WEIGHT LOSS: ONE WEEK SAMPLE MENU
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MONDAY |
Breakfast:
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Egg whites (omelet or scrambled)
Protein shake
Green Tea
Berries with flax sprinkled on top |
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| Snack: |
5 almonds |
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Lunch:
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1 small chicken breast skinless
Cottage cheese(low fat)
Green Tea |
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| Snack: |
5 almonds |
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Dinner:
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Whole Wheat Pasta w olive oil
Green Salad with Beans olive oil and red vinegar dressing |
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TUESDAY |
Breakfast:
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Bran Cereal w skim Milk and Berries on top
Protein Shake
2 teaspoons flax seed |
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| Snack: |
5 almonds |
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Lunch:
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Green Salad with cucumber and Tofu
Tuna Fish(plain)
Green Tea |
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Snack:
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5 almonds |
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Dinner:
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Chicken (skinless)
Asparagus |
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WEDNESDAY |
Breakfast:
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Plain Oatmeal w skim milk w flax and some berries
Protein Shake
Green Tea |
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| Snack: |
5 almonds |
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Lunch:
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Egg white omelet (with mushrooms)
Green Salad w tofu OR
Whole Wheat Pasta w Cottage Cheese |
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Snack:
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5 almonds |
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Dinner:
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Grilled Salmon
Steamed Vegetables |
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THURSDAY |
Breakfast:
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Cottage Cheese
Apple
Protein Shake
Green Tea |
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| Snack: |
5 almonds |
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Lunch:
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Plain Yogurt w flavored protein powder and flax
Green Salad w tofu and beans or
Tuna |
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Snack:
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5 almonds |
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Dinner:
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Steak or Chicken
Grilled or Steamed Vegetables
Green Salad |
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FRIDAY |
Breakfast:
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Green Tea
Bran Cereal w Berries and Skim Milk
Protein Shake |
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| Snack: |
5 almonds |
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Lunch:
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Green Salad
Cottage Cheese
½ chicken Breast |
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Snack:
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5 almonds |
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Dinner:
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Beef or Shrimp Kabobs
Grilled or Steamed Vegetables
Brown Rice |
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SATURDAY |
Breakfast:
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Plain Oatmeal w flax sprinkled
Berries and cottage Cheese
Protein Shake
Green Tea |
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| Snack: |
5 almonds |
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Lunch:
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Grilled Salmon
Green Salad w oil and Vinegar |
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Snack:
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5 almonds |
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Dinner:
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Whole Wheat Pasta w olive Oil
Green Salad
Grilled or Steamed Vegetables |
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SUNDAY |
Breakfast:
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Bran Cereal w skim milk
Berries
Protein Shake
Green Tea |
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| Snack: |
5 almonds |
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Lunch:
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Egg white omelet (tofu, mushrooms, bell pepper)
Cottage Cheese (low fat)
Green Salad |
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Snack:
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5 almonds |
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Dinner:
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Grilled Salmon
Grilled or Steamed Vegetables
Green Salad |
This is only a sample menu following the 25 rules
Almonds used as a snack must be unsalted and natural
*5 small meals a day is including snacks
Note: Lori Weisbrod is not a dietician or a doctor but has put together this
sample menu from years of personal experience through reading material and
research. Use at your own risk and only with your doctor's permission. Lori
Weisbrod is not responsible or liable for any medical concerns that may
arise after following any diet program. Please consult your doctor before
beginning any new eating regime!
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