Yes!! Week 2. If you are new to the series, go through How to start a weight loss Program and 1400 calorie meal plan for 7 days - week1.
Day 1
Breakfast :
1/2 Cup Quaker oats cooked in 1cup water and 1/2 cup 2% fat milk + a pinch of salt.
5 strawberries
12 almonds
Snack :
Medium apple with peal, green tea
Lunch:
1 1/2 cup white rice, 1/2 cup daal, homemade olive oil lemon pickle , egg omelette
Snack:
1 bunch Grapes, green tea
Dinner:
2 Chappathi, 1/2 cup chicken roast in 1tbsp vegetable oil
Total Calorie intake today is 1370.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 2
Breakfast :
1 1/2 Cup Kelloggs frosted flakes with 1/2 cup 2% fat milk
5 strawberries
12 almonds
Snack :
Medium apple with peal, green tea
Lunch:
Pan grilled 2 oz chicken breast in 1tsp olive oil with carrots, 1/2 string cheese, 5 sugar snap peas, 1 cucumber, 5 cherry tomatoes, 1 english cucumber, 1 sweet corn boiled without salt, lettuce
Snack:
1 granola bar, green tea
Dinner:
2 Chappathi, 1/2 cup Kerala fish curry
Total Calorie intake today is 1410.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 3
Breakfast :
2 scrambled egg and 2 whole wheat bread sandwich
1 apple
Snack :
green tea
Lunch:
1 1/2 cup chicken biriyani without ghee
Snack:
green tea, 2 what biscuits
Dinner:
boiled egg1, cucumber, kiwi fruit, lettuce and pear salad
Total Calorie intake today is 1370.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 4
Breakfast :
1/2 Cup Quaker oats cooked in 1cup water and 1/2 cup 2% fat milk + a pinch of salt.
5 strawberries
12 almonds
Snack :
Medium apple with peal, green tea
Lunch:
pan seared chicken breast 3 oz , snap peas, cucumber, cherry tomatoes, lettuce and carrot salad with 1 boiled sweet corn without salt
Snack:
1 bunch Grapes, green tea
Dinner:
2 Chappathi, 1/2cup vegetable curry
Total Calorie intake today is 1310.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 5
1 1/2 Cup Kellogg s original cornflakes with 1/2 cup 2% fat milk
5 strawberries
Snack :
1 peach, green tea
Lunch:
Broken wheat upma with vegetables
Snack:
10 almonds unsalted, green tea
Dinner:
2 tortilla wrap with 1/2 avocado, tomato, onion, carrots, low fat cheddar cheese, 2 scrambled eggs and peppers
Total Calorie intake today is 1270.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 6
1 1/2 Cup cheerios with 1/2 cup 2% fat milk
5 strawberries
Snack :
1 apple, green tea
Lunch:
Oats upma, 1 bunch grapes
Snack:
10baked tortilla chips unsalted, salsa + green tea
Dinner:
2 chappathi's and Kerala fish curry
Total Calorie intake today is 1340.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 7
1/2 Cup Quaker oats cooked in 1cup water and 1/2 cup 2% fat milk + a pinch of salt.
5 strawberries
12 almonds
Snack :
1 apple, green tea
Lunch:
3oz pan seared chicken breast and Israeli salad
Snack:
green tea
Dinner:
1 cup white rice and 1/2 cup daal
Total Calorie intake today is 1240.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
So this was my successful diet + work out for week 2. It helped me to increase my metabolism as it was a high protein, high fiber and low carbohydrates diet. I was more energetic and happy compared to other diets i had earlier. In next week im going to reduce the carbohydrates again and will upload later.
Way to go, Lena!! Proud of you!! Do let me know how much you managed to lose so far! All the Best, dear!!
ReplyDeletethanks Pat... im losing 1kg in every week
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