7-day diet plan from abnehmen.net

What can I eat to lose weight? Do you know a free diet plan? How much can I lose in a week? All questions that reach us frequently. Out of sheer panic, still wanting to lose 3 to 4 kilos, many plunge into unhealthy crash diets or swallow dubious diet pills. Steer clear of it!

First, it is unhealthy to lose more than 0.5 to 1 kilo per week and second, a healthy and balanced diet is much easier to sustain. Whether you prefer to lose weight with less carbohydrates (low carb diets), less fat, with an intensive fitness plan or in a diet group is of course up to you. A diet must fit your daily life and needs.


The diet plan for the first orientation for a diet and as the basis of a long-term diet change

  • Five daily meals
  • A calorie amount of about 1, 200 to 1, 400 kcal per day
  • Consisting of lean protein, healthy fats and complex carbohydrates.

The recommended diet dishes are perfect for the office. They can be prepared quickly or are easy to prepare in the office kitchen.

Diet plan day 1


Bircher Muesli Mix 4 tbsp hearty oatmeal with 100 ml 1.5% milk, 2 tbsp 1.5% natural yoghurt, 2 tbsp curd cheese, 1 grated apple, 1 tbsp chopped hazelnuts and 1 tbsp sunflower seeds. Season with a pinch of cinnamon and a few drops of lemon. Portion delivers 450 kcal. to the diet recipe

1 large apple (about 200 g) provides 104 kcal.

Boiled Potatoes with Quark Boil 250 g of small, firm potatoes as boiled potato in salted water. Mix 250 g of lean quark with mineral water until creamy, season with spring onions, herbs, pepper, salt and a few drops of linseed oil. Portion provides 360 kcal. to the diet recipe

Wash vegetable sticks with herb quark 220 g of fresh vegetables, such as carrots, peppers, cucumbers, kohlrabi or celery, and cut into finger-length pieces. Dip and nibble in 125 g of 0.2% herb curd.1 Portion provides 125 kcal. to the diet recipe

Vegetable pan with turkey breast Cook 25g of rice (paddy rice or wild rice) as described. Chop an onion and 250 g vegetables and sauté in 1 tablespoon of olive oil. Also fry 100 g of turkey breast fillet cut into strips. Season with pepper, salt and spices.1 serving delivers 310 kcal. to the diet recipe

Exercise: Build a one-hour, brisk walk into your day: for example, go for a lunch break or go for a walk in the evening. Alternatively, you can also complete part of your journey by foot. For example, get off one or two stops earlier and run the rest home. Read here how you bring more movement into your everyday life.

New Habit: Get used to drinking 8 glasses of 250 ml of water or tea (no sugar) each day. Drinking water helps to lose weight and increases your performance and concentration. Also, think about your diet goals. Our diet checklist will help you.abnehmen.net Diet tip of the day: Use herbs and spices instead of fat and too much salt to add flavor to your meals. Seasoning with paprika, basil, oregano, chili, rosemary, some soy sauce, pepper, Tabasco etc. Fresh herbs or frozen herbs and herbal mixtures are available in the supermarket, for example parsley, dill, 8-herb mixture or Italian.

Diet plan day 2


Apple quark 3 tablespoons low-fat quark, 100 g 1.5% natural yoghurt, 1 teaspoon honey, 1 sliced ​​or grated apple and 1 tablespoon sunflower seeds creamy stir. Portion provides 331 kcal. to the diet recipe

Two medium-sized kiwis provide about 85 kcal.

Bean Sheep Cheese Salad Wash 1 can (250g) of white beans and drain, add 1 finely chopped small onion, and add 2 chopped tomatoes and crumble 100g of sheep's cheese over it.

Season with 2 tablespoons of olive oil, some chili powder or Tabasco, fresh parsley, a little lemon juice and salt & pepper and let them sit in the fridge for half an hour.1 Serving 660 kcal. to the diet recipe

1 piece (about 200 g) Cantaloupe melon delivers 100 kcal.

