For people looking to improve their diet or lose some weight, a diet plan can be a helpful way to stay on track.

The-Biggest-Loser-Inspired 7-Day Diet Plans for Weight Loss

Monday

Breakfast: Breakfast:

  • 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
  • 1 slice of whole-grain toast
  • 1/2 cup blueberries
  • 1 cup skim milk

Snack: Snack:

  • 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch: Lunch:

  • Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.

Snack: Snack:

  • 2 tablespoons hummus and 6 baby carrots

Dinner: Dinner:

  • 4 ounces grilled salmon
  • 1 cup wild rice with 1 tablespoon slivered toasted almonds
  • 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
  • 1/2 cup diced cantaloupe topped with
  • 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday

Breakfast: Breakfast:

  • 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
  • 2 links country-style turkey sausage
  • 1 cup blueberries

Snack: Snack:

  • 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack: Snack:

  • 1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner: Dinner:

  • 1 turkey burger
  • 3/4 cup roasted cauliflower and broccoli florets
  • 3/4 cup brown rice
  • 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast: Breakfast:

  • Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
  • Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
  • 1/2 cup diced watermelon

Snack: Snack:

  • 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch: Lunch:

  • Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
  • 1 medium nectarine
  • 1 cup skim milk

Snack: Snack:

  • 1 fat-free mozzarella string cheese stick
  • 1 medium orange

Dinner: Dinner:

  • 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
  • 1 medium artichoke, steamed
  • 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast: Breakfast:

  • 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
  • 1 wedge honeydew
  • 1 cup skim milk
  • 2 slices of Canadian bacon

Snack: Snack:

  • Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch: Lunch:

  • Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
  • 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack: Snack:

  • 8 baked corn chips with 2 tablespoons guacamole

Dinner: Dinner:

  • 4 ounces grilled halibut
  • 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
  • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
  • 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
  • 1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast: Breakfast:

  • Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
  • 1 cup mixed melon

Snack: Snack:

  • 3 ounces sliced lean ham
  • 1 medium apple

Lunch: Lunch:

  • Turkey burger (or one of these veggie burgers)
  • Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
  • 1 cup skim milk

Snack: Snack:

  • 1 fat-free mozzarella string cheese stick
  • 1 cup red grapes

Dinner: Dinner:

  • 5 ounces grilled wild salmon
  • 1/2 cup brown or wild rice
  • 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
  • 1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Saturday

Breakfast: Breakfast:

  • Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
  • 1 small bran muffin
  • 1 cup skim milk

Snack: Snack:

  • 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch: Lunch:

  • 4 ounces sliced turkey breast
  • Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
  • 1 medium orange

Snack: Snack:

  • Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)

Dinner: Dinner:

  • 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
  • 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoons grated Parmesan cheese
  • 1 cup steamed green beans with 1 tablespoon slivered almonds

Sunday

Breakfast: Breakfast:

  • 2 slices of Canadian bacon
  • 1 whole-grain toaster waffle with sugar-free fruit spread
  • 3/4 cup berries
  • 1 cup skim milk

Snack: Snack:

1/4 cup cottage cheese, 1/4 cup cherries, 1 tablespoon slivered almonds

Lunch: Lunch:

  • Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
  • 1 apple
  • 1 cup skim milk

Snack: Snack:

  • 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
  • 1/4 cup blueberries

Dinner: Dinner:

  • 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
  • 1/2 cup brown rice
  • 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

7-Day GM Diet Plan Chart for Weight Loss

The GM Diet Plan is designed to help you lose weight by eating complex carbs and low-calorie foods, and by drinking lots of water.

The point of the diet is to only eat fruits, vegetables, brown rice, and chicken during the week. The plan, which was designed for the employees of General Motors, is shown below.

Day 1

All fruits – except bananas

Recommended fruits are watermelon and muskmelon

8 to 12 glasses of water

Day 2

Large boiled potato

Cooked or uncooked vegetables of your choice without oil

8 to 12 glasses of water

Day 3

All fruits – except bananas

or fat You can have cooked or uncooked vegetables (except potatoes) of your choice without adding oil or fat.

8 to 12 glasses of water

Day 4

8 to 10 bananas

3 to 4 glasses of milk

8 to 12 glasses of water

Day 5

6 tomatoes

One cup of brown rice

12 to 15 glasses of water

Day 6

One cup of brown rice

or fat You can have either cooked or uncooked vegetables (except potatoes) without adding oil or fat.

8 to 12 glasses of water

Day 7

One cup of brown rice

Any vegetables

All fruit juices

7-Day GM Diet Weight Loss Plan Chart Indian Version

The Indian version of the GM Diet Plan would be mostly the same as the original version, but with some vegetarian substitutes for beef, since a lot of people in India don’t eat beef.

