SECOND PART OF HOW TO LOSE 26 POUNDS IN 12 WEEKS

Based diet 1700kcal Duration: 4 weeks

BREAKFAST

(1) 1 cup milk with ½ cup cereal + Omelet 2 eggs and 1 reb turkey ham or 1 reb white cheese + A glass of fresh juice and a small coffee with sugar tsp.

(2) 1 cup milk with ¼ cup muesli +2 turkey ham slices with 2 slices of bread square + A glass of fresh juice and a small coffee with sugar tsp.

(*) Glass of water 15 min before eating and 15 minutes after lunch.

EXAMPLE: choose option 1 for Monday

(1) 1 cup milk with ½ cup cereal + Omelet 2 eggs and 1 reb turkey ham or 1 reb white cheese + A glass of fresh juice and a small coffee with sugar tsp.

(*)Glass of water 15 min before eating and 15 minutes after lunch.

SNACK

(3) 1 banana or 1 apple + 1 bread with fruit (1tsp) and nuts approx. 30grs.

(4) 1 banana or 1 apple +1 bread with peanut butter 1tsp. (*) Glass of water for a snack.

EXAMPLE

(4) 1 banana or 1 apple +1 bread with peanut butter 1tsp.

(*) Glass of water for a snack.

LUNCH

(5) ½ cup tomato salad cucumber and lettuce with dressing of your choice +1 portion of chicken, meat and fish. approx. 100grs (size of palm) + ½ cup mashed potato+ ½ cup gelatin.

(6) ½ cup roasted eggplant or zucchini or steamed vegetables +1 portion of chicken, meat and fish. approx. 100grs (size of palm) + 1 / 3cup of cooked brown or white rice + 2 slices of watermelon chunks or 2 slices of melon.

(7) ½ cup tomato salad cucumber and lettuce with dressing of your choice +1 portion of chicken, meat and fish. approx. 100grs (size of palm) + 1 / 3cup cooked pasta with fresh tomato sauce + 2 slices of watermelon chunks or 2 slices of melon.

(*)Glass of water 15 min before eating and 15 minutes after lunch.

EXAMPLE

(5) ½ cup tomato salad cucumber and lettuce with dressing of your choice +1 portion of chicken, meat and fish. approx. 100grs (size of palm) + ½ cup mashed potato+ ½ cup gelatin.

(*) Glass of water 15 min before eating and 15 minutes after lunch.

SNACK

(8) Yogurt with fruit (yoplait) approx. 150grs or homemade yogurt. (9) Diet cookie or natural valley of fruit and half a glass of milk together with 1 tsp sugar or cocoa powder if desired.

(*) Glass of water for a snack.

(9) Diet cookie or natural valley of fruit and half a glass of milk together with 1 tsp sugar or cocoa powder if desired.

(*) Glass of water for a snack.

EXAMPLE

(8) Yogurt with fruit (Yoplait) approx. 150grs or homemade yogurt.

(*) Glass of water for a snack.

DINNER

(9) ½ cup vegetable or steamed vegetables +1 portion of grilled steak or fish or chicken + ½ cup pineapple pieces.

(10) ½ avocado dressing +1 with its respective portion of grilled steak or fish or chicken + ½ cup pineapple pieces.

(*) Glass of water 15 min before eating and 15 minutes after lunch.

EXAMPLE

(9) ½ cup vegetable or steamed vegetables +1 portion of grilled steak or fish or chicken + ½ cup pineapple pieces.

(*) Glass of water 15 min before eating and 15 minutes after lunch.