Published on January 2017 | Categories: Documents | Downloads: 58 | Comments: 0 | Views: 540
of 1
Download PDF   Embed   Report



The Plan Breakfast • 8 oz water with a squeeze of fresh lemon juice • Scrambled egg whites with chopped fresh herbs (such as basil or oregano), topped with a dollop of salsa, and 1 slice whole-wheat toast, dry or 1 cup cooked oats or cooked oatmeal topped with ½ cup berries or 2 Tbsp nuts • 8 oz decaffeinated green or herbal tea Snack: • Sliced apple with 1 Tbsp natural peanut butter or 1/3 cup natural trail mix

Lunch • 1 cup fresh spinach or lightly sautéed spinach or kale, squeezed with fresh lemon or orange juice or 1 cup asparagus with 1 tsp olive oil, garlic, and lemon juice • 4 oz grilled, baked, or broiled salmon, chicken, or pork tenderloin, seasoned with spices such as lemon pepper • 1/2 cup edamame beans, steamed • 8 oz water or decaffeinated green or herbal tea • 8 pecan halves Snack: • 1/2 sweet potato or one citrus fruit (orange or grapefruit) • 4 oz low-fat yogurt

Dinner • Large spinach or romaine salad with vegetables. Dress with 1 tsp extra-virgin olive oil mixed with lemon juice or vinegar (any variety) • ½ cup to 1 cup asparagus or artichoke hearts, steamed • 4 oz lean chicken with spices, baked or grilled • ½ cup brown rice, barley, bulgur, or quinoa • 8 oz water or decaffeinated green or herbal tea Snack: • ¾ cup to 1 cup blueberries or ½ cup pomegranate seeds • 4 oz nonfat Greek yogurt or low-fat organic yogurt or low-fat cottage cheese

Read more at Women's Health:

Sponsor Documents

Or use your account on


Forgot your password?

Or register your new account on


Lost your password? Please enter your email address. You will receive a link to create a new password.

Back to log-in