The vegetarians can replace the meat with a cup of brown rice while the non-vegetarians can still consume protein in the form of chicken on days 5 and 6.

Day 1

8:00 AM 1 medium apple

A few plums or an orange

10:30 AM ½ bowl of sliced muskmelon

12:30 PM 1 bowl of watermelon

4:00 PM 1 large orange or mosambi

6:30 PM 1 cup of muskmelon and pomegranate salad

8:30 PM ½ cup of watermelon

Day 2

8:00 AM 1 cup of boiled potatoes

10:30 AM ½ bowl of cucumber

with 1 boiled egg Enjoy a healthy salad for lunch today that includes lettuce, spinach, cucumber, and capsicum. Top it off with a boiled egg for added protein.

At 4:00 PM, have a half cup of sliced carrots with a glass of lemon juice and a pinch of salt.

6:30 PM 1 cup boiled broccoli and green peas

8:30 PM 1 cucumber

Day 3

8:00 AM ½ bowl of muskmelon

10:30 AM 1 cup of pineapple or pear

At 12:30 PM, eat one cup of a mixture of lettuce, spinach, cucumber, and capsicum.

At 4 PM, have a half cup of sliced carrots with a glass of lemon juice that has a pinch of salt in it.

At 6:30 PM, have a cup of boiled broccoli and green peas.

8:30 PM 1 cucumber

Day 4

8:00 AM 2 bananas

10:30 AM 1 banana

At 12:30 PM, have a milkshake made with two bananas, one glass of milk, and a dash of cocoa powder.

4:00 PM 2 bananas

6:30 PM 1 banana

1 glass of milk

8:30 PM 1 glass of milk

Day 5

9:00 AM 3 tomatoes

12:30 PM ½ cup of brown rice

Sautéed assorted veggies

4:00 PM 2 tomatoes

6:30 PM 1 bowl of brown rice

1 tomato

½ cup of sautéed veggies

Day 6

9:00 AM 1 glass of carrot juice

At 12:30 PM, have a half cup of brown rice and a half cup of veggies.

4:00 PM 1 cup of cucumber slices

6:30 PM ½ bowl of brown rice

½ cup of veggie, chicken/cottage cheese

Day 7

9:00 AM 1 glass of orange/apple juice

12:30 PM ½ cup of brown rice

½ cup of sautéed veggies

4:00 PM 1 cup of watermelon/few assorted berries

6:30 PM 1 bowl of GM Soup

GM Diet Plan Soup Recipe for Weight Loss

The GM diet soup is an important part of the diet and can be consumed in relatively higher quantities on any day to make sure that one doesn’t go hungry.

Ingredients

  • One cabbage
  • Three medium-sized tomatoes
  • Six large onions
  • Two green peppers
  • A bunch of celery
  • Half a liter of water

Preparation

  1. First, chop the onions and peppers. Place them in a pot and sauté them in olive oil till they turn mild brown.
  2. Then, cut the tomatoes, celery, and cabbage and add them to the pot along with water.
  3. It takes about 60 minutes for the soup to get cooked. The vegetables must be boiled and left to simmer. Next, season the soup with some salt and pepper, and enjoy a bowl of delicious soup.

Side Effects of GM Diet Plan

Although the GM Diet is popular, it has several side effects that need to be considered before following the diet.

Although the diet may help you lose weight quickly, it does not provide essential nutrients like protein, carbs, and fats.

The GM Diet may cause your body’s metabolism to slow down. This may not affect your weight loss at first, but eventually it will make it difficult to keep your body weight.

The food you eat can cause you to feel dehydrated because your body uses all the fluids in the diet for metabolism.

Other possible side effects of the GM Diet may include feeling weak, having headaches, and feeling hungry.

Expert Review

The GM diet is not a balanced diet and can have negative effects in the long term.

When you change your diet drastically, you may lose weight, but you are likely to gain back the same amount of weight, or more, when you return to your normal diet.

Most people believe that any diet which requires you to cut out your normal, everyday staple foods is not sustainable in the long run. Weight management requires consistently good eating habits and a balanced diet that includes all the necessary nutrients.

It’s best to avoid fad diets that require a lot of work to maintain, and instead focus on creating a balanced diet. This will help you stick to a healthy lifestyle and manage your weight in a sustainable way.

Summary

The GM Diet Plan claims to help people lose weight by reducing the amount of complex carbs and calories they consume. However, this diet could cause nutrient deficiencies and make it difficult to maintain weight loss after the diet is over.

 

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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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