Weekly Diet Meal Plan - Day 7

Day 7 of the weekly diet meal plan! Congratulations! You've made it!

That wasn't so hard, was it?

Today we will try one easy chicken recipe (chicken with onion and wine) with rice for lunch, and for dinner we'll be cooking cauliflower and frying pork tenderloin - the best pork tenderloin recipe!


  • 80 g/2.8 oz tuna, canned
  • 8 olives
  • 1 fresh tomato
  • coffee or tea without sugar
Healthy breakfast menu

Healthy breakfast menu


  • ½ cup lowfat plain yogurt
  • 4 almonds


  • chicken with onion, garlic and wine
  • brown rice
  • glass of red wine
Chicken and Rice Recipe

Weekly diet meal plan - Day 7
Healthy lunch ideas

Chicken and Rice Recipe

Serves 2

You need:

  • ½ chicken, cut into large pieces
  • 3 large onions, sliced
  • 3 garlic cloves, minced
  • 1 cup white wine
  • 3 bay leaves
  • 1 pinch rosemary
  • 6 tbsp olive oil
  • 2 cups brown rice
  • 2 tbsp parsley, finely chopped


Heat olive oil in a large pan and fry chicken pieces on both sides.

Season with salt and pepper and after few minutes add onion, garlic, bay leaves and rosemary.

Add white wine, cover and reduce to a simmer. After 10 minutes turn the meat (if necessary add few tbsp water) and cook until the meat is tender.

Cook the rice, add finely chopped parsley, stir well and serve with the chicken.


  • 1 apple
  • 4 almonds


  • deep-fried pork tenderloin
  • cauliflower
Easy dinner recipe

Easy dinner recipe

Pork Tenderloin Recipe

Serves 2

You need:

  • 4 slices pork tenderloin
  • 1 egg, beaten
  • 4 tbsp flour
  • 4 tbsp breadcrumbs
  • 6 tbsp olive oil
  • salt to taste


Beat the pork slices until they are thin. Season with salt.

Coat the meat evenly on both sides with the flour, then egg, and then with breadcrumbs.

Heat the oil for deep-frying and cook the meat for about 4 minutes on each side, or until it turns golden brown.

Drain on paper towels.

Cauliflower Recipe

Serves 2

You need:

  • 1 large cauliflower
  • 3 tbsp lemon juice
  • 3 tbsp olive oil
  • 1 tbsp salt


Wash the cauliflower and cook for about 15 minutes in salted water, or until it becomes tender.

Season with olive oil and lemon juice and serve.

Snack (before going to bed)

  • ½ cup lowfat plain yogurt
  • 4 almonds

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