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: Lunch: Dinner: Snacks: Day 4 Breakfast: Lunch: Dinner: Snacks: Day 5 Breakfast: Lunch: Dinner: Snacks: Day 6 Breakfast: Lunch: Dinner: 2 scrambled egg whites, 1 apple, cup of green tea (no sugar) tuna salad with 1 tablespoon (tbsp) of olive oil and 1 tbsp of balsamic vinegar, cup of green tea Grilled chicken breast with vegetables. Cup of green tea. 1 apple
6 oz plain yogurt mixed with 1 cup berries or fruit. Cup of green tea. super salad (lettuce, cucumbers, onions, tomatoes, celery), 2 hardboiled eggs chopped, 2 tbsp olive oil. Cup of green tea. grilled or baked salmon and plenty of vegetables. Cup of green tea. 6 oz sugar-free fruit flavored yogurt or 1 cup plain low-fat yogurt. Green tea. 2 hardboiled eggs, ½ grapefruit, cup of green tea. 1 large bowl chicken-vegetable soup. Cup of green tea. Plenty of roasted turkey breast, steamed carrots and asparagus. Cup of green tea. 6 oz plain low-fat yogurt.
6 oz yogurt with a cup of berries. Green tea. marinated vegetable salad or super salad. Eggplant parmesan. Cup of green tea. Alternative dinner: any of the lean proteins with plenty of veggies. An apple or a pear.
2 scrambled egg whites, ½ grapefruit, cup of green tea. Salad of baby spinach leaves, tomatoes, crumbled low-fat fetta/blue cheese, 1 tbsp olive oil. Green tea. Ground turkey patties. Green salad with 1 tbsp olive oil. Green tea. 1 cup of fresh berries, 6 oz plain low-fat yogurt.
6 oz plain low-fat yogurt with 1 cup berries (chopped). Green tea. Lettuce Wraps or grilled chicken breast with green salad and olive oil. Green tea. Sesame fish or any grilled or baked fish. Steamed cleansing vegetables.
Raw. super salad. 2nd probiotic serving. 2nd probiotic serving. Green tea. cut-up veggies. Steamed veggies. (1 cup) Balsamic Artichoke (in non-fat dressing). Turkey chilli and side salad. 1 cup berries (mixed together in a blender). Greek Egg Scramble. 2nd fruit serving of your choice. Cup of green tea. plain low –fat yogurt with 1 cup of berries. Green tea. Cup of green tea. onion. ½ carton sugar-free flavored yogurt. Green tea. Oven barbecued chicken breast. 1 fresh orange. Green tea. Yogurt. Taco Salad. ½ cup cottage cheese. onions. Green tea. Stir-Fry (broccoli. Green tea. Green tea. 2 hard-boiled eggs and ½ grapefruit. Turkey burgers (lean ground turkey) and steamed veggies. ginger. Salmon Salad (2 cups salad veggie: lettuce. 6 oz. Green tea. Yogurt smoothie: ½ cup acidophilus milk. 2nd fruit serving. 2 scrambled eggs. soy sauce. Salad Nicoise. Grilled chicken breast (marinate in fat-free Italian dressing) then broil or grill. Side salad drizzled with 1 tbsp olive oil. cucumber etc) drizzled with 1 tbsp olive oil and seasonings. kefir smoothie. or 4 egg-whites topped with salsa. 1 apple. Green tea. 1 medium pear sliced. 2nd probiotic serving.Snacks: Day 7 Breakfast: Lunch: Dinner: Snack: Day 8 Breakfast: Lunch: Dinner: Snack: Day 9 Breakfast: Lunch: Dinner: Snacks: Day 10 Breakfast: Lunch: Dinner: Snack: Day 11 Breakfast: Lunch: Dinner: Snack: Day 12 Breakfast: Green tea. Green tea. garlic. red pepper). Yogurt (fat-free). tomatoes. 1 medium apple. . 2nd probiotic serving. 1 tbsp olive oil. Side salad with 1 tbsp olive oil and seasonings. Cup of green tea. Green tea. Cup of green tea. Green tea. carrots. chicken strips. 2nd fruit serving.