Colorful Vegetable Soup To your favorite small cut vegetables (if you want to go fast, take frozen vegetables), give about 1 liter of water and 2 tbsp vegetable broth and cook the vegetables until it is firm.

Season with fresh pepper, finely chopped parsley and a few splashes of soy sauce. To a large plate of soup, you eat a slice of wholemeal bread, thinly spread with cream cheese.1 Portion of bread provides about 250 kcal. to the diet recipe

Exercise: In the morning after getting up or in the evening: Bring your abdominal muscles into shape with abdominal exercises. A firm belly you get only by a combination of fitness exercises and calorie-reduced diet.

By the way: The musculature is allowed to burn something. Start with 10 to 15 repetitions and increase each day a bit. Here you will find exercise videos for a firm stomach.

New habit: Make the day today to chew all meals thoroughly and slowly. The feeling of fullness does not set in until about 20 minutes, who eats slowly, consumes less calories.

Also chew every bite about 40 times. A study has shown that one is rather full and the feeling of being satisfied lasts longer. Here's how you get fed up with slow chewing faster.

abnehmen.net Diet tip of the day: You do not have time to buy fresh vegetables? Then just add a supply of frozen vegetables, but without cheese or cream sauces.

Diet plan day 3


Egg white Banana Shake 1 Cut banana into small pieces and mix with 150 g of skimmed quark, 400 ml of cold water and 1 teaspoon of honey in a blender and mix until it is a creamy shake. Depending on preference, liquid or creamy consistency, you can vary the amount of water. Portion provides 250 kcal. to the diet recipe

1 large apple (about 200 g) provides 104 kcal.

Fruity carrot soup 6-7 carrots (peel, if necessary) and cut small. Sauté half an onion in 1 tablespoon olive oil until glassy. Add the carrot slices and simmer for two to three minutes. Add about 500 ml of water, 2 tbsp vegetable broth and juice to an orange and cook until the carrots are soft.

Purée everything with a blender, season with pepper, salt and 2-3 tablespoons of curd cheese. In addition there is a slice of wholemeal bread, thinly spread with cream cheese.1 large plate of bread delivers 280 kcal. to the diet recipe

Banana Quark 150 g of creamy quark with a little water (best sparkling water) until creamy. Cut or crush a banana and add 1 tsp. Of honey to the quark. Portion provides 213 kcal.

Salmon fillet with broccoli Place 150 g salmon fillet in a thinly coated aluminum foil and season with fresh pepper, fresh herbs, a small cut of spring onion and a little lime juice.

Cook for about 15 minutes in the oven at 180 ° C. Briefly fry 200 g of broccoli (fresh or frozen) in a little olive oil and season to taste with pepper and salt.1 Portion provides 407 kcal. to the diet recipe

Exercise: swimming, cycling, Nordic Walking: Today is the endurance. Get on your bike or go for a swim. Do not overburden yourself, but you can already get something out of breath.

Your today's endurance unit may take 30 to 60 minutes! Read on to the running tips for beginners, swimming tips or aqua fitness for weight loss and tips for beginners to Nordic Walking.

New Habit: Today's exercise is simple: eat in peace and without distraction. Studies show that we are too distracted to watch TV, read or listen to music in addition to eating. We can assess the amount of food we eat worse and eat more than necessary.

Take time to eat. Serve the food on nice dishes and a set table. By the way, do not watch TV, read or even worse, work on the computer. Focus on your food and enjoy in peace and awareness.

abnehmen.net Diet tip of the day: No time for breakfast? Breakfast should be in the morning but because it provides you with the necessary energy to start the day. Take at least a shake, a smoothie or a piece of fruit to you. So you are prepared for stress, blood sugar fluctuations and cravings.

Diet plan day 4


Vanilla curd cheese with berries 150 g lean quark with 100 g 1.5% natural yoghurt and 2 tbsp 1.5% milk until creamy. Season with a teaspoon of honey and a little vanilla flavor. Wash and chop 250g of strawberries and add to the vanilla quark.

