EAT EVERY 2 ½ to 3 hours
BREAKFAST – MEAL 1
¾
cup egg whites
1
egg
(Scrambled
together and cook)(You may add onions, bell pepper and mushrooms to your
eggs) no cheese
1/4th
Cup of cooked oatmeal
(You
may add some cut up apple, raisins, and few almonds if you want, and a little
stevia to your oatmeal for taste)
Turkey
Bacon -2 slices (Please watch your sodium intake) (Season your food with salt
free seasonings. I know that is hard so IF you must use a little salt, make
sure it really is a little)
TOTAL CALORIES
293
_________________________________________________________________
LUNCH – MEAL 2
2
cups of Spring Salad Mix
3
oz of Chicken Breast
Balsamic
Vinaigrette (2 tbsp.)
TOTAL CALORIES
240
___________________________________________________________________
MEAL 3
6
oz Tilapia and 1 cup broccoli and 1/4th cup of Lundberg brown rice
OR 4 ounces of Sweet potatoes
TOTAL CALORIES
279
____________________________________________________________________
SNACK
Fat
Free – Mini Pretzels (20 Pretzels)
TOTAL CALORIES
110
__________________________________________________________________
***GYM (you may hit the
treadmill, elliptical or brisk walking) make sure you do at least an
hour). I have a fit bit and my daily
goal is 20,000 steps. I highly recommend
a fitbit. Upload the app and join me in
our groups and our challenges.
____________________________________________________________________
MEAL
4
5-6
oz (Tilapia, catfish or any whitefish or salmon) and 1 cup of veggies (green beans, broccoli,
etc), ¼ cup of brown rice OR 4 ounces of
Sweet potatoes
TOTAL CALORIES (approx.)
279
_____________________________________________________________________
If
you are up really hungry, up late and need another meal somewhere, repeat meal
4 without the rice or you may have a protein shake.
TOTAL CALORIES (approx.)
192
This
is really a low calorie, high protein diet. The calorie intake is somewhere
between 1200-1500 a day. If you eat 5
times a day, exercise and drink AT LEAST a gallon or more of water you will see
a big weight loss very quickly.
Take
before pictures and weight in every Sunday.
Also, try not to cheat for the first 30 days. If you cheat a lot you will get discouraged
and quit and have to keep starting back over. After 30 days, then give yourself a weekly
cheat day. Eat whatever you want (don’t
go too crazy) and the next day get right back on track. Remember this is a life style change!!!!
This
is all new to me as well. I am
loosing. I will show my pictures at the
end of 60 days. Just don’t think about
it. Just do it.
Below
is my grocery list.
Weekly Shopping
list
-
42oz of Tilapia (6 oz pieces)
-
21 oz of Chicken Breast (3 oz pieces)
-
42 Oz of Catfish (6 oz pieces)
-
35 oz of fresh Salmon (5 oz pieces)
-
Veggies (I only eat broccoli and green beans and
I buy about 10 bags of the steamable ones.
Get any veggies you like)
-
Almonds (unsalted) or Pretzels -(can have around 12 of these as a snack)
-
Large bag of spring mix with spinach in it
-
Vinaigrette
dressing or olive oil
-
35 Bowls (Various sizes)
-
1 carton of Kroger egg whites
-
1 carton of eggs
-
Oatmeal (Steel cut oats are preferred but I just
cannot eat them)
-
Onions, bell pepper, mushrooms (Get theses if
you want to put in your omelet or salad)
-
Turkey Bacon (low sodium)
-
1 bag of Lungren Brown rice, made is California
OR sweet potatoes cut in 4 ounces for your meals
-
Scale to weigh food
-
Measuring cup
VITAMINS
Take a 2000 btu pill of Vitamin
D
Take Vitamin C pill everyday
Take 2 CLA pills everyday
Take a Fish Oil Pill everyday
2 tablespoons of Apple Cider
Vinegar daily
You can get these from Whole foods or a vitamin shop.
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