BY THE FIT TEACH.
Day 1
Breakfast – omelette 1 whole egg & 4 egg whites, 1 slice of multigrain/whole wheat toast (dry toast- no butter).
Snack – Hummus AND veggies.
Lunch – Chicken breast and Greek salad ** olive oil, lemon dressing.
Snack – Protein smoothie (fresh blueberries, rasp., straw., flax seeds, plain yogurt, ice, vanilla whey) *no fruit concentrates!!
Dinner - Fish (tuna, salmon, tilapia, etc) with a huge green leafy salad with avocado slices, cucumbers, greenn peppers, tomatoes, olive oil & vinegar
****Drink 1.5 litres water throughout the day.
Breakfast – Steel cuts oats add berries, low-fat milk or 1/4 cup plain yogurt
Snack – Protein Smoothie **same ingrediants as above
Lunch – 3 Bean Salad and green leafy salad with low-fat dressing
Snack – Tuna, cucumbers, on top of romaine lettuce; season with salt and pepper then add olive oil & vinegar
Dinner – Chicken breast stir fry or chicken breast fajita’s without the tortilla wrap, only sautéed veggies
***Drink 1.5 litres water throughout the day....EVERY DAY.
Additional snacks if needed through out the day:
- Plain yogurt, cinnamon, and walnuts
- Sliced green apple and/or pear
- Cottage cheese (with berries or by its self)
- Scrambled egg whites
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