对于减肥饮食计划

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diet plan for weight loss
减肥饮食计划

There will be so many fast lose weight plan you will find but most of them will make you starved and unhappy. After a few days or maybe a week you will give up on all these plans.

Anyone can lose weight but with a complete diet plan. You should know how many calories you are in taking daily. This is 1200 calories meal plan. This plan will reduce your appetite. Make your lose weight without hunger and improve your metabolic health.

Here is a simple diet plan you have to follow to lose weight.

天 1

早餐

3/4 cup bran flakes

1 香蕉

1 cup fat-free milk

午餐

Sandwich:

1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, 生菜

1 stick part-skim mozzarella string cheese

2 kiwifruits

晚餐

Broiled flounder or sole 4 盎司

Plum 2 sliced tomatoes sprinkled with 2 tbsp Parmesan cheese, broiled until look golden

Cooked couscous 1 cup

Steamed broccoli 1 cup

1 fat-free pudding cup

 

 

天 2

早餐

Smoothie:

混合 1 cup frozen berries 8 ounces fat-free milk and 1/2 香蕉.

Spread 1/2 English muffin with 1 tsp light margarine

午餐

Vegetarian vegetable soup 1 cup

1 veggie burger in a mini whole wheat pita with lettuce and salsa

Light yogurt 6 盎司

葡萄 15

晚餐

BBQ chicken:

刷 4 ounces boneless breast with barbecue sauce and grill.

Vegetarian baked beans ½ cup

3 small boiled red potatoes topped with 1 tsp light margarine and a pinch of dill

 

 

天 3

早餐

Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk

1/2 apple, chopped

1 teaspoon honey; and a pinch of cinnamon

午餐

Chicken salad:

混合 4 ounces shredded skinless roast and chicken breast with 1/4 cup sliced red grapes, 1 tbsp slivered almonds, 1 tbsp light mayonnaise, 和 1 tbsp fat-free sour cream. Serve over lettuce.

1 香蕉

晚餐

Steamed shrimp 4 盎司

1 baked potato topped with 3 tablespoons salsa

1 tablespoon fat-free sour cream

3 cups spinach, steamed

1 low-fat frozen fudge bar

 

 

 

天 4

早餐

1/2 toasted English muffin topped with 1/2 small apple sliced, 和 1 ounce shredded reduced-fat cheese. Microwave 30 seconds on High speed.

6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

午餐

1 cup tomato soup

Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce

1 cup raw veggies

1 pear

晚餐

Poached salmon 3 盎司

Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)

Cooked brown rice 3/4 cup

Pineapple chunks in juice 1/2 cup

 

 

天 5

早餐

1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

午餐

Quesadilla:

Spread 1/4 cup fat-free refried beans in 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

Cucumber spears

晚餐

3 ounces roasted pork tenderloin

1 cup baked acorn squash, mashed with a pinch of cinnamon

2 至 3 cups salad greens with 2 tablespoons fat-free dressing

1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

 

 

天 6

早餐

1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 香蕉切片

Fat-free milk 8 盎司

午餐

Tuna pita:

1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

Baby carrots 10

Light yogurt 6 ounces mixed with 1/2 香蕉

晚餐

Jambalaya: 结合 3/4 杯煮熟的糙米; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; 和 1/4 cup canned kidney beans. Heat through.

3 cups spinach, steamed

Medium apple 1

 

天 7

早餐

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese

1 tomato slice

Steamed spinach drained 1/2 cup

Poached egg 1

Grapefruit 1

午餐

Black bean salad:

Mix canned black beans 1/2 cup

1/2 cup mandarin orange sections

Chopped red bell peppers

Red onion

Scallions

Vinegar 1 茶匙

Serve over salad greens.

Whole wheat pita 1 mini

Pear 1

晚餐

Broiled or grilled flank steak 3 盎司

1 baked sweet potato

1 tsp light margarine

Steamed zucchini 1 cup

Pineapple chunks in juice ½ cup

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