Is there any diet plans i need one?
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You may want to focus on your health more so than your weight. You need to know that sugar, junk food, and fast food are not your friends when it come to being fit (You know being fit means you will be at your ideal weight). You may want to consider eating more natural fruits in vegetables in your daily diet and remove or reduce wheat, dairy, and sugar. Eat fresh food not processed food (food in boxes, restaurants, etc.) is always better. Drink water, green or ginger tea 30 minutes before or after each meal. These things will get you on your way to being healthier which will translate into a smaller and more vibrant you. Look at http://stayinformed.info/kitchen.html... in the kitchen section on why you should stay away from wheat (gluten), MSG and other foods that causes obesity and hypertension.
When eating, take your time and chew your food 2 to 3 times longer than you’re accustom to. This will aid in digestion. Add fiber and organic choices to your diet. All the growth hormones, MSG, preservatives, gluten, and artificial flavoring may lead to weight gain.
Get exercise, walk or jog, go out dancing, play sports, or just do what you enjoy a lot and incorporate exercise. This will help you to day tomorrow and for the rest of your life.
Day 1 Menu
Breakfast: Honey-Glazed Apple Oatmeal
Prepare 1/2 cup instant oatmeal with 1 cup fat-free milk. Top with 1/2 small apple, diced or grated, and 1 teaspoon honey.
Lunch: Middle Eastern Turkey Sandwich
On 2 slices light whole-grain bread, spread 2 tablespoons hummus and top with 2 ounces sliced deli turkey breast and tomato slices. On the side: 3/4 cup grapes. Drink 1 cup fat-free milk. If you opt for water, you can add a treat: 6 ounces light or fat-free plain yogurt.
Dinner: Huevos Rancheros plus a Citrus Salad
Mix 2 cups mixed greens with 1 tangerine, peeled and sectioned, and 2 thin slices red onion. Dressing: 2 teaspoons balsamic vinegar, 1 teaspoon orange juice, and 1 teaspoon olive oil.
Snacks: 1/2 medium cantaloupe; 3/4 ounce reduced-fat Cheddar cheese with 3 reduced-fat Triscuit crackers
Day 2 Menu
Breakfast: Wild Berry-Nut Blast
Combine 3/4 low-fat cottage cheese with 1 cup berries (any variety) and 2 tablespoons chopped walnuts.
Lunch: Pear-Chicken Salad
Mix 4 cups mixed greens with 4 ounces boneless, skinless chicken breast, cooked; 1/2 pear, diced; and 1/4 cup sliced celery. Dressing: 1 tablespoon light or fat-free plain yogurt, 1 teaspoon honey mustard, 1 teaspoon light mayonnaise, and 1/8 teaspoon ground ginger. On the side: 1 stick part-skim mozzarella string cheese.
Dinner: Moroccan Sweet Potato Stew plus a Mandarin Orange Salad
Mix 3 cups mixed greens with 1/2 cup mandarin orange wedges, 1/4 cup red onion, and 5 tomato slices. Dressing: 1 tablespoon balsamic vinegar and 1 teaspoon olive oil.
Snacks: 1 pear; 1 Starbucks Grande Cappuccino with fat-free milk (no whipped cream)
Day 3 Menu
Breakfast: All-American Combo
2 poached eggs with 2 slices turkey bacon, plus 1 slice light whole-grain bread with 1 teaspoon light butter or margarine.
Lunch: Open-faced Smoked Salmon Sandwich plus 1 cup tomato soup and 6 ounces light or fat-free plain yogurt with 5 strawberries, thinly sliced.
Dinner: Grilled Steak with Cranberry Rice & Roasted Asparagus
In a nonstick skillet, grill 1 well-trimmed 5-ounce beef tenderloin steak (filet mignon). For one side dish, mix 3/4 cup cooked quick-cooking brown rice with 1 tablespoon dried cranberries. For another side dish, spray 10 asparagus spears with olive oil cooking spray and roast or grill until crisp-tender.
Snack: 1 mini bag low-fat popcorn (like Jolly Time Healthy Pop Mini Bag)
Dessert: Microwave Chocolate Fondue
Day 4 Menu
Breakfast: Banana-Berry Cereal
Mix 3/4 cup Kashi GoLean or Kashi Good Friends cereal with 1/2 banana, sliced; 1/2 cup blueberries; and 1 cup fat-free milk.
