The 2 Week Diet
NoPainWeightLoss January 25, 2018
lose weight in 7 days

This simple seven-day meal plan from nutritionist Lenny Rogers will help you de-bloat, get energized, and start your weight-loss journey the right way. Plus, whatever your exact needs, you can tweak the plan and still meet your weight-loss goals.

 

DAY 1

greek yogurt with chia seeds

Breakfast
7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds
1/2 grapefruit

Snack 
5 celery sticks
 with 2 tsps almond butter

Lunch
Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil

Snack
1 six-oz almond milk latte
10 cashews

Dinner
Green tea-marinated cod over lentil-currant salad.

 

DAY 2

Breakfast
Broccoli rabe and egg toast

Snack
1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes

Lunch 
Shrimp salad: 2 cups mixed baby greens, 5 shrimp, 1/4 steamed avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil

Snack
1 green apple
 with 2 tsp peanut butter
 and 1/2 tsp cinnamon

Dinner
1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken

 

DAY 3

Breakfast
Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder

Snack
5 carrot sticks
 with 1 Tbsp hummus

Lunch
2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas

Snack
12 small olives
1 oz Parmesan cheese

Dinner
4 oz grilled tuna steak
1 cup sautéed red cabbage

 

DAY 4

Breakfast
Salmon pesto tartine

Snack
1 cup jicama slices with 2 Tbsp tzatziki

Lunch
Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts, 4 oz canned tuna, 1 tsp olive oil

Snack
1 cup blueberries
10 almonds

Dinner
4 oz grilled beef tenderloin
2 cups bok choy sautéed with 2 tsp avocado oil

 

DAY 5

Breakfast
1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon

Snack
1 cup cucumber slices
2 Tbsp guacamole

Lunch
Avocado and cucumber nori rolls

Snack
7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds

Dinner
4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups sautéed spinach

 

DAY 6

Breakfast
Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese

Snack
5 celery sticks with 2 tsp peanut butter

Lunch
Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar

Snack 
1/2 grapefruit
10 walnuts

Dinner
Quinoa stuffed pepper

 

DAY 7

Breakfast
Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano
1/3 cup cooked quinoa

Snack
1 sliced red bell pepper
2 Tbsps guacamole

Lunch
Kale chicken salad:1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 Tbsps pomegranate seeds

Snack
5 cups air-popped popcorn

Dinner
3-bean chili

 

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