Summer Body Diet Plan

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Many people raise a question that how to stay fit in summer, these are the wayouts,, can try!

Get SLIMMER for SUMMER

Day 1

Breakfast: Cereal
1 cup unsweetened high-fiber flakes topped with 1 cup fat-free milk and 1 cup fresh strawberries, sliced.

Nutritional Information (per serving): 398 cal, 19 g pro, 64 g carb, 16 g fiber, 8 g fat, 1 g sat fat, 5 mg chol, 254 mg sodium

200-Calorie Snack: Yogurt
6 ounces fat-free mixed with 1 teaspoon honey and 3 level tablespoons low-fat granola.

Nutritional Information (per serving): 200 cal, 12 g pro, 36 g carb, 1 g fiber, 1.5 g fat, 0.5 g sat fat, 4 mg chol, 191 mg sodium

Lunch: Tuna Salad Niçoise
Toss 3 ounces chunk light tuna in water with 2 cups torn romaine lettuce; 2 tomato slices (1/4″-thick), chopped; 3 black olives, chopped; 1 cup steamed plain green beans (fresh or frozen); 1 tablespoon olive oil; and red wine vinegar to taste.

Nutritional Information (per serving): 290 cal, 25 g pro, 13 g carb, 7 g fiber, 16 g fat, 2.5 g sat fat, 26 mg chol, 413 mg sodium

100-Calorie Snack: Popcorn
2 cups air-popped, misted with canola oil (5 pumps or 3-second spray).

Nutritional Information (per serving): 102 cal, 2 g pro, 12 g carb, 2 g fiber, 5 g fat, 0.5 g sat fat, 0 mg chol, 1 mg sodium

Dinner: Chicken Veggie Kabobs
Cut 3 oz skinless, boneless chicken breast into 2″ cubes; chop 1/2 green bell pepper and 1/2 medium onion into chunks. Skewer chicken and veggies along with 4 whole white mushrooms. Brush with balsamic vinegar. Broil or grill until chicken is cooked through. Serve over 1 cup cooked brown rice (no salt added) mixed with 1/2 cup steamed frozen mixed vegetables. Add 1/2 cup grapes on the side.

Nutritional Information (per serving): 534 cal, 37 g pro, 85 g carb, 11 g fiber, 5.5 g fat, 1.5 g sat fat, 71 mg chol, 381 mg sodium

Day 2

Breakfast: Peanutty Sandwich
Toast a whole wheat English muffin and spread with 2 tablespoons peanut butter and apple slices (1 medium apple). Eat as a sandwich with 1/2 glass (4 ounces) fat-free milk.

Nutritional Information (per serving): 413 cal, 17 g pro, 53 g carb, 9 g fiber, 18 g fat, 3.5 g sat fat, 5 mg chol, 418 mg sodium

200-Calorie Snack: Greek Treat
1/2 medium whole wheat Gyro
Nutritional Information (per serving): 197 cal, 9 g pro, 24 g carb, 7 g fiber, 8.5 g fat, 1.5 g sat fat, 0 mg chol, 432 mg sodium

Lunch: Open-Faced Veggie Burger Heat 1 soy vegetable patty  in microwave or broiler. Serve on 1 slice whole wheat toast with 1 teaspoon Dijon mustard, 2 romaine lettuce leaves, and 3 slices  cucumber. Pair with 1 medium fresh peach and 15 carrot sticks.

Nutritional Information (per serving): 308 cal, 18 g pro, 49 g carb, 11 g fiber, 6.5 g fat, 1 g sat fat, 0 mg chol, 672 mg sodium

100-Calorie Snack: Ice Cream
1/2 cup no-sugar-added variety.

Nutritional Information (per serving): 99 cal, 3 g pro, 17 g carb, 1 g fiber, 4 g fat, 2.5 g sat fat, 12 mg chol, 47 mg sodium

Dinner: Pasta with Meat Sauce Sauté
4 ounces 96% fat-free ground turkey breast (yields 3 ounces cooked) with 1 cup canned crushed Italian seasoned tomatoes. Serve over 1 cup cooked whole wheat pasta; top with 1 tablespoon grated Romano cheese. On the side: 1 cup steamed or microwaved frozen zucchini-yellow squash mix (no salt added) with salt-free Italian seasoning to taste.

