Week 1
The first week is hard because its a big change to "how" you eat. Expect to lose between 2 and 4 pounds this week.
- Always drink 8 - 10 ounces of Green Tea per day.
- For men, add 2 hardboiled eggs per day.
Oatmeal
9:00 AM
1 Cup of Oats, 1 Apple, 1/2 Cup of Almond Milk
Protein Bar
11:30 AM
200 Calories or Less, 1G Sugar
Blueberries
1:00 PM
1 Cup of Blueberries
Protein Shake
2:00 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Large Salad
5:00 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
2 Veggies & Protein
7:30 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
Cereal
8:00 AM
1 Cup of Cereal, 1/2 Cup of Almond Milk, 1 Banana
Protein Bar
11:00 AM
200 Calories or Less, 1G Sugar
Baby Carrots
12:00 PM
10 Baby Carrots
Protein Shake
1:00 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Large Salad
5:00 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
Veggie Pasta
8:00 PM
2 Veggies, 1 Cup of Whole Grain Pasta, Marinara Sauce
Cereal
8:00 AM
1 Cup of Cereal, 1/2 Cup of Almond Milk, 1 Banana
Protein Bar
11:00 AM
200 Calories or Less, 1G Sugar
Baby Carrots
12:30 PM
10 Baby Carrots
Protein Shake
1:30 PM
1 Scoop Protein, 1/2 Cup Almond Milk
2 Veggies & Protein
5:30 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
Soup
7:30 PM
1 Cup of Soup (120 Calories or Less)
Smoothie
8:00 AM
1 Banana, 5 Strawberries, 1/2 Cup of Blueberries, 1/2 Cup of Apple Juice
Protein Bar
11:00 AM
200 Calories or Less, 1G Sugar
Cereal Snack
12:00 PM
1/2 Cup of Dry Cereal
Protein Shake
1:00 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Smoothie
5:00 PM
1 Banana, 5 Strawberries, 1/2 Cup of Blueberries, 1/2 Cup of Apple Juice
Soup
8:00 PM
1 Cup of Soup (120 Calories or Less)
Oatmeal
8:00 AM
1 Cup of Oats, 1 Apple, 1/2 Cup of Almond Milk
Protein Bar
11:00 AM
200 Calories or Less, 1G Sugar
Blueberries
12:30 PM
1 Cup of Blueberries
Soup
1:30 PM
1 Cup of Soup (120 Calories or Less)
Large Salad
5:30 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
2 Veggies & Protein
7:45 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
Cereal
8:00 AM
1 Cup of Cereal, 1/2 Cup of Almond Milk, 1 Banana
Protein Bar
11:00 AM
200 Calories or Less, 1G Sugar
Peaches
12:15 PM
2 Small Peaches
Protein Shake
1:30 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Veggie Pasta
6:00 PM
2 Veggies, 1 Cup of Whole Grain Pasta, Marinara Sauce
Small Salad & Soup
8:00 PM
2 Cups of Salad, 1 Tablespoon Fat Free Dressing, 1 Soup
Oatmeal
8:00 AM
1 Cup of Oats, 1 Apple, 1/2 Cup of Almond Milk
Protein Bar
11:00 AM
200 Calories or Less, 1G Sugar
100 Calorie Snack
1:00 PM
100 Calories or Less
Protein Shake
2:00 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Large Salad
5:30 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
2 Veggies & Protein
7:45 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)