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Coffee Or Tea Followed By Cardio Workout
MEAL ONE:
4-8 Egg Whites, 1/2-1 Cup Oatmeal Or Oat Bran
MEAL TWO:
One Med Apple 1 Tbsp Peanut Butter
MEAL THREE:
1/2-1 Cup Brown Rice + 4-8 Oz Lean Meat (Steak, Chicken, Turkey, Or Fish), Veggies Or Salad
MEAL FOUR:
Protein Shake (150-350) Calories + One Handful Almonds (Optional)
MEAL FIVE:
4-10 0Z Lean Meat, Green Veggies Or Salad (Unlimited Portion) Top Veggies With 1 Tbsp Flax Oil Mixed With Vinegar Or Light Salad Dressing
MEAL SIX:
Protein Shake Or Low Carb Yogurt
Portion size depends on individual gender, size, and goals...
Females trying to lean up would generally stick to the minimum portion and males toward the maximum.
The Best Foods to Eat for Weight Loss
Netscape Home and Real Estate Section
Click HERE.
Hipper Than BMI
By January W. Payne, Washington Post
The relationship between belly size and hip size appears to be a more useful measure of health risk than the widely used body mass index, or BMI.
To view the entire article, click HERE.
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SAMPLE DEB'S SIMPLE DAILY RECIPES |
 PROTEIN PANCAKE
1/4 cup Oat bran
4 egg whites
1/2 scoop vanilla whey protein
1 tbsp water
1 tsp cinnamon
1/2 tsp nutmeg
splenda
sugar-free pancake syrup
spray butter
Mix oat bran, egg whites, protein powder, cinnamon, nutmeg and splenda together.
Spray pan and heat water, cook mixture over med. heat until golden on each side, top with spray butter and syrup. |
 ROASTED GARLIC ASPARAGUS WITH LEMON
2 1/2lb medium asparagus trimmed
2 tbsp extra light olive oil or replace with fat free spray butter
1/2 lemon
2 garlic cloves finely chopped
1/2 teaspoon pepper
1/2 cup fat free feta cheese (optional)
Preheat oven to 400 degrees, coast asparagus with olive oil or spray butter, spread asparagus out in large baking pan roast 5 minutes, add pepper, garlic continue to book for 5 minutes, cover with cheese and lemon juice continue to cook for 5-7 minutes and serve. |
 EASY LOW-CARB CHICKEN PIZZA
4-6 oz cooked chicken
1 thin slicked onion
1/3 cup nonfat feta, cottage or mozzarella cheese
2 tbsp low carb (carb options, or Atkins) barbecue sauce
1 whole wheat (low carb) tortilla
Spread 1 tbsp barbecue sauce on tortilla, layer chicken, onion and cheese on top, spread 1 tbsp bbq sauce on top. Bake tortilla at 350 degrees 3-5 minutes until lightly crisp. |
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