Nutritional Information (per serving): 473 cal, 36 g pro, 56 g carb, 9 g fiber, 13.5 g fat, 4 g sat fat, 88 mg chol, 483 mg sodium

Day 3

Breakfast: Omelet
Sauté together ½ cup diced tomato and 1/3 cup each sliced mushrooms and onion in 1 teaspoon canola oil. Pour in 3-large-egg-whites and heat until cooked through. Serve with 2 slices whole grain toast topped with 1 tablespoon all-fruit spread and ½ small (4- ½”) cantaloupe.

Nutritional Information (per serving): Nutritional Information (per serving): 399 cal, 22 g pro, 67 g carb, 8 g fiber, 7.5 g fat, 1 g sat fat, 0 mg chol, 430 mg sodium

200-Calorie Snack: Chips ‘n Salsa Plus
Top 25 corn-baked and unsalted tortilla chips with ½ cup fresh tomato salsa and 2 tablespoons nonfat yogurt.

Nutritional Information (per serving): 193 cal, 8 g pro, 37 g carb, 4 g fiber, 2.5 g fat, 0.5 g sat fat, 1 mg chol, 804 mg sodium

Lunch: Stuffed Pita Pocket
Fill 1 medium (5-1/4″) whole-wheat pita bread with ½ cup black bean hummus, ½ cup shredded Romaine lettuce, and 2 tomato slices (1/4″ thick each).

Nutritional Information (per serving): 309 cal, 13 g pro, 43 g carb, 10 g fiber, 11 g fat, 1 g sat fat, 0 mg chol, 642 mg sodium

100-Calorie Snack: Sweetened Yogurt
Stir 6 ounces nonfat yogurt with 1 teaspoon honey.

Nutritional Information (per serving): 124 cal, 11 g pro, 20 g carb, 0 g fiber, 0.5 g fat, 0.5 g sat fat, 4 mg chol, 142 mg sodium

Dinner: Steak and Potatoes
Broil 3 ounces lean chicken or  fish steak; serve with 1-small baked potato (topped with 2 tablespoons nonfat yogurt and 2 tablespoons salsa) and 1 cup asparagus, no added salt (steam or microwave with optional squeeze of lemon). Serve with 1 small (2×2″) whole-wheat dinner roll. Finish the meal with ¼ honeydew melon (5 ¼”).

Nutritional Information (per serving): 503 cal, 39 g pro, 72 g carb, 10 g fiber, 8 g fat, 2.5 g sat fat, 59 mg chol, 1035 mg sodium

Day 4

Breakfast: French Toast Soak
2 slices whole wheat bread in 1 egg, ¼ cup skim milk, and 1/8 tsp. pure vanilla extract. Cook in (1/2 teaspoon) canola oil misted pan until golden. Top with 1 sliced medium banana and ½ cup nonfat yogurt.

Nutritional Information (per serving): 417 cal, 18 g pro, 79 g carb, 7 g fiber, 7.5 g fat, 1 g sat fat, 3 mg chol, 454 mg sodium

200-Calorie Snack: Mini Pizza
Spread 2 tablespoons low-sodium Marinara (meatless) spaghetti sauce onto one whole toasted whole wheat English muffin and top with ¾ ounce part-skim mozzarella cheese; broil or microwave until cheese softens.

Nutritional Information (per serving): 194 cal, 11 g pro, 26 g carb, 4 g fiber, 6 g fat, 3 g sat fat, 12 mg chol, 465 mg sodium

Lunch: Seafood Veggie Soup Microwave together (around 3 minutes in most microwaves) until steaming hot: 12 ounces fat-free low sodium vegetable broth with 3 oz frozen cooked shrimp and ½ cup frozen no-salt added mixed vegetables (carrot, peas, corn, green beans, limas.) Serve with 1 whole wheat roll (2×2″) with 1 teaspoon olive oil for dipping.

