i've dedicated my entire blog to the spread of health, nutrition, and fitness. nutrition is my passion and i want to be able to help people make their lives healthier and happier. everything i post is in hopes of inspiriting and motivating people to get healthy and in shape! this is not a thinsbo blog, rather a fitsbo. i stress how important it is to eat healthy foods in good proportions and i am not a supporter of eating disorders, but i'd offer all the encouragement in the world to help cure one. feel free to ask as many questions you want, and i’ll be happy to spread my vast knowledge on nutrition and fitness/exercise science.
weight loss diet plan
® When you wake up in the morning, grab a glass of water with lemon (the lemon will jump start your metabolism for the day!
BREAKFAST:
Option #1:
4 egg whites (if scrambled eggs, use a ratio of 3 white : 1 whole egg)
egg white – 20-25 calories each; whole egg – 71 calories each
1 serving of fruit (I find oranges are best in the morning time)
1 orange – 86 calories
green tea (drink hot – no sugar, milk, cream, etc.) if you want extra flavor, add a teaspoon of honey.
Green tea w/o honey – 2 calories
TOTAL – approx. 159 calories
Option #2:
½ cup of oatmeal (may add raisins, brown sugar, berries, etc.)
½ cup plain oatmeal – 83 calories
1 banana (can even put banana in the oatmeal)
1 banana – 105 calories
green tea
green tea – 2 calories
TOTAL – approx. 190 calories
Option #3
1 cup of whole grain cereal (Raisin Bran, Special K, Kashi brand)
cereal – calories depends on brand
1 cup of skim or 1% milk with cereal
skim – 86 calories 1% - 102 calories
1 apple (kind of apple doesn’t matter – whatever you like best)
1 apple – 95 calories
green tea
green tea – 2 calories
TOTAL – approx. 349 calories
SNACK #1: (to be eaten 2 hours after breakfast)
1 Chobani Greek Yogurt (flavors vary)
1 yogurt – 110-160 calories depending on flavor
1 cup of blueberries
1 cup blueberries – 84 calories
TOTAL – approx. 194 – 244 calories
LUNCH:
Large salad – romaine lettuce, spinach leaves, or any dark leafy veggie, carrots, cherry tomatoes, cucumber slices, celery, broccoli, strawberries or raspberries, almonds, walnuts, or pecans, turkey rolls, and cheddar cheese.
***salad dressing is good to put on your salad because the fat in the dressing helps your body absorb the nutrients in the veggies***
salad – calories depend on salad
SNACK #2: 2 hours after lunch
Trail mix – ½ cup almonds
almonds - 87 calories
½ cup walnuts
walnuts – 93 calories
½ cup raisins
raisins – 42 calories
TOTAL - approx. 222 calories
DINNER:
Option #1
4 oz. salmon w/ lemon
salmon – 172 calories
2 cups broccoli
broccoli – 62 calories
TOTAL – approx. 234 calories
Option #2
1 grilled 4 oz. chicken breast
chicken – 124 calories
1 cup green beans (steamed)
green beans – 34 calories
TOTAL – approx. 158 calories
Option #3 – (SERVES 2 PEOPLE)
Crunchy Veggie Stir-fry
½ cup brown rice
rice – 109 calories
1 onion
onion – 64 calories
1 garlic clove
garlic clove – 5 calories
4 stalks bok choy
bok choy – 20 calories
2 bell peppers
peppers – 60 calories
1½ cups sliced mushrooms
TOTAL: approx. 258 calories for whole dish – 129 calories for 1 serving
Option #4
4 oz. London broil steak
steak – 168 calories
1 baby red potatoe
potatoe – 104 calories
1 cup asparagus
asparagus – 27 calories
TOTAL – approx. 299 calories
ADDITIONAL SNACK OPTIONS:
1 sq inch cheddar cheese
cheese – 113 calories
8 whole wheat crackers
crackers – varies among brand
TOTAL – TBD
Naturally dried fruits
Calories depend on fruit/brand
TOTAL – TBD
Light tuna canned in water, mix with guacamole, serve with whole wheat tortilla chips
Celery sticks, carrot sticks, raw broccoli, etc. eat with ranch dressing (not lite)
You get the picture J
