7 Day Diet

The good news is your meals don't have to look like that!

This 7 Day diet plan is an example that allows you more flexibility and variety than you usually associate with diet meal plans. (The Ol' Boomer, like most of you cannot always prepare these type of meals each day due to the hurry-scurry of our work and life's schedules, but at least this diet can give you a foundation to build from.)

Day One of the 7 Day Diet

Breakfast: Hash browns, beans and bacon.

Make your own hash browns with lots of grated potato and finely sliced onion and chopped herbs of your choice. Shape into small patties and coat with cooking spray (PAM or Frylight) before frying until golden brown and cooked through. Serve with baked beans and grilled bacon with all visible fat removed.

Lunch: Pasta saladCook a generous portion of pasta and when cooled mix with your choice of chopped fruit and salad vegetables. Dress with a fat free vinaigrette dressing. Have additional fresh fruit for dessert if required.

Dinner: Baked Cod in a Parcel with steamed vegetables.Choose cod or any chunky white fish fillet. Wrap in a paper parcel with lemon or lime wedges, seasoning and herbs of your choice. Serve with a selection of brightly coloured steamed vegetables.

Day Two

Breakfast: Egg and tomatoes.

Scramble a couple eggs with a little cooking spray and herbs of your choice. Serve with a large pile of fresh grilled tomatoes.

Lunch: Salad Open Sandwich:

Using 1 slice of wholemeal bread on the base pile on as much lean, cooked, low fat meat as you want and add a generous pile of mixed salad. Dress with low-fat vinaigrette to taste. Once again it’s fresh fruit of your choice for dessert.

Dinner: Vegetable Curry and Rice.

Select all of your favorite vegetables and chop them to equal size chunks. Simmer in a quarter pint of vegetable or meat stock until soft, Add your favorite curry spices - garam masala, cumin, turmeric, coriander, chilli, ginger - your choice and stir in a generous dollop of very low fat natural yoghurt. Just allow this to warm through (don’t let it boil or the yoghurt will spoil). Serve with a generous portion of rice boiled with cardamon pods and saffron.

Day Three of the 7 day diet

Breakfast: Breakfast to Go.

Take one wholemeal bread roll and fill with lean ham, sliced tomato, dill pickle and onion if liked. Tuck a banana in your pocket and you are ready to take your breakfast with you.

Lunch: Salad Nicoise

Mix together lettuce, tinned tuna (select tinned in brine rather than oil and drain well), cherry tomatoes, quartered hard boiled eggs, cooked green beans and cold cooked new potatoes. Dress with fat free vinaigrette if desired. Fresh fruit for dessert.

Dinner: Prawn paella

Gently cook a chopped onion and garlic to taste in a little vegetable stock until tender. Add the contents of a can of chopped tomatoes and a generous handful of dried rice. Allow to simmer and cook until rice is almost, adding more stock a little at a time if required. Towards the end of the cooking time add some diced peppers and chopped green beans along with a generous portion of prawns.

Day Four

Breakfast: Spanish Omelette.

Gently fry chopped onion peppers in cooking spray until tender. Add sliced cooked potatoes and cover with 2 beaten eggs with herbs and seasoning to taste. When the underside of the omelette is set brown the top under the grill.

Lunch: Hummus and VegetablesSelect a pot of ready made low fat hummus or make your own by combining chick peas, garlic and lemon juice in a food processor with herbs and seasoning to your taste, softened with a little water if the mix is too dry and thick. Serve with sticks of carrot, courgette/zucchini, pepper and florets of cauliflower and broccoli. Follow with a large bunch of grapes.

Dinner: Mid Week Cheat Roast.

Select either beef steaks or pork or lamb chops according to your preference. Remove all visible fat before cooking. Grill and serve with the mint, apple or horseradish sauce and a large plateful of mixed colorful steamed vegetables.

Day Five of the 7 day diet

Breakfast: Kippers and Tomatoes.

Grill a couple of kippers and serve with a generous portion of grilled tomatoes

Lunch: Couscous salad.Make up a packet of couscous with boiling water. Add any left over vegetables, salad, fruit and herbs and dress with fat free vinaigrette.

Dinner: Chicken fajitas

Limit yourself to one tortilla pancake but pile it high with stir fried chicken strips mixed with peppers and onions. Top with very low fat natural yoghurt. Add chilli to personal taste.

Day Six of the 7 Day Diet

Breakfast: Low sugar high fiber cereal, fresh fruit and low fat natural yoghurt.

Lunch: Jacket potato with coleslawFill a large jacket potato with home made coleslaw made of finely slice raw vegetables mixed with fat free vinaigrette. Add herbs to taste.

Dinner: Take yourself out for dinner

You’ve got the idea by now and are more than able to make the healthy choices. Select salad and forego the dressing if there’s no fat free version available. Have grilled meat or fish. Ask that your vegetables be steamed and served without butter or sauces. Enjoy a thin crust pizza with a mainly vegetable or meat topping (ask them to go light on the cheese. Fresh fruit or sorbet for dessert.

Day Seven of the 7 Day Diet

Breakfast: Brunch sandwich.

A slice of wholemeal bread toasted and piled with onions gently cooked with tomatoes and mushrooms. Top with two poached eggs.

Lunch: Chicken and Mango SaladShread a cooked chicken breast and mix with diced fresh mango, diced fresh pineapple, chopped kiwi fruit and dress with natural yoghurt seasoned with chili.

Dinner: Pasta with ratatouilleFry chopped onion and garlic in cooking spray, add a can of tomatoes and a teaspoon of artificial sweetener, stir in chopped courgette, peppers and aubergine and simmer until tender. Serve with lots of boiled pasta and some grated parmesan.

Remember to include your snacks and water each day of your 7 day diet and take every opportunity to incorporate exercise into your usual daily routine.

The 7 day diet is a low calorie, balanced diet that will promote weight loss.


For more information about diets and exercise check out these articles from some of our other contributors here at The Baby Boomers Webplace.

Weight Loss Diet Plan

Diet Meal Plans

Free Diet Meal Plans

Weight Loss Exercise Programs

Weight Loss Camps

Online Weight Loss Support

Have A Great 7 Day Diet Plan?

If you do, Tell Us About It!

Where to go now?

Return to Best Weight Loss Program

Return to Baby Boomers Health Issues


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