Learn to Lose Weight and Keep It Off for Life
Daily I am asked the same question, in one way or another, “Which is more important diet or working out if my goal is to lose weight?” My response is the same: They are equally important. One can not be fully effective if the other is ignored. So as I present this diet to you, please keep in mind that this is only part of the equation. You must exercise, regularly. And by that I would like to advise you further to engage in regular cardiovascular activity as that works your heart and lungs, and burns more calories while exercising. Weight bearing exercise, such as a workout on the selectorized machines, increase lean muscle mass and gives you the metabolism boost most of us are seeking. Today I read a study fromTufts University
Daily I am asked the same question, in one way or another, “Which is more important diet or working out if my goal is to lose weight?” My response is the same: They are equally important. One can not be fully effective if the other is ignored. So as I present this diet to you, please keep in mind that this is only part of the equation. You must exercise, regularly. And by that I would like to advise you further to engage in regular cardiovascular activity as that works your heart and lungs, and burns more calories while exercising. Weight bearing exercise, such as a workout on the selectorized machines, increase lean muscle mass and gives you the metabolism boost most of us are seeking. Today I read a study from
DAY 1
BREAKFAST
1 c cooked oatmeal (150)
¼ c blueberries (21)
1 small banana (105)
Calories 276
SNACK
7 to 10 almonds (60)
Fat Free Yogurt (110)
Calories 170
LUNCH
4 oz. chicken breast (grilled or baked) (100)
1 c broccoli (30)
½ c brown rice (117)
Calories 247
SNACK
1 medium apple (95)
1 low fat string cheese (60)
Calories 155
DINNER
4 oz. fish (salmon, tuna, halibut) (160)
1 c steamed veggies (30)
1/2 c steamed brown rice (117)
Calories 307
DAY 2
BREAKFAST
1 slice whole wheat toast (80)
1 tsp peanut butter (94)
1 small banana (90)
Calories 264
LUNCH
Chicken/Apple Salad
3 cups romaine lettuce shredded (24)
1 medium apple sliced (95)
3 ounces organic deli chicken breast (75)
Toss with 1 Tbsp olive oil (119) and 2 Tbsp balsamic vinegar (10)
Crumble 2 small whole wheat crackers over the top (36)
Calories 371
SNACK
Strawberry Delite
Top 1 frozen whole grain waffle (110) with ¼ cup semisweet or dark chocolate chips (207) and place in toaster oven for 2 minutes.
Top with 1 cup fresh or frozen, unsweetened strawberries (52).
Calories 359
DINNER
Guacamole Dip
Toast 1 whole wheat pita (140) and cut into bite size pieces.
Dip into mixture of ¼ cup chopped Hass Avocado (96), 1 tsp agave nectar (20), 2 small tomatoes, chopped (24), ¼ cup finely chopped red bell pepper (23)
Calories 303
DAY 3
BREAKFAST
1 cup Kashi 7 Whole Grain Puffs (75)
1 cup fat free milk (80)
1 small banana, sliced (90)
Top with 1 Tbsp of pumpkin seeds (74)
Calories 319
LUNCH
Chicken Sandwich
Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96),
Fill 3 ounces organic deli chicken breast (75)
½ cup shredded romaine lettuce (4)
1 tsp chopped fresh tarragon (0)
Calories 335
SNACK
Apples and Crackers
Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95)
Calories 303
DINNER
4 oz. grilled chicken (100)
1 c steamed veggies (30)
½ c steamed rice (117)
Calories 247
DAY 4
BREAKFAST
3 egg whites and 1 whole egg scrambled (103) with
1 cup broccoli (30)
1 slice whole wheat toast (80)
¼ cup sliced Hass Avocado (96)
Calories 312
LUNCH
Veggie Burger
Fill 1 whole wheat pita (140)
1 cooked veggie burger (100)
Dressed with 1 tsp Dijon
add ½ cup shredded romaine lettuce (4), ½ cup sliced bell pepper (23) and ¼ cup sliced Hass avocado (96)
Calories 368
SNACK
1 medium pear (75)
7 – 10 walnuts (75)
Calories 150
DINNER
Salmon Pita
Spread 1 whole wheat pita (140) with 2 tsp Dijon
Calories 397
DAY 5
BREAKFAST
Waffle With Apple and Walnuts
Toast 2 frozen whole grain waffles (200)
Top with a mix of 1 apple, chopped (95), 1 tsp agave nectar (20) and 2 tsp walnuts (82)
Calories 397
LUNCH
Salmon Asparagus Salad
Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (210), 1 c chopped and steamed asparagus (36), ¼ cup chopped Hass avocado (96), 1 Tbsp rice vinegar (0) and 1 tsp olive oil (40)
Calories 406
SNACK
½ c nonfat Cottage Cheese (70)
10 grape tomatoes (8)
Calories 78
DINNER
Pita
Calories 395
DAY 6
BREAKFAST
1 cup Kashi 7 Whole Grain Puffs (75)
1 cup fat free milk (80)
1 small banana, sliced (90)
Top with 1 Tbsp of pumpkin seeds (74)
Calories 319
LUNCH
Chicken Sandwich
Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96),
Fill 3 ounces organic deli chicken breast (75)
½ cup shredded romaine lettuce (4)
1 tsp chopped fresh tarragon (0)
Calories 335
SNACK
Apples and Crackers
Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95)
Calories 303
BREAKFAST FOR DINNER
Scrambled Eggs with Toast
Toast 1 slices of whole wheat bread (80) and top with ¼ cup sliced Hass Avocado (96) and 1 small tomato, sliced (12).
Scramble ½ cup egg whites (50) with cooking spray, season to taste
½ grapefruit (60)
Calories 298
DAY 7
BREAKFAST
½ small cantaloupe (100)
1 nonfat yogurt (110)
2 slices turkey bacon (70)
Calories 270
LUNCH
Avocado Salmon Salad
Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (90), 1 grapefruit, sectioned and sliced (120), ¼ cup chopped Hass avocado (6), 1 Tbsp rice vinegar (0) and 2 tsp olive oil (79)
Calories 409
SNACK
String Cheese and Fruit Cup
Have 1 low fat string cheese (60), 4 ounces pineapple tidbits canned in juice (60), 1 cup baby carrots (50), 3 small whole wheat crackers (54) and 2 Tbsp peanuts (110)
Calories 334
DINNER
4 oz. grilled chicken seasoned to taste (100)
1 cup steamed veggies (30)
½ c steamed brown rice (117)