1 serving delivers 310 kcal. to the diet recipe

Apple and carrot salad Rub 1 apple and 2 carrots, add 1 teaspoon of sweet honey and season with a little cinnamon and a few drops of lemon.

1 serving delivers 216 kcal.

Boil potatoes with paprika quark 200 g boiled potatoes. Cut 1 small pepper and stir it under 250 g of lean quark and season with herbs, salt, pepper and paprika powder. 1 serving delivers 328 kcal.

1 piece (200 g) Cantaloupe melon with lean Serrano ham (without fat margin) 1 serving delivers 259 kcal.

Rucola potato salad with smoked salmon Peel and boil 200 g potatoes, then cool and cut into small pieces. Grate 100 g of rocket, cut 50 g of cucumber and 1 small onion into small pieces.

Mix everything in a bowl with 50 ml vegetable stock, 1 tablespoon oil, vinegar, pepper and salt. Serve with 100 g of smoked salmon.1 serving delivers 402 kcal. to the diet recipe

Movement: Do you perhaps live or work in an upper floor? Then take the stairs down the elevator. Even a little more exercise in everyday life makes a big difference.

When climbing stairs, make sure to slowly remove the stairs from your bottom with conscious effort. Active use of your paculature, so climbing stairs in everyday life becomes a fitness exercise. Please read our fitness tips for everyday life.

New habit: Do you often eat from appetite or cravings? Often stress, anger or boredom seduce us to eat, even though we are not hungry at all. Watch your behavior today and write down in which situations you get cravings and appetite.

So you can recognize your subconscious behavior and specifically do something about it. Read our tips on cravings and use the template for keeping a food diary.

abnehmen.net Diet tip of the day: No time to cook? Ready-made frozen meals, eg from Frosta, are a calorie-conscious alternative. But choose low-calorie products without cream, cheese and if possible without preservatives and flavor enhancers.

Diet plan day 5


Muesli with berries Mix 6 tbsp cereals (without added sugar, for example from Seitenbacher) with 150 g 1.5% natural yoghurt. Add two handfuls of berries (about 100 g). Choose what you like: raspberries, blueberries, blackberries, strawberries, redcurrants or gooseberries.1 serving delivers 373 kcal. to the diet recipe

1 large apple (about 200 g) provides 104 kcal.

Mixed Tuna Salad Wash 150g rocket or lamb's lettuce, cucumber, tomatoes and 200g of tuna (natural, no oil) from the tin. Add the oil vinegar dressing and season to taste with salt and pepper.1 Portion provides 370 kcal.

Hearty cottage cheese Mix 2 tbsp. 0.8% cottage cheese, 2 small sliced ​​tomatoes and a small sliced ​​paprika and season to taste with 1 tbsp tomato paste, salt and pepper. Serve with 144 kcal. to the diet recipe

Stuffed pepper with chickpeas 1/2 tin of chickpeas (120 g) with half a small clove garnished with garlic and thyme (or French spice mixture) for about 15 minutes in a saucepan, then puree, add 2 tbsp 1.5% natural yoghurt Season the lemon juice, pepper, parsley and salt.

Core 1 red pepper, halve and fill with chickpeas. Place 50 g of feta cheese in thin slices, wrap in aluminum foil and bake in the oven at 180 ° C for about 30 minutes. If you want to go faster in the oven, you can briefly simmer the peppers in the microwave first. Serve with a green salad.1 Portion provides 327 kcal, 1 serving of green salad with dressing approx. 170 kcal. to the diet recipe

Exercise: The abdominal exercises for the home, whether after getting up or about 2 hours before going to bed you already know. In order to get your legs and butt back in shape, you can combine your "home fitness program" with squats!

You can do one-legged or two-legged squats, dumbbells or a Thera Band for support and intensification. Ideal are 20 repetitions, of course, more. Read the exercise instructions for properly performed squats.

