Monday- 30 minute Cardio Day .com



Week OneFocusing on limiting CarbohydratesMonday- 30 minute Cardio DayCalories: 1,024 *Based on 100g (Just under half cup) serving size of “Free Foods”Breakfast-Breakfast Pizza8 oz. Glass of Skim Milk? Whole Wheat English muffinSpread ? AvocadoGrill Tomato SlicesBoiled or Poached Egg*Stack and serve with spices of your choice, I like paprika, cayenne and pepper.Snack-Glass of Lemon WaterApple slices1 tbsp. Peanut Butter*To Dip, Add a drop of lemon to apples to keep from browning and add subtle flavourLunch-Cheesy Vegetable BakeBlack Coffee or TeaCauliflower or mixed frozen vegetables? Cup Shredded Mozzarella cheese*Top with? Tsp. Chia Seeds1 Tsp. Bread Crumbs*Per small Casserole dish, bake at 350 Degrees for about 15 minutes (until vegetables are soft and cheese is melted)Snack-Glass of Lemon WaterDiced Tomatoes? Cup Low fat Cottage CheesePepperDinner- Fajita Salad? Chicken Breast StripsAny Colour PeppersOnionsRomaine Lettuce*Top with1 Dollop of Sour CreamTuesday- 30 minute Arm DayCalories: 1,209 *Based on 100g serving size of “Free Foods”Breakfast- FrittataBlack Coffee or Tea1 Egg Whole1 Egg WhiteSpinachOnionTomato*Bake in small ramekin. Add chopped up Deli Turkey for added protein. Opt to top with a small sprinkle of feta cheeseSnack-Glass of Lemon Water1 Cup YogurtLunch- Rice N’ Beans8 oz. Skim Glass of Milk? Cup Brown Rice? Cup Black Beans or Kidney BeansBroccoli*Cook rice and add cooked beans and broccoli, warm together. Can top with a small sprinkle of shredded cheeseSnack-Glass of Lemon Water10 AlmondsDinner- BBQ Plate1 Barbequed Chicken BreastBoiled or Roasted Green Beans*Do not add Barbeque Sauce, can add any desired spicesDessert-1 Small Scoop Vanilla Frozen YogurtWednesday- Rest DayCalories: 1,457 *Based on 100g serving size of “Free Foods”Breakfast- Quinoa Power BowlBlack Coffee or Tea1 Cup Yogurt? Cup QuinoaBlueberries1 Tbsp. Almond Flakes*Opt for low-fat Vanilla yogurt or use a small drizzle of honey for plain yogurt to make it even more deliciousSnack-Glass of Lemon WaterAppleLunch- Spinach Grilled CheeseGlass of Lemon WaterTwo slices of Whole Grain BreadCooked Spinach? cup chopped Artichoke? cup shredded Mozzarella Cheese1 tbsp. Low-fat Cream Cheese1 Slice Deli Turkey *Spread cream cheese on bread, add shredded cheese, assemble remaining ingredients and fry with 1 tsp. Canola oilSnack- Glass of Lemon WaterCarrots? Cup HummusDinner- Salmon Packet150g portion of Salmon? Thinly Sliced Sweet PotatoThinly Sliced Onion*Place a small amount of oil onto a sheet of tinfoil, layer sweet potato, onion than salmon on top. Fold into a sealed packet and bake approximately 25 minutes at 400 DegreesDessert-1 Small Scoop Vanilla Frozen YogurtThursday- 30 minute Leg DayCalories: 1,207 *Based on 100g serving size of “Free Foods”Breakfast- Cottage Cheese BowlBlack Coffee or Tea1 Cup Cottage Cheese1 BananaSprinkle of CinnamonSnack-Glass of Lemon WaterCeleryCarrots? Cup HummusLunch- Mini Pizza1 Glass of milk? Whole Grain English muffinChopped stewed tomato ? Cup Shredded Mozzarella CheeseBroccoli*Layer and ToastSnack-1 Glass of Lemon Water4 Pieces of Dark ChocolateDinner-Weight Loss Soup1 cup Tomato base or Vegetable brothMushroomsCabbageSliced CarrotsOnionGarlicSpinach1 tsp. Apple Cider Vinegar*Sauté Onion and garlic with 1 tsp. Canola oil and add broth, bring to boil, add the rest of the ingredients. Opt for additional; lentils, barley, quinoa or brown rice but use appropriate portion sizes of approximately 1 cup. Add spices like, cumin, chili powder, 1 small splash of soy sauceFriday- 30 minute Core DayCalories: 1,344 *Based on 100g serving size of “Free Foods”Breakfast- Fruit N’ Veg. SmoothieSpinach4 Strawberries? Orange? cup Pineapple chunksIce CubesWater*Blend and drink immediatelySnack- 1 Glass of Lemon Water5 Whole Wheat Crackers1 Laughing Cow Spreadable CheeseLunch- LeftoversLeftover Soup Snack-1 Glass of Lemon Water? AvocadosTomato SlicesCucumber Slices1 tbsp. Apple Cider Vinegar*Add pepper to tasteDinner- Greek PitaAny colour pepper MushroomOnionTrim and cut Pork into 1 inch cubes (4 Cubes)1 tbsp. TzatzikiLettucePita*Grill kabob with Pork pieces, peppers, onion and mushroom. Season the kabobs before grilling with lemon juice, olive oil, oregano, garlic and pepper. Fill heated pita with lettuce add kabob and top with Tzatziki sauce.Dessert-1 Small Scoop Vanilla Frozen YogurtAlcohol- (Limit)3 oz. Red Wine = 85 Calories8 oz. Gin and Soda =73 Calories8 oz. Caesar Drink = 150 Calories Grocery ListProduceStrawberriesOrangeMushroomsCabbageCarrotsOnionGarlicCucumberAvocado4 TomatoesApples (or other fruit)PeppersOnionLettuceCarrotsSweet Potato2 Banana’sCeleryBakeryWhole Grain CrackersWhole Grain English MuffinsWhole Grain BreadDairyLaughing Cow Cheese Dozen EggsSkim MilkMozzarella CheeseCottage CheeseSour CreamYogurtLow-fat Cream CheeseDeliHummus50g TurkeyMeat, Poultry & Seafood2 Chicken BreastSalmonFrozenBag PineappleCauliflowerSpinachBroccoliVanilla Frozen YogurtBlueberriesGeneral GroceriesCan Black Beans Can Green BeansCan ArtichokeApple Cider VinegarTomato Soup base or Vegetable brothPeanut ButterChia SeedsBreadcrumbsBrown RiceAlmondsQuinoa or CouscousHoneyCinnamonDark Chocolate ................
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