Week 3
You are halfway there! 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
11:15 AM
200 Calories or Less, 1G Sugar
Raw Broccoli
2:00 PM
2 Cups Raw Broccoli
Celery With Peanut Butter
5:00 PM
4 Pieces of Celery, 1 Tablespoon Peanut Butter
2 Veggies & Protein
6:00 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
100 Calorie Snack
7:30 PM
100 Calorie Snack
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
Baby Carrots & 150 Calorie Snack
2:00 PM
10 Baby Carrots & 150 Calorie Snack
Veggie Pasta
5:00 PM
2 Veggies, 1 Cup of Whole Grain Pasta, Marinara Sauce
100 Calorie Snack
8:00 PM
100 Calorie or Less Snack
Protein Shake
8:15 AM
1 Scoop Protein, 1/2 Cup Almond Milk
150 Calorie Snack
12:30 PM
150 Calorie or Less Snack
100 Calorie Snack
2:30 PM
100 Calorie or Less Snack
150 Calorie Snack
4:00 PM
150 Calorie or Less Snack
Large Salad
5:00 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
150 Calorie Snack
8:00 PM
150 Calorie or Less Snack
Cereal
8:00 AM
1 Cup of Cereal, 1/2 Cup of Almond Milk, 1 Banana
Protein Bar
10:15 AM
200 Calories or Less, 1G Sugar
Grapes & Peanuts
12:15 PM
20 Grapes, 15 Peanuts
Protein Bar
2:15 PM
200 Calories or Less, 1G Sugar
2 Veggies & Protein
6:15 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
100 Calorie Snack
8:30 PM
100 Calorie or Less Snack
Protein Shake
8:00 AM
1 Scoop Protein, 1/2 Cup Almond Milk
Protein Bar
10:30 AM
200 Calories or Less, 1G Sugar
Chips & Salsa
12:15 PM
1/2 Cup Salsa, 10 Tortilla Chips
Protein Bar
3:30 PM
200 Calories or Less, 1G Sugar
2 Veggies & Protein
5:30 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
100 Calorie Snack
9:00 PM
100 Calorie or Less Snack
Oatmeal
8:00 AM
1 Cup of Oats, 1 Apple, 1/2 Cup of Almond Milk
150 Calorie Snack
10:30 AM
150 Calorie or Less Snack
100 Calorie Snack
12:00 PM
100 Calorie or Less Snack
150 Calorie Snack
2:30 PM
150 Calorie or Less Snack
2 Veggies & Protein
5:30 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
100 Calorie Snack
9:00 PM
100 Calorie or Less Snack
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
Crackers With Peanut Butter
1:00 PM
3 Crackers With Peanut Butter
Protein Bar
3:30 PM
200 Calories or Less, 1G Sugar
2 Veggies & Protein
6:30 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
Blueberries
8:30 PM
1 Cup of Blueberries