Week 1 & 2

Breakfast

1. 200 grams cottage cheese

2. 1 whole egg
3. 3 egg whites
4. 1 Tbs olive oil

Lunch

1. 200 grams lentils (daal cooked)

2. 100 grams greens beans
3. 100 g quinoa
4. 50g chick peas

Snack

1. 200 grams Greek yogurt

2. 50 grams strawberries

Dinner

1. 300g tofu
2. 100 grams red beans
3. 100 grams soy beans
Week 3 & 4
Breakfast

1. 200 grams cottage cheese

2. 1 whole egg
3. 3 egg whites
4. 1 Tbs olive oil

Lunch

1. 200 grams lentils (cooked weight)

2. 100 grams greens beans
3. 100 g quinoa
4. 50 grams chick peas

Snack

1. 200 grams Greek yogurt

2. 50 grams strawberries
3. 50 grams blue berries

Dinner

1. 300g tofu
2. 100 grams red beans
3. 100 grams soy beans
Week 5 & 6
Breakfast

1. 200 grams cottage cheese

2. 2 whole eggs
3. 3 egg whites
4. 1 Tbs olive oil

Lunch

1. 200 grams lentils

2. 100 grams greens beans
3. 100 g quinoa
4. 100 grams chick peas

Snack

1. 200 grams Greek yogurt ( 0 fat )

2. 50 grams strawberries

Dinner

1. 300g tofu
2. 100 grams red beans
3. 100 grams soy beans
4. Salad bowl – 1 cup
Low Carb Days – 2 Days of Each Week
Breakfast

1. 300 grams cottage cheese

2. 300g Tofu/Paneer
3. Salad – 1 cup
4. 5 egg whites

Lunch

1. 200 grams lentils

2. 100 grams greens beans
3. 100 g quinoa (cooked)

Snack

1. 200 grams Greek yogurt (0 fat fage)

Dinner

2. 200g tofu
3. 75 grams red beans
4. Salad bowl – 1 cup

Cardio – 30 Minutes Empty Stomach in the morning

1. 5.5 Speed (kmph)
2. 10 Incline