Nutritional Information (per serving): 294 cal, 26 g pro, 26 g carb, 6 g fiber, 8 g fat, 1.5 g sat fat, 166 mg chol, 863 mg sodium

100-Calorie Snack: Frozen Fudge Bar
Eat 1 low-fat milk frozen fudge bar (such as Klondike Slim-a-Bear Fudge Bar).

Nutritional Information (per serving): 100 cal, 3 g pro, 19 g carb, 4 g fiber, 2.5 g fat, 1.5 g sat fat, 5 mg chol, 65 mg sodium

Dinner: Tilapia or any  type of fish
Broil 3 ounces Tilapia and season with a squeeze of lemon juice and 1½ tablespoon low calorie tartar sauce. Serve with 1 cup broccoli (steam or microwave with optional squeeze of lemon) and 1 small baked sweet potato (plain or with 1/8 teaspoon sprinkle of cinnamon) and whole grain roll and 1 teaspoon olive oil for dipping. Finish meal with 3 canned pineapple slices packed in own juice.

Nutritional Information (per serving): 501 cal, 28 g pro, 71 g carb, 12 g fiber, 14 g fat, 2 g sat fat, 94 mg chol, 871 mg sodium

Day 5

Breakfast: Oatmeal
Make 1 cup oatmeal (made according to directions using 2 packets of regular-flavored instant oatmeal, no salt added in cooking.) Top with 2 tablespoons raisins, 1 tablespoon almonds and ½ teaspoon cinnamon. Pour ¾ cup skim milk on top (or drink milk in a glass).

Nutritional Information (per serving): 407 cal, 18 g pro, 67 g carb, 7 g fiber, 11.5 g fat, 1.5 g sat fat, 5 mg chol, 140 mg sodium

200-Calorie Snack: Trail Mix
Mix 1 ounce (2 tablespoons or 22 nuts) unsalted, roasted almonds and ½ ounce (1 tablespoon) raisins. Eat.

Nutritional 212 cal, 7 g pro, 17 g carb, 4 g fiber, 15 g fat, 1 g sat fat, 0 mg chol, 2 mg sodium

Lunch: Ranch Chicken Sandwich Place 3 ounces grilled skinless chicken breast on half a small whole-wheat submarine roll with 2 romaine lettuce leaves and 2 tomato slices (1/4″ each); top with 1 tablespoon lite ranch dressing. Accompany with 1 medium fresh orange.

Nutritional Information (per serving): 315 cal, 30 g pro, 35 g carb, 7 g fiber, 5 g fat, 1 g sat fat, 71 mg chol, 632 mg sodium

100-Calorie Snack: Cereal and Milk
Put ½ cup unsweetened high fiber breakfast cereal (such as 40% bran flakes) into a bowl and add 4 ounces skim milk.Add some dates, blueberrys, raspberrys, strawberrys for extra taste . Eat immediately.

Nutritional Information (per serving): 115 cal, 6 g pro, 24 g carb, 4 g fiber, 1 g fat, 0.5 g sat fat, 2 mg chol, 228 mg sodium

Dinner: Veggie Tofu Stir Fry
Stir fry 1 cup firm tofu and 2 cups vegetable mix (broccoli, carrot, and snow peas) in 1 tablespoon canola oil. Separately, mix ½ cup low sodium vegetable broth with 1 teaspoon corn starch, 1 teaspoon low-sodium soy sauce and 1 teaspoon minced fresh ginger and add this sauce to stir fry. Serve over ½ cup noodles, made with no salt added. Finish meal with ½ small fresh apple, sliced.

Nutritional Information (per serving): 495 cal, 28 g pro, 50 g carb, 11 g fiber, 24 g fat, 2.5 g sat fat, 0 mg chol, 286 mg sodium 

Day 6

Breakfast: Burrito
-Wheat breakfast burrito serve with 1 cup soy milk as beverage and 1 medium (2-3/8″) tangerine.

Nutritional Information (per serving): 398 cal, 18 g pro, 58 g carb, 10 g fiber, 11 g fat, 1 g sat fat, 0 mg chol, 642 mg sodium

200-Calorie Snack: Banana ‘n Peanut Butter
Slice 1 medium banana length-wise and top with 1 tablespoon unsalted peanut butter.

