Instructions (for Men or Women)
This is a 30 day diet plan designed to help you adjust your weight in a short time. This is not a long term diet plan. Your goal is 1500 Calories per day. You have a 10 percent variance in either direction before you should be concerned. MAX 1650 and min 1350. Do not push 1600 everyday. Do not try to cut down to 1400 everyday either. You are aiming for 1500 calories.
No Bread/ Tortillas
No White potatoes
No fried foods
No candy, sweets, cookies
No ground beef
No full fat cheese
What you can eat!
Veggies (Carrots, Broccoli, Green Beans, Squash, Tomatoes, Onions, whatever you like)
Lean meat (bison, pork, chicken, beef tenderloin, venison, turkey)
Low Calorie Cereals
Low Fat Yogurt
Sample Daily Menu
Breakfast (240 Calories)
Breakfast Bowl (170 Calories)
Instant Grits (One Packet prepared and flavored with Butter Spray) 100 Calories
Chopped Bell pepper (1/8 cup ) 10 Calories
4 oz Egg substitute (equivalent 2 eggs) 60 Calories
Prepared grits then add pepper and eggs, microwave for 2 minutes, mix together.
½ Cup Activia Yogurt Light (70 calories)
Lunch (495 Calories)
7 oz Grilled Chicken Breast 280 calories
1 oz BBQ sauce 40 calories
1 oz Guacamoles 25 Calories
½ Cup Carrots Cooked 40 Calories
½ Cup Green Beans 40 Calories
Three Slices Tomatoes with ¼ cup fat free cottage cheese 65 Calories
Dinner (715 Calories)
8 oz Beef Tenderloin (500 calories)
1 medium to large baked sweet potato (170 Calories) use butter spray and cinnamon and splenda
½ cup Broccoli cooked tender add Butter Spray (45 Calories)
Total calories 1450
The most important thing to keep in mind is to find some low calorie but filling foods to eat with every meal. Sweet Potatoes are very filling and have about 170 calories. If you have trouble eating breakfast Use Slim Fast TYPE Ready to Drink Shakes. Wal- Mart, Target and Kroger have their own versions. I actually prefer the store brands.
You should try to have two or three types of veggies with a small amount of protein in each meal. A chicken breast with Broccoli, green beans and cooked carrots. Very filling.
Look for more sample menus to come in the near future.
How can you tell how much calories are in specific items? NutritionData.com is a great website.