Green tea. 2 scrambled eggs and salsa. 2nd fruit serving. turkey breast steamed with carrots and steamed asparagus. 2nd probiotic serving . tomatoes (sliced or stewed). 1 medium apple. Green tea. Probiotic serving. tuna served with olive oil and a tbsp of vinegar. smoothie (milk 1 cup and 1 cup of berries). green tea. 1 medium pear. green tea. Green tea.Lunch: Dinner: Snack: Day 13 Breakfast: Lunch: Dinner: Snack: Day 14 Breakfast: Lunch: Dinner: Snacks: Day 15 Breakfast: Lunch: Dinner: Snacks: Day 16 Breakfast: Lunch: Dinner: Snack: Day 17 Breakfast: Lunch: Dinner: Snack: Baked or grilled chicken breast. grilled chicken/fish and steamed vegetables. cup of green tea. ½ cup cottage cheese. served on lettuce. Green tea. ½ grapefruit or 1 medium orange. 2nd probiotic serving. baked or grilled fish and veggies. steamed broccoli. Green tea. spicy yogurt dip and veggies. Roast turkey or chicken. 1 medium orange. 1 apple. Green tea. tomato and onion salad and fat-free salad dressing. green tea. 1 piece of fresh fruit. 1 fruit. Probiotic serving. large bowl of chicken vegetable soup. kefir smoothie. Green tea. . steamed flounder or sole with lemon pepper. super salad and green tea. green tea. 6oz yogurt. Green tea. 1 medium pear. eggplant parmesan. Green tea. Cup of green tea. or 4 scrambled egg-whites. broiled lean ground turkey marinated and vegetable salad. kefir smoothie. 2nd probiotic serving. Spanish omelet.
and black pepper. Cover and refrigerate for 8 hrs or overnight. gently lift sides of omelet and tilt pan to surface. broussels sprouts. Spicy yogurt dip 32 oz fat-free plain yogurt garlic powder onion powder salt cup-up fresh veggies line a strainer with a coffee filter or white paper towel. Refrigerate overnight. etc) fat-free Italian dressing Steam some vegetables in 2 cups of water until they are tender but still crispy. Carefully fold the other side of the omelet over the fillings. 2 tbsp diced onion. Add beaten eggs and tilt pan to cook 30 seconds aprox. Heat a fry pan over medium high-heat. rosemary. sprinkle ¼ cup diced tomatoes. egg whites. Place in a glass dish and pour fat-free Italian dressing over veggies. Super salad Lettuce Cucumbers Onions Tomatoes and other veggies from the list 2 hard-boiled eggs. Once the egg begins to set. Spoon in 32 oz or fat-free plain yogurt in the filter-lined strainer. (use as dip for fresh vegetables) Spanish Omelet 1 egg 2 egg whites 1/8 tsp salt 1/8 tsp black pepper 1 tbsp olive oil ¼ cup diced tomato 2 tbsp diced onion 2 tbsp fat-free shredded cheddar cheese in a bowl whisk together egg. This process yields about 16 oz of yogurt cheese. cauliflower. Add olive oil and swirl pan to coat bottom and sides. chopped 2 tbsp olive oil . Drain and serve on a bed of lettuce top with roasted red peppers. With a spatula. salt. and 2 tbsp fat-free cheddar cheese over one side of the omelet.Marinated Vegetable Salad 4 cups of raw vegetables (green beans. Place the strainer over a bowl. ½ cup yogurt cheese= 1 probiotic serving. and thyme. Season the cheese lightly with the seasonings suggested or add freshly chopped herbs such as parsley.
brown the ground turkey over moderate heat. Place chicken breasts in a baking pan that has been sprayed with vegetable cooking spray. Bake for 20 -25 minutes. Simmer for 20 minutes. Add the remainder of the ingredients. Pour balsamic vinegar. Turkey black bean chili 1 lb lean ground turkey 2 cups black beans (not in cycle 1) 1 cup chopped onion 2 cups tomato sauce 1 tbsp chili powder 1 tsp salt ½ tsp black pepper In a saucepan. including the stein. agave nectar. Cover with water. Remove chicken breasts from oven and coat with sauce. Nicoise salad 1 3-oz can light tuna cooked green beans (1/2 cup – 1 cup) 2 chopped scallions 1 small tomato. cover and cook for one hour on moderate heat or until artichokes are tender. and chili powder to make the barbeque sauce. In the meantime. stir together ketchup. Serve with fat-free salad dressing for dipping. worchestershire sauce.combine lettuce with salad veggies and hard-boiled eggs. Lightly season. Oven barbecued chicken 4 skinless boneless chicken breasts ¾ cup reduced sugar ketchup 2 tbsp worchestershire sauce 1 tsp chili powder Preheat oven to 350 degrees. Return to oven and bake for 10 more minutes. Let cool. Balsamic Artichoke 4 fresh artichokes ¼ cup balsamic vinegar fat-free salad dressing Place artichokes in a large pot. diced lettuce 1 tbsp olive oil . Toss with 2 tbsp olive oil.