Nutritional Information (per serving): 199 cal, 5 g pro, 30 g carb, 4 g fiber, 8 g fat, 2 g sat fat, 0 mg chol, 4 mg sodium

Lunch: Whole Wheat Turkey or Chicken Wrap
Arrange 3 ounces sliced low-sodium turkey breast on 10″ whole-wheat tortilla wrap spread with 1 teaspoon low-fat mayo, ½ of medium (7″) sliced cucumber and 1/3 cup diced red pepper. Wrap into burrito-style sandwich.

Nutritional Information (per serving): 306 cal, 26 g pro, 44 g carb, 6 g fiber, 3 g fat, 0.5 g sat fat, 31 mg chol, 878 mg sodium

100-Calorie Snack: Chocolate Soy Smoothie
Mix 6 ounces unsweetened soy milk, 1 tablespoon unsweetened cocoa powder, 1 teaspoon honey, and 3 ice cubes in a blender until frothy. Drink.

Nutritional Information (per serving): 105 cal, 4 g pro, 6 g carb, 1 g fiber, 8 fat, 2 g sat fat, 0 mg chol, 1 mg sodium

Dinner: Any kind of Fish: Broil 3 ounces fish and season with a squeeze of lemon juice. Serve with 1 cup Brussel sprouts (steam or microwave with optional squeeze of lemon)with  1 spoonful of rice and 1 small (2×2″) multigrain hard roll. Finish meal with 1 cup grapes.

Nutritional Information (per serving): 491 cal, 33 g pro, 71 g carb, 9 g fiber, 11 g fat, 2 g sat fat, 53 mg chol, 567 mg sodium

Day 7

Breakfast: Grab ‘n Go
Eat a whole grain high protein breakfast bar or a  bagel and a large fresh pear

Nutritional Information (per serving): 401 cal, 21 g pro, 62 g carb, 13 g fiber, 10 g fat, 4 g sat fat, 0 mg chol, 272 mg sodium

200-Calorie Snack: Chocolate Fondue
Melt 1 ounce special dark chocolate briefly in microwave, adding a few drops of water if needed; stir. Dip 1 cup strawberries in melted chocolate and eat immediately.

Nutritional Information (per serving): 187 cal, 2 g pro, 28 g carb, 4 g fiber, 10 g fat, 5.5 g sat fat, 0 mg chol, 5 mg sodium

Lunch: Fresh Fruit Salad
Arrange 1 cup cut up assortment of watermelon, honeydew, and cantaloupe on bed of 3 large iceberg lettuce leaves with 1 cup low-fat cottage cheese and sprinkle with 1 tablespoon sliced, toasted, unsalted almonds.

Nutritional Information (per serving): 307 cal, 33 g pro, 23 g carb, 3 g fiber, 10 g fat, 2 g sat fat, 9 mg chol, 941 mg sodium

100-Calorie Snack: Nuts and Chocolate
Mix ½ ounce (20 nuts) unsalted, dry roasted peanuts and 10 semi-sweet chocolate chips. Eat.

Nutritional Information (per serving): 93 cal, 6 g pro, 12 g carb, 3 g fiber, 4 g fat, 1 g sat fat, 0 mg chol, 65 mg sodium

Dinner: Chicken:Pan cook 3 ounces chicken tenderloin with 1 cup sliced mushrooms in 1 teaspoon Canola oil. Serve with side dishes of 1 cup steamed brown rice and 1 cup steamed spinach with optional squeeze of lemon juice. Finish with ¾ cup whole fresh strawberries.

Nutritional Information (per serving): 498 cal, 34 g pro, 65 g carb, 13 g fiber, 11.5 g fat, 2 g sat fat, 62 mg chol, 239 mg sodium .

Some Things you can change from the list whatever change you need,, but try to keep the nutritional facts almost same..

Best of luck in making body a better shape!

 

Have a nice nice summer—Enjoy!!

Last 5 posts by Sarmila



2 Comments

  1. Khushi

    Thank you. THis is a very timely post.

  2. Ano

    Just what I needed. This is a good one.

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