Your plan of slimming down can't be complete without a diet plan. In this article we will give you a week-long menu diet plan estimated to help you lose about 5 pounds per week. 

This diet plan must be adopted over 90 days to get the wanted results. 

You will be consuming 1200 calories , you can add calorie-free beverages and take a multivitamin to fix any nutrition unbalances.

Day 1

3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
1 stick part-skim mozzarella string cheese
2 kiwifruits
4 ounces broiled flounder or sole
2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
1 cup cooked couscous
1 cup steamed broccoli
1 fat-free pudding cup

Day 2

Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
1/2 English muffin spread with 1 teaspoon light margarine
1 cup vegetarian vegetable soup
1 veggie burger in a mini whole wheat pita with lettuce and salsa
6 ounces light yogurt
15 grapes
BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.
1/2 cup vegetarian baked beans
3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

Day 3

Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
1 banana
4 ounces steamed shrimp
1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
3 cups spinach, steamed
1 low-fat frozen fudge bar

Day 4

1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
1 cup tomato soup
Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
1 cup raw veggies
1 pear
3 ounces poached salmon
Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)
3/4 cup cooked brown rice
1/2 cup pineapple chunks in juice

Day 5

1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
Cucumber spears
3 ounces roasted pork tenderloin
1 cup baked acorn squash, mashed with a pinch of cinnamon
2 to 3 cups salad greens with 2 tablespoons fat-free dressing
1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

Day 6

1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana
8 ounces fat-free milk
Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices
10 baby carrots
6 ounces light yogurt mixed with 1/2 banana
Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
3 cups spinach, steamed
1 medium apple

Day 7

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg
1 grapefruit
Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
1 mini whole wheat pita
1 pear
3 ounces broiled or grilled flank steak
1 baked sweet potato with 1 teaspoon light margarine
1 cup steamed zucchini
1/2 cup pineapple chunks in juice