Tired of being fat and overweight?
Tired of eating all the wrong foods?
Tired of not getting the results you want?
Then it's time for a change.
You can't keep eating the way you have been and expect to lose weight and get in shape.
IT WILL NOT HAPPEN!!!
Just because you exercise for 30-60 minutes each day does not mean you'll lose weight, get ripped, lean, toned up or get in shape. You need to drastically change your lifestyle and eating habits. Until you do you're just spinning your wheels and will never see true success.
Here's a 7 Day Sample Menu
It's not to be modified, DO NOT skip meals and DO NOT add to it. Just follow it as is.
(Smaller serving size is for women. Larger portion size is for men.)
Try to consume 1 gallon of water each day. If you consume coffee, tea or sodas you need to drink an equal or greater amount of water to rehydrate your body. These liquids have a diuretic effect and will dehydrate the body as well as flush out vital vitamins and minerals. Best thing to do is eliminate them from your diet ASAP!
Menu
day 1
breakfast
spinich omlette
2-4 egg whites
as much spinach as you want
3-6 walnuts
1 cup blue berries
snack small handful of nuts
Lunch
2-4 oz chicken
as much salad as you want with oil and vinegar dressing
(1 table spoon olive oil)
1 orange
snack small handful of nuts
dinner
2-4 oz lean grass-fed beef
as much broccoli as you want
3-6l almonds
1 apple
day 2
breakfast
2-4 oz Chicken
small handful of almonds
1-cup strawberries
Snack small handful of nuts
Lunch
2-4 oz salmon
as much salad as you want with oil and vinegar dressing
(1 table spoon olive oil)
1-2 kiwi
1 teaspoon almond butter
Snack small handful of nuts
Dinner2-4oz chicken
as much boiled cabbage as you want topped with tablespoon sesame oil and sesame seeds
1 cup berries with 3-6 walnuts
Day 3
breakfast
salmon and asparagus omelet
1-cup melon with 3-6 walnuts
snack small handful of nuts
lunch2-46oz can tuna with olive oil and vinegar over lettuce tomatoes and celery
1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds
snack small handful of nuts
dinner
2-4oz chicken saut? in olive oil with onions and mushrooms
spinach salad with 3-6 walnuts, diced apple and olive oil and vinegar dressing.
Day 4
breakfast
2-4 Egg Whites
1/2 cup cooked oatmeal
Add 1/4 cup blue berries or strawberries
snack small handful of nuts
lunch
2-46oz can tuna with olive oil and vinegar over lettuce tomatoes and celery
1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds
snack small handful of nuts
dinner
2-4oz chicken saut? in olive oil with onions and mushrooms
2-4oz Sweet potato
1 cup Broccolli
Day 5
breakfast2-4 Egg omelet (1/4 cup mixed veges)
1-cup melon with 3-6 walnuts
snack small handful of nuts
lunch
2-4oz Chicken breast with olive oil and vinegar over lettuce tomatoes and celery
1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds
snack small handful of nuts
dinner
2-4oz Baked Salmon in olive oil with onions and mushrooms
spinach salad with 3-6 walnuts, diced apple and olive oil and vinegar dressing.
Day 6
breakfastsalmon and asparagus omelet
1-cup melon with 3-6 walnuts
snack small handful of nuts
lunch (If this is your cheat meal eat smart. Enjoy something you haven't had all week but don't over eat. Think moderation!)
Choose a lunch from earlier in the week or use this as a cheat meal (Your cheat meal is either lunch or dinner. Pick ONLY 1!!!)
snack small handful of nuts
dinner (If this is your cheat meal eat smart. Enjoy something you haven't had all week but don't over eat. Think moderation!)
Choose a dinner from earlier in the week or use this as a cheat meal (Your cheat meal is either lunch or dinner. Pick ONLY 1!!!)
Day 7
breakfast2-4 Egg whites
1/2 cup Cooked oatmeal
Add 1/4 cup blue berries or strawberries
snack small handful of nuts
lunch (If this is your cheat meal eat smart. Enjoy something you haven't had all week but don't over eat. Think moderation!)
Choose a lunch from earlier in the week or use this as a cheat meal (Your cheat meal is either lunch or dinner. Pick ONLY 1!!!)
snack small handful of nuts
dinner (If this is your cheat meal eat smart. Enjoy something you haven't had all week but don't over eat. Think moderation!)
Choose a dinner from earlier in the week or use this as a cheat meal (Your cheat meal is either lunch or dinner. Pick ONLY 1!!!)
If this is tooooo extreme for you then the recipes below will be more your style. Check them out below.
No more excuses about not knowing what to eat.
Here's a ton of great recipes to try.
A collection of recipes to try A-B:
A collection of recipes to try C-F:
A collection of recipes to try G-M:
A collection of recipes to try N-R:
Healthy Recipes for Weight Loss:
