Here's Day One!
Breakfast:
1 multigrain waffle
1 cup low fat cottage cheese
1 cup fresh blueberries
1 slice low-fat turkey bacon
Snack:
3/4 cup fresh raspberries
1 scoop beachbody's whey protein powder
1 cup skim milk
Lunch:
3 oz. water packed tuna drained
1 tbsp. capers
1 cup shredded romaine lettuce
1 cup raw spinach
1/3 cup onion chopped
1 cooked egg white chopped
2 tsp. mustard
1 tbsp. olive oil
Snack:
3 stalks celery
1 tbsp. peanut butter
Dinner:
4 oz. skinless chicken breast, sliced
1/4 cup cooked brown rice
1 cup snow peas
1/2 cup onion chopped
2 tbsp. soy sauce
Stir fry chicken, add vegetables, cook until tender. Add soy sauce. Serve over brown rice.
Day Two:
Breakfast:
3 egg whites and one whole egg
1 cup broccoli
Snack
1/3 cup fresh raspberries
1 scoop beachbody's whey protein powder
1 cup skim milk
1 tbsp. flaxseeds (optional)
ice
blend together
Dinner:
5 oz. broiled salmon fillet
2 cups shredded romaine lettuce
1 cup chopped steamed asparagus
1 cup sliced cucumbers
1.5 Tbsp. Italian dressing
Day 3
Breakfast:
4 egg whites and 1 whole egg
1/2 tomato
Snack:
10 raw almonds
2 tbsp. dried cranberries (this is .125 cups)
Lunch:
4 oz. lean roast beef
1/4 cup sauerkraut
1 tbsp. mustard
1 slice rye bread
1 cup shredded romaine lettuce
1 tbsp. light italian dressing
1 dill pickle
Snack:
1/2 cup fresh strawberries
1 scoop beachbody's whey protein powder
6 oz. plain low-fat yogurt
1 tbsp. flaxseed (optional)
Dinner:
4 oz. broiled skinless chicken breast
2 tbsp. salsa
1 low-fat whole wheat tortilla
1/4 cup canned pinto or black beans (I used black)
1/4 cup cooked brown rice
The calories in this plan are too low to keep up for an extended amount of time. But should be fine for 10 days. It is just a kick start, not a long term plan.
Day 4:
Breakfast:
1 Cup Cottage Cheese (I used 1% milfat)
1/2 Cup Raspberries
Lunch:
3 1-oz. slices Turkey
1 Slice Whole Wheat Bread or Whole Wheat Tortilla (I used bread and not the lowfat kind, it is 128 calories per slice)
1 Tsp. Mustard
1 oz. Avocado
2 Slices Tomato
Snack:
1/2 Cup Raspberries
1 Scoop Beachbody's Whey Protein Powder
1 cup skim milk
1 Tbsp. Flaxseed (optional) (I always use the flaxseed)
Dinner:
3 Oz. Halibut
1 Cup Steamed Broccoli
2 Cups Shredded Lettuce
1/2 oz. vinegar
1 Tbsp. Olive Oil
Calories: 1,378 Carbs: 118 Fats: 42 Protein: 142
Day 5:
Breakfast:
5 egg whites--85
1 whole egg--75
3 thin slices deli turkey meat--66
Snack:
1 cup frozen Blueberries--79
1 scoop Beachbody's Whey Protein Powder--110
6 oz. Plain Low-Fat Yogurt--90
1 tbsp Flaxseed--59
Lunch:
3 oz. broiled, skinless Chicken Breast--94
2 slices Tomato--8
1 cup Alfalfa sprouts--10
1 cup shredde Lettuce--8
1.5 tbsp. fat-free ranch dressing--36
1 low-fat whole wheat pita--74
Snack:
1 tbsp. Peanut Butter--95
1 piece whole wheat or multi-grain Bread Toasted--128 (I used whole wheat.)
Dinner:
3 oz. lean Beefsteak or Flank Steak, broiled--131(I used Flank Steak.)
