Slow but Steady Weight Loss Diet
Meal 1 (Early Breakfast)
One cup of liquid egg whites, one scoop of low carbs, low fat, protein powder, 8 oz of water in a blender (makes a great Smoothie) and 1 Grapefruit (sweetened with Splenda and cinnamon), or 8 strawberries or 1 cup oatmeal or two pieces of whole wheat toast with a thin spread of quality peanut butter (not Skippy or Peter Pan). (All good carbs) The protein is constant and you can choose your carbs.
Meal 2 (About 9:30 AM)
Protein shake (one scoop + 8 Oz of water)
Snack of your choice. Smart snack not junk food (Kellogg's Protein Meal Bars are the best)
Meal 3 (About 11:30 AM)
6 Oz Chicken (About Two Chicken Breasts) or 6 Oz of Fish (Salmon, Tilapia or Tuna)
2 Cups of Vegetables (string beans, broccoli, asparagus, or spinach
Meal 4 (About 2:00 PM)
6 oz Chicken Breast, or turkey breast or 6 Oz of fish and 1 sliced tomato
Meal 5 (About 4:00 PM)
Optional Protein Shake
Meal 6 (About 5:30 - 6 PM) Tuesday, Wednesday, Friday, Saturday, Sunday
6 Oz 93% Lean Beef, Chicken Breast, Turkey Breast or fish
2 Cups Vegetables (Green Leafy, spinach, asparagus, broccoli, or others)
Meal 6 (About 5:30 – 6 PM) Monday, Thursday. This meal is designed as a carb load or re-feed meal)
6 Oz 93% Lean Beef, Chicken Breast, Turkey Breast or fish
1.5 Cup Oatmeal or 1.5 Cups Cooked Brown Rice or
10 Oz Sweet Potato
4 Oz Banana
1 Cup green vegetables. 1Tbs. Butter.
You can prepare most of your meals the night before and place them in plastic containers in the refrigerator overnight. The next day, place what you need in a soft lunch bag with artificial ice packs.
Sugar and salt are your enemies. Look at labels and watch your content.
DRINK AT LEAST 8-10 GLASSES OF WATER EACH DAY TO AID IN DIGESTION AND TO PURGE TOXINS.
You should lose a pound or more a week with this diet.
Last thing:
Other than the Monday & Thursday carb load, don't eat any high carb or high fat food later in the evening as it stores as fat due to lack of activity.
And, you can adjust your meals to accommodate your workout schedule. It’s important to eat around 45 minutes before you train and then again, within an hour after your train. Don’t work on an empty gas tank and be sure to refill your gas tank quickly, to provide needed nutrients to replace what your gave up in the gym.