Part of sliming down involves a basic, reasonable exercise
as well as consuming plan. Right here's a week-long menu for our Lose 20 Pounds
Fast Diet plan program: Over the next 90 days you need to aim to take in 1,200
calories a day plus calorie-free refreshments as intended, as well as take a
multivitamin as well as a 400-milligram calcium supplement daily.
Day 1
Morning meal
- 3/4 cup bran flakes, 1 banana, 1 mug fat-free milk
Lunch
- Sandwich: 1 mini entire wheat pita, 3 ounces turkey
breast, 1/2 cooked pepper, 1 tsp light mayonnaise, mustard, lettuce
- 1 stick part-skim mozzarella string cheese
- 2 kiwifruits
Dinner
- 4 ounces broiled flounder or sole
- 2 sliced up plum tomatoes sprayed with 2 tbsps grated
Parmesan cheese, broiled until just gold
- 1 mug prepared couscous
- 1 cup steamed broccoli
- 1 fat-free dessert mug
Day 2
Breakfast
- Shake: Mix 1 cup icy berries, 1/2 banana, and also 8
ounces fat-free milk.
- 1/2 English muffin spread with 1 teaspoon light margarine
Lunch
- 1 mug vegan veggie soup
- 1 veggie hamburger in a small whole wheat pita with
lettuce and also salsa
- 6 ounces light yogurt
- 15 grapes
Supper
- BARBEQUE chicken: Brush 4 ounces boneless, skinless bust
with barbecue sauce as well as grill.
- 1/2 mug vegetarian baked beans
- 3 tiny steamed red potatoes covered with 1 tsp light
margarine and a pinch of dill
Day 3
Morning meal
- Oat meal: In the microwave, chef 1/2 mug quick-cooking
oats with 3/4 mug fat-free milk; 1/2 apple, sliced; 1 teaspoon honey; and also a
pinch of cinnamon
Lunch
- Hen salad: Toss 4 ounces shredded skinless roast hen
breast with 1/4 cup cut red grapes, 1 tbsp slivered almonds, 1 tablespoon light
mayonnaise, as well as 1 tablespoon fat-free sour lotion. Offer over lettuce.
- 1 banana
Dinner
- 4 ounces steamed shrimp
- 1 baked potato topped with 3 tablespoons salsa and also 1
tablespoon fat-free sour cream
- 3 mugs spinach, steamed
- 1 low-fat icy fudge bar
Day 4
Morning meal
- 1/2 toasted English muffin covered with 1/2 tiny apple,
cut, as well as 1 ounce shredded reduced-fat cheese, any type of type.
Microwave 30 secs over.
- 6 ounces light yogurt sprinkled with 1 tbsp slivered
almonds
Lunch
- 1 cup tomato soup
- Sandwich: 1 mini whole wheat pita, 3 ounces thinly cut
roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
- 1 cup raw veggies
- 1 pear
Supper
- 3 ounces poached salmon
- Slaw: Throw 1 1/4 mugs coleslaw mix and also 2 sliced
green onions with 2 tablespoons fat-free dressing (no more than 30 calories per
2 tbsps).
- 3/4 mug prepared wild rice.
- 1/2 cup pineapple pieces in juice.
Day 5.
Breakfast.
- 1 mug Cheerios, 1/2 cup berries, 1 tbsp slivered almonds,
8 ounces fat-free milk.
Lunch.
- Quesadilla: Spread 1/4 cup fat-free refried beans over 1
little entire wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese.
Leading with salsa and another tortilla; microwave 45 secs on High.
- 1/2 mug low-fat cottage cheese covered with 1/2 cup
mandarin orange areas.
- Cucumber spears.
Supper.
- 3 ounces cooked pork tenderloin.
- 1 mug baked acorn squash, mashed with a pinch of cinnamon.
- 2 to 3 mugs salad environment-friendlies with 2 tbsps
fat-free clothing.
- 1/2 cup vanilla fat-free ice cream topped with 1 cup
berries.
Day 6
Breakfast
- 1 toasted frozen waffle, dispersed with 1 tbsp peanut
butter and topped with 1/2 cut banana
- 8 ounces fat-free milk
Lunch
- Tuna pita: 1 mini entire wheat pita, 2 ounces water-packed
light tuna, 1 tbsp light mayo, mustard, and cucumber and onion pieces
- 10 baby carrots
- 6 ounces light yogurt combined with 1/2 banana
Supper
- Jambalaya: Combine 3/4 mug prepared wild rice; 1/2 cup
corn; 2 ounces prepared turkey sausage, cut; 1/3 mug salsa; as well as 1/4 mug
canned kidney beans. Heat through.
- 3 mugs spinach, steamed
- 1 tool apple
Day 7
Breakfast
- 1/2 toasted English muffin layered with 1 ounce
reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained;
and also 1 poached egg
- 1 grapefruit
Lunch
- Black bean salad: Throw 1/2 cup canned black beans, 1/2
mug mandarin orange sections, as well as sliced red bell peppers, red onion,
and scallions with 1 tsp vinegar. Serve over salad eco-friendlies.
- 1 mini entire wheat pita
- 1 pear
Supper
- 3 ounces broiled or smoked flank steak
- 1 baked sweet potato with 1 teaspoon light margarine
- 1 cup steamed zucchini
- 1/2 mug pineapple portions in juice
0 komentar
Post a Comment