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ideas:
1100-1200 calories the first week, no snack in the morning
but a snack in the evening...
3 servings each daily - 1 cup fruit
1 cup veggies
1 3-4 oz protein ( poultry/fish)
1 cup dairy or 1/2 cup legumes
2 servings of healthy grains (slice of bread or 1/2 cooked
grains(pasta or cereal)
1st week example
- breakfast - 1 cup van yogurt, 1 cup berries, & splash of lime
1 slice toasted whole grain bread
- lunch - pear and swiss cheese toast... rye bread with
thin dijon mustart, .5 red pair sliced thin, 1
slice swiss cheese, 1 thinly sliced sweet onion.
- snack - .5 green grapes, .5 apple,fresh orange segments,
1 tbls fresh lemon
- dinner - chick w/ cilantro & lime
combine 2 tbs olive oil, 1 tbs honey, juice of lime,
and 1/2 cup chopped cilantro. Marinate 6 oz chick
breast in 1/2 mixture... toss remaining mix w/ mixed
greens. grill chic... served as chick salas w/ steamed
brocolli
2nd week 1300 cals a day with morning and evening snack
3rd week 1400 cals a day with
Diet Calendar Entry for 16 May 2010:
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515 kcal
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Fat: 3.79g | Prot: 23.18g | Carb: 46.62g.
Breakfast: Clover Honey, Coffee, cup of fruit ihop, spinach mushroom omelette ihop. more...
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