Here is a 7 days long menu to lose 20 pounds within next 90 days. You need to consume only 1200 calories every day along with diet beverages if you like. With this you need to take a multivitamin and just 400 milligram of calcium supplement every day.
Meal Plan for Day 1
1/2 toasted muffin covered with 1/2 sliced apple, 1 ounce of shredded low fat cheese and microwave on high for 30 seconds
6 ounces of light yogurt spread with a tablespoon of slivered almonds
Sandwich: 1 small whole wheat pita, 1 teaspoon horseradish, 3 ounces of thin slices of roasted beef, tomato slices, mustard, and lettuce
Slaw: throw 1 1/4 cups of coleslaw and 2 green onions along with 2 tablespoons of any fat-free dressing (not more than 30 calories).
3/4 cup of cooked brown rice
Meal Plan for Day 2
Half English muffin sprinkled with a teaspoon of light margarine
Smoothie: Blend 1/2 banana with1 cup of frozen berries and 8 ounces of skim milk.
A vegetable burger in small whole wheat pita bread with salsa and lettuce
A cup of vegetable soup
6 ounces of light yogurt
10 to 15 Grapes
Grilled chicken: Take 4 ounces of boneless skinless chicken breast, and barbecue sauce
1/2 cup of baked beans
Boil 3 small sized red potatoes serve it with a teaspoon of light margarine
Meal Plan for Day 3
Oatmeal: Cook half cup of instant oats with 3/4 cup of skim milk. Chop half apple, a nip of cinnamon and1 teaspoon of honey
Chicken salad: 4 ounces of shredded roasted chicken breast with a tablespoon of slivered almonds, 1/4 cup of sliced red grapes, a tablespoon skim sour cream, 1 tablespoon of light mayonnaise. Serve it as a on lettuce.
1 medium banana
4 ounces of steamed shrimp
A baked potato covered with a tablespoon of fat-free sour cream and 3 tablespoons of salsa
3 cups of steamed spinach
A low fat fudge bar
Repeat this days diet plan for remaining 3 days with a day or weekend leave to satisfy yourself right according to your likeness.