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"Part of sliming down involves a simple, sensible exercise and eating plan. Here&amp;#039;s a week-long menu for our Lose 20 Pounds Fast Diet program: Over the next 90 days you should aim to consume 1,200 calories a day plus calorie-free beverages as desired, and take a multivitamin and a 400-milligram calcium supplement daily.  Day 1  Breakfast  \u2022 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk Lunch  \u2022 Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce  \u2022 1 stick part-skim mozzarella string cheese  \u2022 2 kiwifruits Dinner  \u2022 4 ounces broiled flounder or sole  \u2022 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden  \u2022 1 cup cooked couscous  \u2022 1 cup steamed broccoli  \u2022 1 fat-free pudding cup  Day 2  Breakfast  \u2022 Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.  \u2022 1/2 English muffin spread with 1 teaspoon light margarine Lunch  \u2022 1 cup vegetarian vegetable soup  \u2022 1 veggie burger in a mini whole wheat pita with lettuce and salsa  \u2022 6 ounces light yogurt  \u2022 15 grapes Dinner  \u2022 BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.  \u2022 1/2 cup vegetarian baked beans  \u2022 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill  Day 3  Breakfast  \u2022 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 Lunch  \u2022 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.  \u2022 1 banana Dinner  \u2022 4 ounces steamed shrimp  \u2022 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream  \u2022 3 cups spinach, steamed  \u2022 1 low-fat frozen fudge bar  Day 4  Breakfast  \u2022 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.  \u2022 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds Lunch  \u2022 1 cup tomato soup  \u2022 Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce  \u2022 1 cup raw veggies  \u2022 1 pear Dinner  \u2022 3 ounces poached salmon  \u2022 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)  \u2022 3/4 cup cooked brown rice  \u2022 1/2 cup pineapple chunks in juice  Day 5  Breakfast  \u2022 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk Lunch  \u2022 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.  \u2022 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections  \u2022 Cucumber spears Dinner  \u2022 3 ounces roasted pork tenderloin  \u2022 1 cup baked acorn squash, mashed with a pinch of cinnamon  \u2022 2 to 3 cups salad greens with 2 tablespoons fat-free dressing  \u2022 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries  Day 6  Breakfast  \u2022 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana  \u2022 8 ounces fat-free milk Lunch  \u2022 Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices  \u2022 10 baby carrots  \u2022 6 ounces light yogurt mixed with 1/2 banana Dinner  \u2022 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.  \u2022 3 cups spinach, steamed  \u2022 1 medium apple  Day 7  Breakfast  \u2022 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  \u2022 1 grapefruit Lunch  \u2022 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.  \u2022 1 mini whole wheat pita  \u2022 1 pear Dinner  \u2022 3 ounces broiled or grilled flank steak  \u2022 1 baked sweet potato with 1 teaspoon light margarine  \u2022 1 cup steamed zucchini  \u2022 1/2 cup pineapple chunks in juice More diet advice:\u2022 10 Diet Tips That Will Transform Your Life The Best Way to Battle Those Sugar Cravings 5 Tricks to Beat Blow NOW Mediterranean Diet Plan How to Lose Weight Fast Photos: Getty Images Wondering what 100 calories of your favorite fruits really looks like? Watch the video to find out!       "^^<http://www.w3.org/2001/XMLSchema#string>
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