2500 Calorie Three Day Diet Rotation Day One Breakfast 1 medium BANANA 1 tbsp PEANUT BUTTER (NATURAL) 1.5 cup MILK, 1% 24 gram WHEY PROTEIN ISOLATE Snack 2/3 cup TURKEY BREAST, ROASTED 1 TOMATO TOMATO 2 tbsp AVOCADO, MASHED 2 slice WHOLE WHEAT BREAD 1 fruit ORANGE Lunch 1/2 medium RED PEPPER, SLICED 2 cup SPINACH LEAVES 4.5 oz TUNA, (CANNED IN WATER) 3 tbsp LIGHT MAYONNAISE 1 large WHOLE WHEAT PITA 2 fig FIG, DRIED Snack 1 medium APPLE 2 oz CHEESE, LOWFAT 5 almond ALMONDS Dinner 1.5 cup STEAMED BROCCOLI 3 tbsp LIGHT SALAD DRESSING 1 tbsp SUNFLOWER SEEDS 3.5 oz CHICKEN BREAST, ROASTED 2/3 cup BROWN RICE, COOKED Snack 1 cup MILK, 1% 4 almond ALMONDS Day Two Breakfast 1 cup BLUEBERRIES 1 cup MILK, SKIM 2 tbsp SUNFLOWER SEEDS 3/4 cup OATMEAL, DRY Snack 10 cherry TOMATO 10 medium BABY CARROTS 3/4 cup CHICKEN BREAST, ROASTED 4 tbsp HUMMUS Lunch 2 cup SPINACH LEAVES 2 whole TOMATO 6 oz CANNED SALMON 2 tbsp LIGHT MAYONNAISE 1 large WHOLE WHEAT PITA Snack 1 large ORANGE 10 almond ALMONDS Dinner 1 cup ASPARAGUS, BOILED 1 cup SWEET POTATO 2 tbsp SOUR CREAM, NONFAT 6 oz BEEF, EYE OF ROUND, BROILED Snack 1 cup STRAWBERRIES 1 cup YOGURT, LOWFAT Day Three Breakfast OLIVE OIL 3 large EGG, SCRAMBLED 2 large EGG WHITES, SCRAMBLED 1/2 medium RED PEPPER 1/2 cup MUSHROOMS 1 cup OATMEAL (DRY) Snack 3 oz CHICKEN BREAST, ROASTED 10 cherry TOMATO 1/3 cup MOZZARELLA, DICED 2 tsp WALNUT OIL Lunch 1.5 can TUNA, (CANNED IN WATER) 2 tbsp LIGHT MAYONNAISE 2 stalk GREEN ONION, CHOPPED 4 medium-stalk CELERY, CHOPPED 2 cup SPINACH LEAVES Snack 10 almond ALMONDS 1 fruit ORANGE Dinner 1 tsp OLIVE OIL 1 cup ZUCCHINI, CHOPPED 3.5 oz EXTRA LEAN GROUN BEEF, BROILED 2/3 cup KIDNEY BEANS 1/2 cup TOMATO SAUCE (SALT FREE) Snack 5 medium STRAWBERRIES 45 gram WHEY PROTEIN ISOLATE 1.5 cup MILK, 1% Day Four - Cheat Day Day Five - Repeat Day One Day Six - Repeat Day Two Day Seven - Repeat Day Three
Posted on: Fri, 04 Oct 2013 08:03:47 +0000