Losing 5 kg in a week takes a lot of discipline and might not be possible for everyone to do in a healthy manner, especially those who weigh under 150 lbs. The following outline includes a week’s worth of 3-meal-per-day plans that each total about 1,200 calories, the minimum safe number for an adult to consume per day. The foods listed are just suggestions. If you need some cooking inspiration, sites like eatingwell.com and shape.com contain dozens of protein-rich, veggie-heavy recipes that are 400 calories or fewer per serving. Remember to drink at least 64 oz of water per day. Day 1 Breakfast * Slice of whole-wheat toast with 2 tbsp natural peanut butter * Half a grapefruit * Cup of coffee or tea (without additives) Lunch * 1 oz cheddar cheese * 2 tbsp hummus * 8 seeded whole grain crackers * ½ cup snap peas * ¼ cup blueberries * ½ cup apple slices Dinner * 3 oz serving of lean meat * ½ cup cooked carrots * Half a banana Day 2 Breakfast * Slice of whole-wheat toast * 1 hard boiled egg * Half a banana * Cup of coffee or tea (without additives) Lunch * 2 cups of vegan mushroom soup Dinner * 3 oz cooked shrimp * ½ cup cooked cauliflower * 2 tbsp fresh salsa Day 3 Breakfast * ¾ cup low-fat baked oatmeal * ½ cup fresh blueberries * Cup of coffee or tea (without additives) Lunch * Veggie and hummus sandwich on two 4 oz slices whole-wheat bread * 1 small apple Dinner * 1 cup cooked orzo * Half chicken breast * 1 cup cooked baby spinach Day 4 Breakfast * 1 cup green or purple smoothie with protein powder * Cup of coffee or tea (without additives) Lunch * Grilled chicken and avocado wrap in one 8-inch whole-wheat tortilla * 1 cup strawberries Dinner * 1 cup tuna salad on a bed of fresh spinach leaves Day 5 Breakfast * 1 medium roasted sweet potato * 1 egg over easy * ½ cup sauteed spinach * Sprinkle of crumbled goat cheese * Cup of coffee or tea (without additives) Lunch * 2 cups veggie and black bean salad Dinner * 3 fish tacos in 6-inch corn tortillas Day 6 Breakfast * 2 oz smoked salmon in a large whole wheat wrap with 1 tbsp cream cheese, cucumbers and sprouts * 1 cup strawberries * Cup of coffee or tea (without additives) Lunch * 1 ½ cups egg salad in romaine lettuce wraps * 1 cup carrot sticks Dinner * 1 cup Tuscan chicken stew Day 7 Breakfast * 1 cup steel cut oatmeal, cooked * ½ cup fresh berries * Cup of coffee or tea (without additives) Lunch * Slice of whole-wheat toast * Half cup canned tuna * Half cup snap peas Dinner * 3 oz grilled salmon * ½ cup corn salad