Day 1
Breakfast: Whole wheat English Muffin, 1 tablespoon peanut butter. 215
Snack: Chocolate Coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, 100 calories
Dinner: Fish, 1 serving risotto, squash, 3 cups salad with 2 tablespoons fat free Italian dressing 310 calories
Total Calories: 850
Day 2:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 3
Breakfast: ¼ cup uncooked oatmeal, apple, 1 packet raisains, dash of cinnamon. 200 calories
Lunch: 170 calorie Dry Soup, 2 cups salad, 1 tablespoon fat free dressing 200 calories
Snack: Popcorn 100 calories
Dinner: Lasagna, 3 cups salad with dressing 350 cals
Day 4:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 5:
Breakfast: Full Bar 170 calories
Snack: Chocolate Coffee 25 calories
Lunch: 1 serving crab sub, 2 slices thin bread,mustard, 4 cups salad with dressing 250 calories
Snack: popcorn 100 calories
Dinner: Dinner: Fish, 1 serving risotto, 3 cups salad with 2 tablespoons fat free Italian dressing 280 calories
Day 6:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 7
Breakfast: Full bar, tea, oranges 210 calories
Lunch: ½ can tuna, low carb tortilla, 1 tspn mustard, pickle, 3 cups salad with 2 tablespoons dressing 205
Snack: cheese, orange 170 cals
Dinner: 170 cal lentil soup, salad, 1 slice toast 265 cals
Total: 850 calories
Day 8:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 9:
Breakfast: Whole wheat English Muffin, 1 tablespoon peanut butter. 215
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, sugar free peaches 125 calories
Dinner: Fish, 1 serving risotto, 3 cups salad with 2 tablespoons fat free Italian dressing 280 calories
850 calories
Day 10:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 11
Breakfast: English Muffin, egg, apple 270 calories
Lunch: ½ can tuna, 4 cups salad, 2 tablespoons dressing 120 calories
Snack: apple 80 calories
Dinner: Smart Ones Ravioli Florentine, Salad (3 cups salad, 2 tablespoons dressing) 300 calorie
Dessert: M&M’s 80 cals
Day 12:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 13:
Breakfast: Apple, cheese 170 calories
Snack: Chocolate coffee 25 calories
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, apple 180 calories
Dinner: 170 cal lentil soup, salad, 1 slice toast 265 cals
840 calories total
Day 14:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 15:
Breakfast: Muffin, 1 tablespoon peanut butter 215 calories
Snack: Chocolate coffee 25 calories
Lunch: Sausage, 4 cups salad, 2 tablespoons dressing , 1 slice toast 220 calories
Snack: Popcorn
Dinner: Shrimp, noodles (180 cal), boullion cube (chicken and cilantro) 3 cups salad with dressing 335 calories
Total calories: 900 calories
To make up 50 cals you are over, do an extra 10 minutes on treadmill-for 1 hour, 10 minutes total
Day 16:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
how's the result babe?
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