LOSE 26 POUNDS OR MORE IN 12 WEEKS

Lose weight in a controlled manner, quickly and without starving and most importantly not to recover those pounds back anymore ... This first edition will get a 12 weeks to lose over 26pounds. The meal plan you can follow both men and women aged 15 years is an easy plan to follow and perform. Nothing shakes no single supplements only with healthy food.





2000kcal based diet / day Duration: 2 weeks

Our first meal plan is based on a diet of 2000kcal/day composed of three main meals and 2 snacks that prepare the body to increase our metabolic rate so we guarantee a better absorption of nutrients, better digestion and balance our blood sugar (sugar) from the blood to prevent variations in the concentration of glucose (called binge eating, or appear to be biting when you have low glucose).

BREAKFAST 6 a.m. to 9 a.m.

(1) 1glass of skim milk + 30 g of cereal (corn flakes type) + a omelet made of 2 eggs + a slice of turkey ham +1 white cheese slice toasted bread accompanied by 2 + natural juice or a fruit your choice + 1 small coffee with 1 teaspoon of sugar.
(2) 1 glass of skim milk with cocoa powder 1teaspoon+ a sandwich composed of 2 square slices of bread + 2 slices of ham or turkey 2 white cheese slice +natural juice or fruit of your choice + 1 small coffee with 1 teaspoon of sugar.
(*) A glass of water before and a glass of water after eating.

EXAMPLE

MONDAY :(1) 1glass of skim milk + 30 g of cereal (corn flakes type) + a omelet made of 2 eggs + a slice of turkey ham +1 white cheese slice toasted bread accompanied by 2 + natural juice or a fruit your choice + 1 small coffee with 1 teaspoon of sugar.
(*) A glass of water before and a glass of water after eating.

SNACK -10 a.m. to 11 a.m

(3) 1 cookie natural valley or any kind of granola bar k + 1 apple or 1 pear or 1 peach.
(4) 2 crackers with 1 teaspoon of fruit spread.
(*) A glass of water between meals.

EXAMPLE

MONDAY:(3) 1 cookie natural valley or any kind of granola bar k + 1 apple or 1 pear or 1 peach.
(*) A glass of water between meals.


LUNCH 12PM-2PM


(5) rice 1 / 3 cup cooked (brown or white rice) + 1 chicken breast, grilled (the size is like a box of playing cards or a bit bigger) + tomato salad (1 tomato) cucumber ( 2 cucumbers) and lettuce + dressing or 1 tsp olive oil salt to taste +1 + piece of fruit or natural juice without sugar.
(6) pasta 1 / 3 cup cooked (any type of pasta) with tomato sauce + 1 filet of fish baked or grilled (the size is like a box of playing cards or a bit bigger) + steamed vegetables dressed with your choice tsp olive oil and salt to taste +1 piece of fruit or natural juice without sugar.
(7) 1 cup of vegetable soup+ 1 beef steak grilled (the size is like a box of playing cards or a bit bigger) served with baked potatoes ½ cup or ½ cup mashed potatoes with 1 teaspoon of butter together with a piece of carrot salad, cabbage with a teaspoon of mayonnaise +1 piece of fruit or natural juice without sugar.
(*) A glass of water before and a glass of water after eating.

EXAMPLE
MONDAY:(6) pasta 1 / 3 cup cooked (any type of pasta) with tomato sauce + 1 filet of fish baked or grilled (the size is like a box of playing cards or a bit bigger) + steamed vegetables dressed with your choice tsp olive oil and salt to taste +1 piece of fruit or natural juice without sugar.
(*) A glass of water before and a glass of water after eating.

SNACK 3PM-5PM

(8) ½ cup fruit jelly and a small coffee.
(9) 1 fruit yogurt with 30 grams of corn flakes without sugar.
(*) A glass of water between meals.

EXAMPLE

MONDAY:(8) ½ cup fruit jelly and a small coffee.
(*) A glass of water between meals.


DINNER 7PM-9PM

(10) Tuna salad (a can or natural medium to olive oil) with chopped onion (1 onion) diced tomato (1 tomato) and lettuce to taste (kind of lettuce you prefer) dressing of your choice (not mayonnaise). Served with 2 slices of bread + 3 slices of pineapple.
(11) Avocado Salad (1 / 2 avocado) and palmetto or tomato (1 tomato or 1 palm of your choice) with grilled steak or ground beef (100 gr) served with 2 slices whole grain bread + 2 slices or chunks of melon.
(*) A glass of water before and a glass of water after eating.


EXAMPLE

MONDAY:
(10) Tuna salad (a can or natural medium to olive oil) with chopped onion (1 onion) diced tomato (1 tomato) and lettuce to taste (kind of lettuce you prefer) dressing of your choice (not mayonnaise). Served with 2 slices of bread + 3 slices of pineapple.
(*) A glass of water before and a glass of water after eating.

TO PREPARE THE MENU IS ONLY CHOOSE 1 OF THE OPTIONS GIVEN AND THE OPTION (*) IS OBLIGATORY FOR EVERY MEAL.

I hope that is your profit

Master nutrition.