If you do just one thing to make your diet healthier, you should eat more fruits and vegetables. It is easy to make the switch from empty-calorie snacks to healthy, fiber-packed choices,like fruits, nuts and vegetables. Drink at least 8 glasses of water a day Weight loss easy tip, When you get up early in the morning try to drink 2 or 3 glasses of Luke warm water it will clean all your system and it will help to lose weight and fell you fresh. |
MONDAY
Whole-wheat toast (1 slice) Apricot jam (1 tablespoon) Skim milk (1 cup) Dried Fruit with Green Tea & Lemon
Snack Cottage Cheese Veggie Dip Multi grain rice cake (1 cake)
Lunch Grilled Tilapia or any fish & Vegetable Whole-wheat pita bread (1/2 medium pita) Peach (1 small)
Dinner Strawberries Bean-Peppercorn Crust Steamed broccoli (1 cup) Brown rice (1/2 cup, cooked) Take a walk for 30-45 mins a day.
Tuesday.
Breakfast Tea or Coffee Oat meal with Skim Milk.
Snack Banana (1 cup, sliced) Or Nuts 1oz.
Lunch
Tomato, Tuna & Salad or Apricot (1 cup, halves) Whole-grain bread (1 slice)
Dinner Chicken, Black Bean, Corn & Tomato Salad Brown rice (1/2 cup, cooked) Apple (1/2)
Wednesday
Breakfast Banana-Berry Smoothie Whole-wheat Bread Skim milk (1 cup) Peanut butter (1 tablespoon)
Snack 1 Grapefruit or orange
Lunch Sandwich Chicken breast/ white meat Salad Garden w/tomato and onion
Dinner Garlic-Rosemary Mushrooms Steamed broccoli (1 cup) Whole-wheat roll
Thursday
Breakfast Oat meal with with 1 oz. nuts. Skim Milk Snack 1/2 cup Grapes
Lunch Middle Eastern Chickpea & Rice Stew or Louisiana Gumbo Cantaloupe (1 cup, cubed) Skim milk (1 cup)
Dinner
Chicken & Cabbage soup with bread roll Apple or custard Take a walk for 30-45 mins. a day.
Friday
Breakfast Tea or Skim Milk Boiled egg with wholemeal toast
Snack Apple-medium with peel
Lunch Fish sandwich with Salad
Dinner Roast Chicken, two small roast potatoes and choice of cabbage, peas or cauliflower. Fruit Salad
Saturday
Breakfast Whole-wheat bagel (1/2 small bagel) Low-fat cream cheese (1 Tbsp.) Cantaloupe (1 cup, cubed) Skim milk (1 cup)
Snack Apricot (1 cup, halves)
Lunch Any of the above -its Sunday and a new week of losing weight awaits you Keep it up you are doing great.
Dinner Vegetable soup with bread roll Strawberries
Sunday
Breakfast Oat meal with with 1 oz. nuts. Skim Milk
Snack 1 Grapefruit or orange
Lunch Sandwich - Low fat cheese and tomato with salad
Dinner Chicken curry and rice - Home made curry using chicken or lean beef . low-calorie pudding. Good Luck. |
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