The three day menus are about 1,500 calories per day. If you need more or fewer calories, you can easily alter the portion sizes. But remember: Do Not Skip A Meal OR Snack. Eating frequently keeps your metabolism going!
A few things to remember:
- Be conscious of what you are eating! Try not to sit in front of a laptop or tv and eat your meals. If you focus on your foods while you are eating them, you will feel more full.
- Make sure you drink LOTS of water. All your liquids should be pure, no added sugars or juices. Try to drink about 64 ounces per day {thats 8, 8oz. glasses of water for the day}
- Do Not Skip A Meal or Snack!!
Day One
Breakfast: 1 cup of steel-cut oatmeal {measure after cooking}, topped with 2 tablespoons of chopped walnuts and 1 cup of fresh or frozen berries.
Mid Morning Snack: 1/2 cup of nonfat yogurt mixed with 1/2 a banana, sliced and 2 tablespoons Grape-Nuts or other high-fiber cereal
Lunch: Washed baby spinach leaves topped with 4 ounces of chicken, 8-10 sliced red grapes, sliced red onion and 2 tablespoons of slivered almonds. Salad Dressing: fresh lemon juice and 2 tablespoons of olive pil. Serve with 1/2 of a 6 inch whole-wheat pita pocket.
Mid Morning Snack: 1/2 cup of nonfat yogurt mixed with 1/2 a banana, sliced and 2 tablespoons Grape-Nuts or other high-fiber cereal
Lunch: Washed baby spinach leaves topped with 4 ounces of chicken, 8-10 sliced red grapes, sliced red onion and 2 tablespoons of slivered almonds. Salad Dressing: fresh lemon juice and 2 tablespoons of olive pil. Serve with 1/2 of a 6 inch whole-wheat pita pocket.
Mid Day Snack: Sliced green apple with 1 ounce of cheddar cheese
Dinner: Bake a 5-ounce piece of cod or tilapia. Place fish in a baking dish, top with 2 teaspoons of olive oil, fresh lemon juice and a pink of sea salt and pepper. Bake at 375 for 10-12 minutes. Serve with 1/2 cup of brown rice and steamed broccoli.
Nutrition Facts
Calories: 1,489 Carbohydrates: 145 grams Protein: 108 grams Fat: 57 grams Fiber: 31 grams Sugar: 41 grams Sodium: 174 mg Calcium: 665 mg
Day Two
Breakfast: Make 3-egg-white omelet filled with 2 tablespoons grated parmesan cheese and 1/2 cup of sliced tomatoes and onions. Serve omelet with a navel orange or half a grapefruit.
Mid Morning Snack: 1 slice of whole-grain bread topped with 1 tablespoon all-natural peanut butter or almond butter
Lunch: 5-ounce salmon fillet grilled or poached served over a bed of baby arugula and topped with 1/2 cup of chickpeas, fresh lemon juice and a teaspoon of olive oil
Mid Day Snack: 1/2 cup of cottage cheese topped with 1/2 cup of fresh or frozen berries
Dinner: Broil a lean 4-ounce lean ground turkey burger and serve it on a whole-wheat English muffin topped with sauteed mushrooms and onions. Serve the burger with large mixed greens salad with balsamic vinegar and 1 teaspoon olive oil
Dinner: Broil a lean 4-ounce lean ground turkey burger and serve it on a whole-wheat English muffin topped with sauteed mushrooms and onions. Serve the burger with large mixed greens salad with balsamic vinegar and 1 teaspoon olive oil
Nutrition Facts
Calories: 1,473 Carbohydrates: 118 grams Protein: 122 grams Fats: 60 grams Fiber: 26 grams Sugar: 34 grams Sodium: 2,100 mg Calcium: 821 mg
Day Three
Breakfast: Combine 1 cup of plain nonfat yogurt {greek yogurt}, 2 tablespoons of flax seeds, 1 cup of fresh berries and 2 tablespoons of Grape-Nuts or other high-fiber cereal.
Mid Morning Snack: 1 hard boiled egg and a handful of baby carrots
Lunch: Top a 6-inch whole-wheat tortilla with 1/4 of a sliced avocado, 2 slices of tomato, 2 slices of part-skim mozzarella cheese, 1 teaspoon Dijon mustard and 1 romaine lettuce leaf. Wrap up and enjoy with a bag of fresh green or purple grapes {15-20}
Mid Day Snack: 1 cup of skim or soy milk and 1 ounce of raw almonds {about 20 almonds}
Dinner: Bake a 5-ounce boneless skinless chicken breast with fresh lemon juice, 2 teaspoons of olive oil and 1 tablespoon of capers or sliced green olives. Cook at 375 for about 20 minutes. Serve with corn salad- 1 cup frozen thawed corn niblets, 1 diced plum tomato, 1/4 cup of black beans, topped with a pink of sea salt and pepper
Nutrition Facts
Calories: 1,508 Carbohydrates: 152 grams Protein: 109 grams Fat: 61 grams Fiber: 29 grams Sugar: 54 grams Sodium: 1,872 mg Calcium: 1,183 mg
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