New habit:

Do you like sweet drinks like juices, sodas, sweet coffee or tea just better? All a question of habit! Our predilection for sweets is learned and the good thing is that we can train them off again. Slowly add less and less sugar to your tea or coffee and dilute juices or sodas more and more with sparkling water.

If you are hungry for sweets, try a piece of dark chocolate with a higher cocoa content. You do not have to start with the 85% chocolate right away, but you can, for example, "get in" with a few pieces of chocolate with 55% cocoa content.

Of course, the change of taste does not happen from one day to the next. Give yourself some time and you will notice that you will soon enjoy a glass of sparkling water with a dash of lemon or a small piece of dark chocolate abnehmen.net Diet tip of the day: Fresh fruit with a low glycemic index ensures an optimal blood sugar level. These include: apples, apricots, pineapple, pears, berries, mango, peach, fresh figs, cherries, strawberries, melons (cantaloupe, cantaloupe), kiwis, mangoes, plums and citrus fruits.

Diet plan day 6


Power bread with cream cheese 1 slice wholegrain bread with 1 tbsp. 0.2% cream cheese and cover with 100g of fruit slices (apple, pear, peach and or prunes) or 200g of vegetable slices (tomatoes, peppers, cucumbers and / or radishes) delivers 186 kcal.

1 banana delivers about 115 kcal.

Rice salad with vegetables Cook 50 g of unpeeled rice (or mixed with wild rice) in 250 ml vegetable broth. 250 g minced vegetables (broccoli, asparagus, peppers, tomatoes, mushrooms, zucchini or beans) simmer for about six minutes in 1 tablespoon olive oil, then rinse briefly under cold water and drain. Garnish vegetables with the rice, season with pepper, salt, oil and white wine vinegar.1 Portion provides 472 kcal. to the diet recipe

Sweet protein snack Mix 100 g of 0.5% cottage cheese with about 1 teaspoon of honey and a pinch of cinnamon.1 Portion provides approx. 85 kcal.

Lemon chicken with bean salad 250 g Chicken breast fillet cut into thick strips with 1 finely chopped garlic clove, juice 1 lemon, soy sauce and fresh pepper for 15 minutes in a bowl. Heat 2 tablespoons of olive oil in a pan, fry the chicken fillet in it, add the marinade and cook on a low heat for five minutes. Clean and cut 100 g fresh mushrooms. Add mushrooms and chopped parsley and cook for 1 more minute.

For the bean salad washed and drained kidney beans (250 g can), sprouts (fresh or tin), 10 small cut cherry tomatoes and 1 handful of sunflower seeds with a dressing of olive oil, soy sauce, lemon juice, balsamic vinegar, pepper and salt to taste.

1 serving delivers 387 kcal. to the diet recipe

Movement: weekend! Use your free time for more active exercise. A walking tour with the whole family, alone or with friends is a real calorie burner. If a trip on foot is too boring, you can also plan a bike ride followed by a picnic.

Or for the more active: How about a skate tour on rollerblades or a canoe or paddle boat tour? The exercise in the fresh air is fun and reduces stress. Read our tips for a hike, bike ride or in-line skating outing to burn excess calories. New habit: Weekends are a major challenge for many on a diet. You are out of your everyday routine, may tend to nibble out of boredom or eats on birthdays and other sociable rounds with friends far more than you should.

Now you have to nibble at a party not only salad leaves, because then the enjoyment is too short and the diet frustration increases. But make sure that you do not stubbornly put everything into yourself. For example, avoid bread and eat at the vegetable buffet. Read here, how you can feast without remorse and thus the Figurfalle party or the Figurfalle restaurant surely survive.

abnehmen.net Diet tip of the day: You should eat fish at least twice a week. Ideal are fatty fish such as salmon, tuna, mackerel or sardine. They contain in addition to saturating protein, the valuable omega-3 fatty acids.

Diet plan day 7


Spinach Omelette 1 Cut the tomato into small pieces and heat briefly with a handful of frozen leaf spinach in the microwave. 1 Cut the spring onion into small pieces and sauté in a little olive oil.