onions. Lettuce wraps 1 baked chicken breast. Pour into a small frying pan that has been coated with vegetable cooking spray. and garlic until well blended. diced 1 scallion. Sprinkle sesame seeds over fish. Top with turkey mixture. Pour over fish. and cheese. tomatoes. Taco salad 1 lb lean ground turkey 1 envelope of taco seasoning lettuce 1 cup chopped tomatoes 2 ½ cup chopped onions salsa 1/3 cup shredded reduced-fat cheddar cheese in a saucepan. Top with tuna. tomatoes. salsa. scallions. diced ½ cup chopped red grapes 2 tbsp chopped celery 1 tbsp olive oil salt and pepper . on a lot of lettuce.place cooked green beans. whisk together all ingredients. Place lots of lettuce on 4 plates. Place tilapia. brown the ground turkey over moderate heat. Whisk together olive oil. Greek egg scramble 4 egg whites ¾ cup chopped red onions ¼ cup diced tomatoes 2 tbsp reduced-fat feta cheese 1/8 tsp salt 1/8 tsp black pepper in a medium bowl. Add 1 envelope of taco seasoning and cook according to package directions. soy sauce. Sesame fish 1 lb tilapia 2 tbsp olive oil 2 tbsp lite soy sauce 1 tbsp chopped garlic 2 tbsp sesame seeds spray a broiler pan with vegetable oil spray to prevent fish from sticking. Drizzle with 1 tbsp olive oil and season lightly. Broil at medium heat about 8 inches away from the heat for about 20 minutes or until fish flakes easily with a fork. Cook over medium-low heat until eggs are cooked.
catfish. turkey breast. except chicken. Chicken-vegetable soup 4 baked chicken breasts. Bake 30 minutes at 400 degrees turning eggplant over after 20 minutes or until golden brown and cooked through. No more than 4 yolks per week. chopped 1 15-oz can crushed tomatoes 1 14-oz can fat-free chicken broth 1 ½ tsp salt ¼ tsp pepper place all ingredients. peeled 4 egg whites fat-free parmesan cheese preheat oven to 400F.No fruits after 2 pm . egg whites (4=1 serving) Vegetables . To serve. Bake for 20 minutes or until eggplant is pippin hot and sauce is bubbly. then into fat-free parmesan cheese.No alcohol or sugar . diced 1 ½ cups cabbage. Add in chicken and heat. ground lean turkey.Remove skin from chicken/turkey . take 1 iceberg lettuce leaf at a time. and spoon a heaping tbsp of the chicken mixture in the center.2-3 iceberg lettuce leaves mix together all ingredients except lettuce leaves. cut eggplant into ¼ inch slices.fish. chopped 2 celery stalks. chopped 1 large onion. In a shallow dish. chopped 1 large carrot.chicken. Wrap the lettuce around the filling. Place eggplant on a prepared baking sheet that has been sprayed with vegetable spray and sprinkle with garlic powder. Eggplant parmesan 1 large eggplant. sole. tilapia. pressing cheese into eggplant. Things to remember… .Drink a warm glass of water with ½ a lemon as soon as you wake up Lean proteins .2 eggs a day. beat egg whites and 4 tbsp of water until foamy. Spray vegetable cooking spray over eggplant slices. salmon. Cover with 1 cup of low-carb marinara sauce. in a large pan and simmer for 1 hour or until vegetables are soft. tuna in water Poultry . Dip eggplant slices into egg whites. Refrigerate until chilled.Drink green tea and eight glasses of water a day . .Exercise at least 17 minutes . flounder.
lite soy sauce. onion.Low-fat acidophilus milk (1 cup= 1 serving) . grapefruit. vegetable cooking spray. yellow). okra. prunes. pears. fat-free sour cream. orange. cucumbers. leeks. fatfree salad dressing. berries. spices. low-carb ketchup. mustard. peaches. low-carb marinara sauce. red. green leafy vegetables.Kefir – yogurt like . watercrest Fruits (2 servings a day) . tomatoes.Cottage cheese – ½ cup = 1 serving Fats . garlic.apples. oranges.Flaxseed oil Condiments . herbs. parsley.Olive oil . scallions. plain. spinach.artichoke. fat-free cheese (parmesan).Yakult – small 50-calorie bottle . low-fat (6 –oz container) .Salsa. bell peppers (green. kale. celery.Yogurt – sugar-free fruit flavored. salt. lettuce. pepper. mushrooms. red grapes Probiotic foods (2 servings per day) . green beans. plums. artichoke hearts. eggplant. vinegar. low-sodium broth. asparagus. - .
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