**I've been trying hard to lose weight but I recently gained three pounds in one week. I'm attempting to revamp my daily menu, so here's just a sample day of what I have planned.**
SAMPLE DAY
Breakfast
-1 Weight Watcher's SmartOnes English Muffin (canadian bacon, cheese, egg white)
-1 banana
Lunch
-1 can progresso chicken noodle soup
-10 reduced fat wheat thins
-1 orange
Snack
-20 almonds
Dinner
-1 baked chicken breast (seasoned with seasoning salt, garlic powder, and paprika)
-1 cup red beans and rice
-1 1/2 cups green beans
Dessert
-1 sugar free pudding
Drinks
-Water only. 5-6 bottles each day.
Exercise
-30 min power walking 5 days per week
-20-30 min strength training with light weights (crunches, lunges, arm exercises) 3 days per week
**What do you think?**

read about it here
http://up.vc/diet12
open the third and fifth brown link
there for more info bit.ly

How many calories does this add up to? Make sure you're getting enough calories, there are calculators online that will tell you how many you should be eating and how many to eat if you want to lose a pound a week. Otherwise it sounds like a good, balanced diet. Weight loss can be funny and you can gain weight before you lose it. Also, try switching up what you eat and switching how many calories you take in, 1400 one day 1600 another and so on. Hope that helps.

It seems good just dont eat eny less than that. You might also have gained weight because you gained muscles and gained water weight too. Best of luck?