DIET FOR A LOT TO LOSE CLASS
BREAKFAST
2 EGGS COOKED 180 CALORIES*
2 SLICES WHOLE WHEAT TOAST 100 CALORIES **
2 SLICES TURKEY BACON 35 CALORIES
TOTAL CALORIES : 315
*COOK EITHER SCRAMBLED (WITHS SKIM MILK) OR FRIED
WITH LOW FAT COOKING SPRAY
**ADD SPRAY BUTTER (NO MORE THAN 10 SPRAYS)
LUNCH
2 SLICES WHOLE WHEAT BREAD 100 CALORIES
4 SLICES TURKEY LUNCH MEAT 89 CALORIES
1 SLICE AMERICAN CHEESE 50 CALORIES
MUSTARD (SPICY OR REGULAR)
5 BABY CARROTS 25 CALORIES
1 APPLE 65 CALORIES
TOTAL CALORIES: 329
DINNER
1 CHICKEN BREAST 200 CALORIES
1 PACKAGE FROZEN MIXED VEGGIES 165 CALORIES *
1 BAKED POTATO 212 CALORIES **
TOTAL CALORIES: 577
*ADD SPRAY BUTTER AND GARLIC WITH A SQUEEZE OF
LEMON JUICE
FOR VARIETY, SEE DINNER CHANGE OUT OPTIONS
SNACK
2 TBSP PEANUT BUTTER 190 CALORIES
6 WHOLE WHEAT CRACKERS 72 CALORIES
1 CELERY STALK 20 CALORIES
TOTAL CALORIES: 282
TOTAL DAILY CALORIE INTAKE: 1503
YOU CAN ADD AS MANY RAW VEGGIES TO THIS DIET AS YOU NEED
DRINK AT LEAST 64 OZ WATER DAILY
STICK TO YOUR WORKOUT ROUTINES AS PREVIOUSLY DISCUSSED IN CLASS
DINNER CHANGE OUT OPTIONS:
LEAN PORK CHOPS 164 CALORIES
SALMON FILET 367 CALORIES
TURKEY BURGER
(WITH LOW FAT BUN) 270 CALORIES
(ADD MUSTARD PICKLES
LETTUCE, TOMATOES, AND
A SMALL AMT KETCHUP)
TO CHANGE OUT THE VEGGIES IN THE DINNERS YOU CAN ADD A TOSSED SALAD WITH LOW FAT DRESSING, (NO CROUTONS, OR BACON BITS) YOU CAN ADD A SMALL AMOUNT OF SKIM SHREDDED CHEESE.
SNACK OPTION SUBSTITUTE PART SKIM MILK CHEESE STICKS FOR THE PEANUT BUTTER
OR LOW FAT YOGURT FOR THE PEANUT BUTTER.
LET’S ALL STICK TO THIS DIET (EASY TO FOLLOW) AND SEE WHAT OUR UPCOMING PROGRESS WILL BE!!!
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