Add the tomatoes and spinach and fry until the liquid is gone. Add 2 beaten eggs, season with salt and pepper and fry the omelette. Serve with 1 slice of wholegrain bread with 2 tbsp 0.2% herb curd.1 Portion provides approximately 460 kcal. to the diet recipe

400 ml of vegetable juice (mixed vegetable juice, tomato juice or carrot juice) 1 glass provides about 60 kcal.

Mixed feta salad Wash 150 g of rocket or lamb's lettuce, arrange with cucumbers, tomatoes and 50 g of feta cheese. Dress with 1 tablespoon of olive oil, balsamic vinegar, seasoned with salt and pepper, pour over. Serves 266 kcal.

Berries Quark 150 g creamy curd cheese with a little mineral water until creamy, add 1 teaspoon sweet honey and a handful of berries (blueberries, raspberries, strawberries). Serve 133 kcal.

Vegetable pan with turkey breast Cook 25g of rice (paddy rice or wild rice) as described on the package. Chop an onion and 250 g vegetables and sauté in 1 tablespoon of olive oil. Also fry 100 g of turkey breast fillet cut into strips. Season with pepper, salt and spices.1 serving delivers 310 kcal. to the diet recipe

Movement: The first week of diet and thus the entry into a healthier life are done! Reward yourself for taking that first step. But not with chocolate or other gluttonies, but with a visit to the cinema, an afternoon in the steam bath, a pampering massage or a day in the wellness temple or swimming pool.

New Habit: Get away from the temptations! Of course, everyone craves something to snack on. Studies have shown that we are less tempted if we do not even have chocolate, soft drinks or chips in the house.

Because: If we first have to drive to the supermarket to get to the candy bar, we think twice. Clear your fridge and storage cabinets and free them from all foods that you devour in weak moments. Please read our tips for proper stockpiling and healthy shopping.

abnehmen.net Diet tip: Eat slowly, because the satiety comes only after 20 minutes. You should eat enough during your diet, but without having an unpleasant feeling of fullness.

Shopping list for your diet plan

Especially working people hardly have time to spend a lot of money on a diet and prepare complicated recipes. To make it easier for you to implement the diet plan in everyday life, we have a small shopping list for you at the end!

You should have this in stock during your diet week in the house:

  • unpeeled rice or wild rice
  • Hazelnuts (chopped or grated)
  • A glass of honey
  • vegetable broth
  • tomato paste
  • Sunflower seeds
  • Olive oil, balsamic vinegar
  • hearty oatmeal
  • Spices (pepper, salt, chilli powder, paprika, Tabasco, soy sauce, etc.)
  • various herbs (fresh or frozen)
  • Mineral water
  • low-fat milk
  • eggs
  • Whole grain bread
  • Lemon juice or fresh lemons
  • 1 small tin of chickpeas
  • 1 can of kidney beans
  • 1 can of white beans
  • 1 can of tuna natural (without oil, in own juice)

Other food you buy fresh if needed or already in stock:

  • 150 g salmon fillet (fresh or frozen)
  • 200 g turkey breast (fresh or frozen)
  • 250 g chicken breast (fresh or frozen)
  • 200 g feta cheese
  • 100 g smoked salmon
  • 2 cups cottage cheese
  • 1 cup of cream cheese
  • 3 cups of curd cheese (500g each)
  • 450 g low-fat natural yoghurt

You would have to buy fresh for the respective day:

  • Vegetables: kohlrabi, celery, zucchini, broccoli, mushrooms (fresh or frozen), spinach (cheap is the portion frozen spinach), 1 large bunch of carrots, 4 red peppers, cucumber, tomatoes, arugula or lamb's lettuce (or any other type of salad, Onions, garlic, 1 kilo of potatoes
  • Fruits: strawberries, blueberries, raspberries, currants (fresh or frozen), kiwi, orange, bananas, cantaloupe melon, apples
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