Sample menu for weight loss?
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I am 18, weigh 145 pounds, and I am 5 ft 4 in. I would like to lose 10-15 pounds, probly about 12 pounds in about 4 or 5 months. I walk for 20 minutes 7 days a week and do 30-50 mins of pilates 5 days a week. Does anyone know a good meal plan for bfast,lunch,dinner,and a snack or 2? thanks for your help!
breakfast:
1 cup special K cereal
1/2 cup fat free milk
1 fruit
mid morning snack:
low fat string cheese w/ a piece of fruit
Lunch
4oz. lean protein (grilled chicken/fish/extra lean hamburger/steak)
2 cups fresh veggies (salad mix) or 1 cup steamed veggies
you can marinate the protein
2tbsp dressing (low-fat or fat free)
afternoon snack:
handful of raw almonds
low fat crackers
1 fruit
Dinner:
4oz. lean protein
same amount of veggies as lunch
sugar free/fat free pudding w/ cool whip free on top
drink a ton of water and skip the soda even if it is sugar free…give yourself a free day once a week so you wont binge.
This is my diet:
meal 1: 1 cup weight watchers muesli with 1 scoop protein powder and skim milk
meal 2: Whorely’s Sculpt protein shake made with skim milk and 1/2 a cup of berries
meal 3: Sandwich on wholegrain bread with lettuce tomato sprouts carrot and tuna or salmon
meal 4: Protein shake as above with 1/2 a banana instead of berries
meal 5: steamed veg with grilled lean meat (fish 2 nights per week,beef 2 nights per week, chicken 2 nights per week and lamb once per week)
I also drink at least 2 litres of water every day with an additinal litre for every hour of exercise and 2 espresso coffees every day.
I am having great success and every now and again I do indulge.
to lose fat you need to do more cardio – 4-6 times a week for 45min (30-50min) and not that much pilates which is strength training – 2-3 days a week is enough.
my typical menu:
breakfast- toasted whole wheat pita pockets stuffed with grilled chicken, skim cheese, tomato, cucumber, pepper, spinach and coffee with milk
snack – 60cal yogurt with fruit and Kashi cereal
lunch – salad made out of all the veggies i have and some lean meat
snack – fruit salad with cottage cheese
dinner – steamed veggies (asparagus, broccoli, onion, pepper, yuca, snow peas etc) and fish
snack – chocolate soy milk