1 cup Brussels sprouts, steamed--56
1 cup shredded Lettuce--8
1 tbsp. Light Italian Dressing--26
Snack:
1 tbsp. peanut butter
1/2 banana
1 scoop beachbody's whey protein powder
1 cup skim milk
Dinner:
4 oz. raw, fresh tuna steak
1/4 cup water chestnuts chopped
1/2 oz. sesame seeds
2 tbsp. lime soy vinaigrette (1/2 cup rice vinegar, 1/2 cup low sodium soy sauce, 1/2 cup fresh lime juice, 4 tsp. dark sesame oil, 2 tsp. lemon zest, 2 tsp. fresh ginger, 4 cloves minced garlic)
1 oz. soybeans
1/4 cup papaya
2 cups arugula
CALORIES CARBS FAT PROTEIN
1,289 105 39 138
Day Seven:
Breakfast:
3 egg whites and one whole egg
1 small low-fat whole wheat or low-carb tortilla
1/2 cup canned pinto or black beans
2 tbsp. salsa
Snack:
1 cup fresh strawberries
1 scoop beachbody's whey protein powder
1 cup skim milk
1 tbsp. flaxseed (optional)
Lunch:
4 oz. broiled, skinless chicken breast
1/4 cup onion, chopped
1/2 cup cucumber
1/2 cup arugula
1 cup romaine lettuce, chopped
1 tbsp. italian dressing
Snack:
1/2 cup low-fat cottage cheese
1 sliced tomato
Dinner:
4 oz. lean boneless, broiled pork chop
1/2 apple
Day Eight:
Breakfast:
6 egg whites
1/2 oz. fat-free parmesan cheese
2 medium tomato
Snack:
20 almonds
Lunch:
4 oz. salmon
1/4 cup onion, chopped
1/2 cup arugula
1 cup shredded romaine lettuce
1 tbsp. italian dressing
Snack:
1/4 cup fresh strawberries
1 scoop beachbody's whey protein powder
1 cup skim milk
1 tbsp. flaxseed (optional)
Dinner:
4 oz. boneless skinless chicken breast, baked or broiled
1 cup frozen peas and carrots
Day Nine:
Breakfast:
1 cup low-fat cottage cheese
1/2 cup fresh raspberries
Snack:
1/2 cup mango
1 scoop Beachbody's whey protein powder
1/2 cup plain low-fat yogurt
1/2 cup water
1 tbsp. flaxseeds (optional)
Lunch:
2 oz. broiled skinless chicken breast, chopped
1/4 cup cooked long-grain brown rice
1/2 cup raw cauliflower
1/4 cup chickpeas
1/4 clove garlic
1 oz. tomato paste
3/4 cup low-sodium chicken broth
1/2 tbsp. curry
Simmer broth,then add curry powder, tomato paste, and vegetables. Cover with lid, adn cook until tender. Add chicken and heat through. Serve over brown rice.
Snack:
2 stalks celery
1 tbsp. peanut butter
Dinner:
3 oz. chicken breast, baked or broiled
1/2 cup onion
3 strips yellow pepper
1/4 cup pineapple
1/2 cup cherry tomatoes
1/2 oz. vinegar
1 tbsp. olive oil
Thread chicken, pineapples, and vegetables onto skewers, drizzle with vinegar and oil, and cook on grill.
Day Ten:
Breakfast:
5 egg whites and 1 whole egg
1 cup raw broccoli
1/2 oz. feta cheese
Snack:
3 stalks celery
1 tbsp. peanut butter
Lunch:
3 oz. cooked ground turkey (made into a burger)
2 slices tomato
1 slice onion
1 tsp. mustard
1 tbsp. ketchup
3 leaves romaine lettuce
1 cup alfalfa sprouts
Snack:
1 cup plain lowfat yogurt
1 kiwi, peeled and sliced
1 tbsp. flaxseeds (optional)
Dinner:
2 oz. broiled chicken
1/2 cup onion chopped
1/2 cup shredded low-fat swiss cheese
1/2 cup tomato sauce
1 small low fat whole wheat pita
Heat tomato sauce, add onion, cover pan and cook until tender. Place chicken in pita, pour sauce over, and top with cheese.
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のくわっさんです。
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