Weeks 1-2:
- Breakfast - Protein Shake with 8oz water, 1tsp flaxseed oil, 6 frozen strawberries, 1 scoop whey protein, and blend first three ingredients, add whey, and blend again.
- Snack
- Option 1 - 20 raw natural almonds
- Option 2 - 1oz dry roasted soybeans or cashews
- Option 3 - 2 plain rice cakes, each with 1 slice tomato 1 slice avocado
- Lunch
- Option 1 - Grilled turkey or chicken sandwich with 4-6oz of meat, mustard, dark green lettuce, and whole grain bread
- Option 2 - 6" turkey breast sub on whole wheat with double meat (4-6oz)
- Option 3 - 4oz serving vegetable, beef vegetable, or chicken vegetable soup with small whole grain roll or one slice whole grain bread
- Side options - 1oz bag of baked potato chips (about 15 chips) or 1 banana
- Snack
- Option 1 - 6oz nonfat, no-sugar-added yogurt
- Option 2 - 1oz dry roasted soybeans or raw cashews
- Option 3 - 2 plain rice cakes with 1 slice tomato and 1 slice avocado
- Dinner
- Option 1 - 6-8oz boneless, skinless chicken breast or turkey breast cooked without added fat or salt, 1tbsp nonfat sauce (if desired), 2cups of one or a combination of asparagus, shredded raw spinach, kale, broccoli, green cabbage
- Option 2 - 6-8oz white fish cooked without added fat or salt, 1tbsp nonfat sauce, 2 cups of one or a combination of asparagus, shredded raw spinach, kale, broccoli, green cabbage
- Snack
- Option 1 - 1 all-natural no-sugar-added frozen fruit bar
- Option 2 - 1/2 apple, 1/2 pear, 1 peach, 1 clementine, or 1 mango
- Drink only zero-calorie beverages during these two weeks
- Saturday Dinner: Refuel Meal (will be described in detail at a later date)
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