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Posted by: Georgi 

Knowing which diet to follow in a day is always confusing. The following menu ensures:
- Protein with every meal
- 2 servings of fruits or vegetables
- Fiber-rich Carbs
Unsweetened beverages, such as iced tea, coffee and diet drinks. Consume 1,600 calories per day. Increase the quantities of fruits, vegetables and whole grains and add some healthy fat to t maintain weight loss.

Monday

Breakfast – Slice 1 small banana. Add 1 cup of cooked oatmeal with 2 Tbsp. walnuts
and 1 Tbsp. honey. Drink a glass of milk (1% reduced- fat) and snack on 1 orange.

Lunch – Make a sandwich with 3 oz. Of lean deli ham, 1 oz., light Swiss cheese, lettuce, sliced tomato, 2 slices of rye bread. Apply a little mayonnaise (low fat) and some grain mustard. Eat an apple.

Supper – Eat 6 oz. of skinless chicken, herb-roasted, 1 small baked skinless sweet potato to which a tsp. of butter is added. Add ½ cup steamed green beans drizzled with ½ tsp olive oil. Eat ½ cup cubed fresh pineapple.

Snack on a small apple mid-noon

Tuesday

Breakfast – 1 cup of bran flakes, 2 Tbsp. each of sliced almonds and dried Bing cherries.
Drink a cup of milk (1% reduced-fat) and eat ½ a pink grapefruit.

Lunch – Insert 4 oz. of lean deli roast beef in a whole-grain baguette, tomato slices, over which 2 tsp. of mayonnaise (low fat) is spread. Finish off with a Bartlett pear.

Supper – Eat16 oz. Portion of pork tenderloin, pan-fried, ½ cup of wild-brown rice, 1 tbsp. of chopped walnuts. This can be accompanied with 1cup steamed dill/butter carrots. Finish with some sliced strawberries.

Snack on 1 cup of sliced kiwi fruit with ½ cup of low-fat vanilla yoghurt.

Wednesday

Breakfast – Smear 2 Tbsp. smooth peanut butter on 2 slices of whole-grain toast. Drink a cup of 1% milk (reduced fat) or eat 2 slices of 1 ½ oz. cheddar cheese (reduced fat). Top with 1 cup fresh slices of peaches.

Lunch – Make a Turkey Roll-Up by adding 3 oz. thinly sliced breast of lean turkey, 1 cup shredded spinach, 2 thin slices of avocado and 1 oz. Havarti cheese into a tortilla (whole wheat.) Toss with dill and 2 tsp. Mayonnaise (low-fat.) Serve with 1 cup sliced cucumbers, to which a dressing of 6 oz. tomato juice and some red vinegar is added. Garnish with a wedge of watermelon.

Supper – Cut whole-wheat pita bread into triangles and smear 2 Tbs. roasted garlic hummus. Eat a 6 oz. portion of skinless grilled chicken breast with few carrot sticks. Drizzle 1 tsp. Olive oil onto steamed broccoli and sprinkle grated parmesan cheese. Finish with a baked cinnamon-apple.

Snack on a handful of grapes mid-noon.

Thursday

Breakfast – Scramble 2 eggs and roll them in a corn tortilla. Eat with ½ cup of fresh tomato salsa and ½ cup fruit salad.

Lunch – Drink 1 cup of lentil soup. Eat 2 slices of baked tofu – teriyaki style (bought from a supermarket) Eat 1 cup of baby carrots carrot sticks. Eat 2 fresh apricots.

Supper – Mix 1 tsp honey with some chilli garlic sauce. Brush on to a 6 oz. fillet of salmon. Roast for 8 to 10 minutes at 400 degrees. Steam zucchini and mix it with 1 cup halved cherry tomatoes, 1 tsp. of oil, garlic and chopped basil. This can be accompanied with 1 cup of whole grain couscous tossed with 1 tsp of garlic-flavored olive oil. Finish with a tangerine.

Snack on ¼ cup of mixed nuts which are salted at mid-noon.

Friday

Breakfast – Enjoy a Strawberry-Almond Smoothie by blending 1 cup of vanilla yoghurt (low fat) ¼ cup soy milk, 1 cup frozen strawberries, 1tsp honey and a Tbsp of almonds. 2 rye crackers (crisp bread style) eaten with 1 oz. Cheddar cheese cubes (reduced-fat.)

Lunch – Prepare 4 oz. of steamed peeled shrimp and add 2 Tbsp of cocktail sauce. Accompany with a cup of three-bean salad. Enjoy a fruit salad made with mango, pineapple and papaya.

Supper – Eat 6 oz. of Turkey Meatloaf with ½ cup of winter squash to which 1 tsp. Of butter and a little cinnamon is added. Drizzle 1 tsp of olive oil, red-wine vinegar over 1 cup of cooked spinach.

Snack on 1 cup of citrus sections mid-noon

Saturday

Breakfast – Eat a small blueberry bran muffin, topped with 1 cup of unsweetened applesauce and 1 cup of 1%-fat cottage cheese.

Lunch – Eat 4 oz. of grilled chicken breast with a spinach-mushroom salad, tossed in 1 tsp olive oil and 2 tsp Dijon mustard. Eat fresh tomato slices and lettuce, 2 oz. whole-grain baguette. Finish the meal with a cup of fresh strawberries/cantaloupe.

Supper
Mix 5 oz. of mixed greens with Olive oil, balsamic vinegar and enjoy a baked/broiled swordfish, with 1.2 cup of potatoes, mashed with 1% milk, 1 tsp butter/ garlic. Eat 1 cup of roasted asparagus tossed in a tsp of olive oil/lemon juice.

Snack on 1 cup fresh slices of mango

Sunday

Breakfast – 2 scrambled eggs or omelette, one wholegrain English muffin, 1 tsp blackberry jam. Finish with 1 cup of seasonal fresh fruit.

Lunch – Take ¾ cup of split-pea soup. 2 slice whole-wheat bread. Make a sandwich with 3 oz. ham and 1 oz. cheese, little Dijon mustard. Eat 1cup of green grapes.

Supper
Mix a Tbsp of fresh/ bottled pesto with a cup of whole-grain cooked penne and add 1/3 cup of cannellini-cooked beans; 2 Tbsp roasted bell peppers, (chopped) steamed zucchini, tsp olive oil and crushed red-pepper flakes. Eat ½ cup each of slice kiwi and orange.

Snack on 3 rounds Melba toast and 1 Tbsp almond butter.

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