This plan is very simple
1. Breakfast
You need to start your day in the right way, with a high protein, high fiber meal along with a piece of fruit for some healthy simple carbohydrates.
Eat 1 scrambled eggs with 1 peace of brad along with an apple on the side.
You get protein, fiber, and no processed sugars (only natural sugars from the apple).
2. Lunch
Put a bed of lettuce on the plate and then add in a protein source such as 1/2 can of black beans, 1 chicken breast, 1 can of water packed tuna, or 1/4 pound lean hamburger.
Salads are pointless without protein mixed into them. The protein creates a meal out of this. Just make sure you don’t blow it with the typical salad dressings. Use only lemon juice, virgin olive oil, or organic apple cider vinegar as a dressing. Ok fine, I’ll let you cheat a little and add 1 tablespoon of barbeque sauce if you need to.
Also, throw in a fruit here as well. My top choice will always be apples!
3. Dinner
For dinner, you’ll need to eat some sort of lean meat with vegetables (other than potatoes). I suggest you get a 1 pound frozen bag mix of broccoli and cauliflower and steam 1/2 the bag.
This is a free diet and it is kinda basic, but following it will put you on your way to lose 10 pounds in 2 weeks.
And as another bonus a few sample of diets:
1. BREAKFAST: (within about one hour of waking)
3 weetabix – with half pint of semi-skim milk
1 glass fresh orange juice
Tea or Coffee –no sugar and skim milk only
NB no sugar sprinkled on cereal
SNACK:
Tuna-salad sandwich (half tin tuna- water packed)
- with brown bread – 2 slices & no butter or
margarine & only one level teaspoon of half-fat
mayonnaise.
1 Banana
LUNCH:
Rice and Peas (boiled rice)
Tea or Coffee (no sugar and skim milk)
NB using flavoured rice so its not so bland
SNACK:
Vegetable Puree ( homemade, includes preferred vegetables )
Diet pop/soda or cordial (no added sugar brand)
SUPPER:
150 grams grilled chicken breast
1 large baked potato
large helping of mixed vegetables
SNACK:
Whole fruit (apple, orange or pear)
Non-fat yoghurt
TOTAL CALORIES FOR DAY = 1825 approx.
TOTAL FAT FOR DAY = 22 grams approx.
another bonus
BREAKFAST:
3 shredded wheat – with half pint of semi-skim milk
Fruit juice
Tea or Coffee –no sugar and skim milk only
NB no table sugar sprinkled on cereal
SNACK:
Marmite sandwich – 2 slices white bread
- buttered 1 slice only and spread thinly
Tea or Coffee (no sugar, skim milk)
LUNCH:
1 Large baked potato
-with beans (small portion)
Half tin tuna
Diet cola ( 1 can )
SNACK:
1 Banana
Non-fat yoghurt
SUPPER:
Egg and cheese omelette (1 egg, 50 grams half-fat
cheese)
Boiled rice (large portion)
Vegetables (any)
Coleslaw (small portion)
Water
SNACK:
1 large orange
Non-fat yoghurt
TOTAL CALORIES FOR DAY = 1840 approx.
TOTAL FAT FOR DAY = 30 grams approx.
another bonus
3. BREAKFAST:
1 bowl muesli – with half pint of semi-skim milk
1 glass fruit juice
Tea or Coffee –no sugar and skim milk only
NB no sugar sprinkled on cereal
SNACK:
Beans on toast (half tin beans, 2 slices brown, no
butter)
Tea or Coffee – no sugar and skim milk only
NB no sauces on beans – brown or red
LUNCH:
Large bowl pasta (with small portion low-fat cheese
sauce)
- mixed with ham (approximately 60 grams)
Mixed vegetables
1 glass of cordial (no sugar brand)
SNACK:
1 packet of low-fat crisps
SUPPER:
150 grams fresh fish (cod fillets)
Boiled rice (large portion)
Tea or Coffee ( no sugar, skim milk)
TOTAL CALORIES FOR DAY = 2178 approx.
TOTAL FAT FOR DAY = 37.5 grams approx
http://edietnutrition.com/
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