If you need some great sample meals, Im using Dr. Ians book SHRED....Below is a guideline for daily meals.....REMEMBER to eat every 3-4 hours! 1. Weigh yourself at the at the beginning of the 30 days 2. You must eat something every 3 to 4 hours even if youre NOT hungry. 3. Five out of 7 days you must do cardiovascular exercise. 4. Eat foods that are low in salt. 5. You must consume 1 cup of water before eating each meal 6. If youre a coffee drinker....only 1 cup each day - it should be no more than 50 calories 7. Do not eat your last meal within 90 mins of going to sleep 8. Beverages should be consumed as such: Unlimited water (at least 64 ounces - flavored water allowed that are less than 60 calories) NO regular soda (1 diet soda per day) 1 bottle of sports drink allowed twice a week 3 light beers per week 3 regular glasses of wine per week Meal 1: 1 piece of fruit Choose 1 of the following; 1 bowl of oatmeal, 2 egg whites with diced veggies, 1 small bowl of sugar free cereal with fat free/skim or 1% fat milk 1 container of low fat or fat free yogurt 1 cup of fresh juice Snack: 100 calories or less Meal 2: 1 piece of fruit Beverage from list above (may have juice non-concentrated or unsweetened tea) Choose 1 of the following: 1 smoothie 1 protein shake 1 bowl of soup (low in sodium less than 300 calories) Snack: 150 calories or less Meal 3: 1 small salad (no bacon bits or croutons - only 3 tablespoons of fat free dressing) Choose 1 of the following: 1 piece of chicken (4-6 ozs / no skin, no frying) 1 piece of turkey (4-6 ozs / no skin, no frying) 1 piece of fish (4-6 ozs / no skin, no frying) 1 slice of cheese if desired 1 serving of veggies Beverage Meal 4: 3 servings of veggies 1 cup of beans (no baked beans) Beverage Snack: 100 calories or less
Posted on: Tue, 22 Apr 2014 14:26:22 +0000
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