Week 2
The second week is the hardest week, as your meal count diminishes. Expect to lose between 3 and 5 pounds this week.
- Always drink 8 - 10 ounces of Green Tea per day.
- For men, add 2 hardboiled eggs per day.
Oatmeal
8:00 AM
1 Cup of Oats, 1 Apple, 1/2 Cup of Almond Milk
Protein Bar
12:00 PM
200 Calories or Less, 1G Sugar
Protein Shake
2:00 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Large Salad
6:30 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
Plain Granola
8:30 PM
3 Tablespoons of Plain Granola
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
Protein Shake
2:00 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Rice, Beans, Veggies
6:00 PM
1 Cup of Brown Rice, 1 Cup of Beans, 1 Veggie
Cucumber
9:00 PM
1 Medium Cucumber
Cereal
8:00 AM
1 Cup of Cereal, 1/2 Cup of Almond Milk, 1 Banana
Protein Bar
10:30 AM
200 Calories or Less, 1G Sugar
Large Salad
12:30 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
Stir Fry
5:00 PM
1 Cup of Brown Rice, 1 Red Pepper, Broccoli, Snap Peas, Onion
Raspberries
8:30 PM
1 Cup of Raspberries, Dash of Honey & Cinnamon
Protein Shake
8:00 AM
1 Scoop Protein, 1/2 Cup Almond Milk
Medium Salad & Tofurkey Sandwich
12:00 PM
2 Cups of Lettuce, 1 Tablespoon of Fat Free Dressing, 2 Slices of Wheat Bread, 4 Slices of Tofurkey
Soup, Rice, Veggie
5:15 PM
1 Cup of Soup (120 Calories or Less), 1/2 Cup Brown Rice, 1 Veggie
Blueberries
8:00 PM
1/2 Cup of Blueberries
Protein Shake
8:00 AM
1 Scoop Protein, 1/2 Cup Almond Milk
Protein Bar
10:30 AM
200 Calories or Less, 1G Sugar
Soup
12:15 PM
1 Cup of Soup (120 Calories or Less)
Soup
4:30 PM
1 Cup of Soup (120 Calories or Less)
Toast
8:00 PM
1 Slice of Wheat Toast
Protein Shake
8:00 AM
1 Scoop Protein, 1/2 Cup Almond Milk
Protein Bar
10:30 AM
200 Calories or Less, 1G Sugar
Small Salad
12:30 PM
2 Cups Lettuce, 1 Tablespoon Fat Free Dressing
2 Veggies & Protein
5:30 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
Baby Carrots
8:30 PM
10 Baby Carrots
Protein Shake
8:00 AM
1 Scoop Protein, 1/2 Cup Almond Milk
Protein Bar
11:00 AM
200 Calories or Less, 1G Sugar
Tofurkey Sandwich
1:00 PM
2 Slices of Wheat Bread, 4 Slices of Tofurkey
Veggie Pasta
5:45 PM
1 Veggie, 1 Cup of Whole Grain Pasta, Marinara Sauce
Low Fat Cheese & Apple
8:30 PM
1 Apple, 1 Wedge of Cowbell Cheese