Week 4
This is it! Only 7 more days! Expect to lose between 1 and 2 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
Medium Salad
12:00 PM
2 Cups Lettuce, 1 Tablespoon Fat Free Dressing
Protein Bar
2:00 PM
200 Calories or Less, 1G Sugar
Soup & Veggie
5:15 PM
1 Cup of Soup (120 Calories or Less), 1 Veggie
3 Veggies & Rice
8:00 PM
3 Veggies, 1 Cup of Rice
Smoothie
8:00 AM
1 Banana, 5 Strawberries, 1/2 Cup of Blueberries, 1/2 Cup of Apple Juice
Tofurkey Sandwich
1:00 PM
2 Slices of Wheat Bread, 4 Slices of Tofurkey
Plain Granola
3:00 PM
1/2 Cup of Plain Granola
2 Veggies & Rice
5:30 PM
2 Veggies, 1/2 Cup of Rice
Large Salad
8:30 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
Cereal
8:00 AM
1 Cup of Cereal, 1/2 Cup of Almond Milk, 1 Banana
Medium Salad
11:00 AM
2 Cups Lettuce, 1 Tablespoon Fat Free Dressing
Protein Bar
1:00 PM
200 Calories or Less, 1G Sugar
Protein Shake
3:00 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Veggie Pasta
7:00 PM
2 Veggies, 1 Cup of Whole Grain Pasta, Marinara Sauce
Protein Shake
8:00 AM
1 Scoop Protein, 1/2 Cup Almond Milk
Small Salad
12:00 PM
1 Cups Lettuce, 1/2 Tablespoon Fat Free Dressing
2 Veggies & Rice
4:00 PM
2 Veggies, 1 Cup of Rice
Soup
8:00 PM
1 Cup of Soup (120 Calories or Less)
Cereal
8:00 AM
1 Cup of Cereal, 1/2 Cup of Almond Milk, 1 Banana
Protein Shake
11:00 AM
1 Scoop Protein, 1/2 Cup Almond Milk
Protein Bar
1:00 PM
200 Calories or Less, 1G Sugar
Large Salad
4:00 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing
2 Veggies & Protein
7:30 PM
2 Vegetables, 1 Protein (Tofu or Shrimp)
Oatmeal
8:00 AM
1 Cup of Oats, 1 Apple, 1/2 Cup of Almond Milk
1 Veggie & Soup
12:00 PM
1 Cup of Soup (120 Calories or Less), 1 Veggie
Celery With Peanut Butter
2:00 PM
4 Pieces of Celery, 1 Tablespoon Peanut Butter
Tofurkey Sandwich
4:30 PM
2 Slices of Wheat Bread, 4 Slices of Tofurkey
3 Veggies & Rice
7:30 PM
3 Veggies, 1 Cup of Rice
Oatmeal
8:00 AM
1 Cup of Oats, 1 Apple, 1/2 Cup of Almond Milk
Protein Shake
1:00 PM
1 Scoop Protein, 1/2 Cup Almond Milk
Apple
3:00 PM
1 Apple
1 Veggie & Protein
5:00 PM
1 Veggie, 1 Protein (Tofu or Shrimp)
Large Salad
8:00 PM
4 Cups Lettuce, 2 Tablespoons Fat Free Dressing