Lunch: Spicy Lentil Soup plus a Toasted Walnut Spinach Salad
Combine 1/2 can lentil soup with 1/2 cup canned diced tomatoes, 1 teaspoon lemon juice, 1/8 teaspoon hot pepper sauce, and 1/8 teaspoon ground cumin. Simmer until soup is heated through. Garnish with 1 tablespoon crumbled feta or Parmesan cheese. For the salad, mix 2 cups baby spinach leaves with 2 tablespoons chopped walnuts, toasted, and 7 grapes, halved. Dressing: 1 teaspoon olive oil and 1 tablespoon balsamic vinegar.
Dinner: Pork with Apple Pan Chutney and Cauliflower Mash
On the side: 8 strawberries.
Snacks: 1 tablespoon peanut butter spread on celery; 1/2 cup light ice cream
Day 5 Menu
Breakfast: Cheddar Melt
Top 2 slices light whole-grain bread with 3 tablespoons shredded reduced-fat Cheddar; broil in toaster oven until cheese melts. On the side: 1 cup sliced mixed fruit.
Lunch:Italian Tuna & White Bean Salad
On the side: 1 stick part-skim mozzarella string cheese and 3/4 cup grapes.
Dinner: BBQ Chicken Special
Brush a 5-ounce boneless, skinless breast with 2 tablespoons BBQ sauce, and grill. Coleslaw: 1 1/4 cups coleslaw mix with 1 tablespoon light mayonnaise, 1/2 tablespoon white wine vinegar, 1/2 teaspoon sugar, and salt and pepper to taste. On the side: 1 cup fresh pineapple chunks and 1/2 cup vegetarian baked beans.
Snacks: 12 almonds; 1 packet Nestlé Hot Cocoa Mix, Rich Chocolate Flavor, with 3 mini marshmallows
Day 6 Menu
Breakfast: Strawberry-Banana Smoothie
In a blender, combine 1/2 cup fat-free milk; 6 ounces light or fat-free plain yogurt; 1/2 banana, chopped; 1/2 cup sliced strawberries; a dash of vanilla extract; 1/2 cup Kashi GoLean or Kashi Good Friends cereal; and 4 to 6 ice cubes.
Lunch: Savory Chef's Salad
Mix 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 slices cooked turkey bacon, crumbled; 5 mushrooms, thinly sliced; 3 red onion slices; and 1 1/4 cup crumbled feta or shredded Swiss cheese. Dressing: 2 teaspoons olive oil and 1 1/2 tablespoons seasoned rice vinegar.
Dinner: Cod Fra Diavolo plus a Greek Salad
Mix 2 cups mixed greens with 1 1/4 cucumber, peeled, seeded, and thinly sliced; 1 slice red onion; and 3 kalamata olives, sliced. Dressing: 1 teaspoon olive oil and 2 teaspoons balsamic vinegar.
Snack: 1 red pepper, sliced, with 3 tablespoons hummus
Dessert: Banana-Berry Parfait
Day 7 Menu
Breakfast: Peanut Butter-Banana Crunch
1 slice light whole-grain bread with 1 tablespoon peanut butter and 1/2 small banana, sliced. Sprinkle with 2 teaspoons honey-crunch wheat germ. Drink 1 cup fat-free milk.
Lunch: Hearty Ham & Cheese Sandwich
On 2 slices light whole-grain bread, spread 2 teaspoons mustard. Layer on 3 ounces extra-lean ham; 3/4 ounce reduced-fat Cheddar cheese, thinly sliced; 2 tomato slices; and baby spinach leaves. On the side: 1 small apple.
Dinner: Chicken & Veggie Stir-fry plus 1 cup fresh pineapple chunks or two clementines sprinkled with 1 tablespoon slivered almonds
Snacks: 6 ounces light yogurt; 1 small glass red or white wine (4 ounces)
Six More Tasty Treats
Add variety to your meal plan by swapping in one of these tasty snack alternatives:
A cup of tomato soup
1 ounce turkey jerky
1 hard-boiled egg with 1 piece Wasa Crisp'n Light Wheat Crackerbread
45 steamed edamame (green soybeans) in pods
1/2 cup low-fat cottage cheese topped with 5 fresh strawberries, sliced
6 walnuts
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