If you are new to the series, go through How to start a weight loss Program, week 1, week 2, week 3 , week 4, week 5 , week 6, week 7, week 8, week9, week10, week 11, week 12 and week 13.
In the end of May, I got a ligament inflammation on my right hand and i was not able to do heavy exercises. It happened from gym, while doing weights. I did elliptical for 1hour and after that i did weights for 30mins and running + walking on treadmill. yup, it resulted in a brace on my right hand :( . Doctor told, it happened because of over use of arm and it will take months to recover completely. Pain was worse when i tried to move my hand but after taking one week rest, i was able to bear the pain while i walk. So i decided to change my exercise pattern to "Walking". In my 15th week of diet, i walked for 30min and later i increased it to 1hour. It helped me to burn 160 to 195cal.This month i included more fruits in my diet and most days i was having smoothies for breakfast. I used Greek yogurt with strawberry / blueberry / banana , sometimes i mixed them all in my smoothies. I used honey for sweetness and added 1tsp of lemon juice.
In the end of May, I got a ligament inflammation on my right hand and i was not able to do heavy exercises. It happened from gym, while doing weights. I did elliptical for 1hour and after that i did weights for 30mins and running + walking on treadmill. yup, it resulted in a brace on my right hand :( . Doctor told, it happened because of over use of arm and it will take months to recover completely. Pain was worse when i tried to move my hand but after taking one week rest, i was able to bear the pain while i walk. So i decided to change my exercise pattern to "Walking". In my 15th week of diet, i walked for 30min and later i increased it to 1hour. It helped me to burn 160 to 195cal.This month i included more fruits in my diet and most days i was having smoothies for breakfast. I used Greek yogurt with strawberry / blueberry / banana , sometimes i mixed them all in my smoothies. I used honey for sweetness and added 1tsp of lemon juice.
 |
| Strawberry Banana Smoothie 295cal |
Week 14
Breakfast
Sunday & Monday -Strawberry banana Smoothie - 295cal
Tuesday - Oats and strawberry smoothie - 207cal
Wednesday - Rava Upma - 313cal
Thursday & Friday - Strawberry smoothie - 198cal
Saturday - Strawberry ,Blueberry smoothie - 144cal
Wednesday - Rava Upma - 313cal
Thursday & Friday - Strawberry smoothie - 198cal
Saturday - Strawberry ,Blueberry smoothie - 144cal
Lunch
Monday - Chicken biriyani - 615cal
Tuesday & Wednesday - Kerala Fiber rich matta rice(1/2cup) with 1/2cup fish
curry (290cal)
Thursday - Grilled chicken - 266cal
Friday (Cheat meal :) ) - Grilled Tilapia with cucumber relish 237cal, grilled chicken breast - 187cal and homemade meatloaf 487cal
Saturday - Pan seared Tilapia - 235cal baked sweet potato fries - 45cal and grilled vegetables - 118cal
Thursday - Grilled chicken - 266cal
Friday (Cheat meal :) ) - Grilled Tilapia with cucumber relish 237cal, grilled chicken breast - 187cal and homemade meatloaf 487cal
Saturday - Pan seared Tilapia - 235cal baked sweet potato fries - 45cal and grilled vegetables - 118cal
Snacks
a) banana - 105cal
b) Laughing cow , light creamy Swiss cheese - 35cal
c) 2 Sun sweet Prunes - 34cal
Dinner
Sunday to Wednesday - same like lunch
Thursday - Chicken sandwich with 2 brown bread and 1/2cup dry roast chicken - 519calFriday - homemade Beef burger - 258cal
Saturday - from IKEA, meatballs with cream sauce 796cal
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| Grilled Chicken without oil and grilled vegetables 400cal |
Week 15
Breakfast
Sunday - 2 plain medium dosa with 1/3 cup sambar - 262cal Monday -Strawberry banana Smoothie - 295cal
Tuesday - 21 Frosted mini wheats, 1/4cup 2%milk and 6 strawberries - 247cal
Wednesday to Saturday - Strawberry Banana Smoothie - 235cal
Wednesday to Saturday - Strawberry Banana Smoothie - 235cal
Lunch
Sunday - Grilled chicken breast 1/2 - 141cal and 6 large strawberries - 42cal
Sunday - Grilled chicken breast 1/2 - 141cal and 6 large strawberries - 42cal
Monday - Grilled salmon 4oz - 160cal and pickled cucumbers - 130cal
Tuesday - Dhokla 227cal
Wednesday & friday - Whole foods Roast turkey and dill Havarti Sandwich - 570cal
Thursday & Saturday - IKEA meat balls - 570cal
Wednesday & friday - Whole foods Roast turkey and dill Havarti Sandwich - 570cal
Thursday & Saturday - IKEA meat balls - 570cal
Snacks
a) Unsalted dry roasted almonds - 85cal
c) Caramel popcorn - 150cal
Dinner
Sunday - Pav baaji - 200cal and 1 slice pizza - 450cal
Monday - 2 wheat dosa - 212cal and 3/4cup fish curry - 218cal
Tuesday - 2 meatloaf - 987cal (yup, cheat meal :) )
Wednesday - 2 plain dosa 216cal with fish curry 218cal
Thursday - Chicken breast grilled with vegetables - 400calMonday - 2 wheat dosa - 212cal and 3/4cup fish curry - 218cal
Tuesday - 2 meatloaf - 987cal (yup, cheat meal :) )
Wednesday - 2 plain dosa 216cal with fish curry 218cal
Friday - 2plain dosa and chutney - 356cal
Saturday - Grilled chicken pesto sandwich - 442cal
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| 2plain dosa and chutney - 356cal |
Week 16
Breakfast
Sunday - 2 plain medium dosa with 2tbsp coriander chutney - 356cal
Monday -Strawberry Smoothie - 187cal
Tuesday &saturday - Oats porridge and 1/4cup unsalted almonds - 300cal
Wednesday & Thursday- 21 Frosted mini wheats, 1/4cup 2%milk and 6 strawberries - 247cal
Friday - 1 apple, 1slice pantry select wheat bread 80cal and bread and jam total - 170cal
Wednesday & Thursday- 21 Frosted mini wheats, 1/4cup 2%milk and 6 strawberries - 247cal
Friday - 1 apple, 1slice pantry select wheat bread 80cal and bread and jam total - 170cal
Lunch
Sunday - 1cup matta rice 242cal, pan fried tilapia 193cal, daal 71cal and beetroot stir fry 11cal
Sunday - 1cup matta rice 242cal, pan fried tilapia 193cal, daal 71cal and beetroot stir fry 11cal
Monday - IKEA meat balls - 570cal
Tuesday - puttu 0.5cup 72cal and 0.5cup kadala curry 227cal - total - 27cal
Wednesday - Pan seared tilapia, 1 cheddar cheese slice and garden salad - 267cal
Thursday & friday - Fried rice and Curry chicken - 373cal
- Whole foods Roast turkey and dill Havarti Sandwich - 570cal
Saturday - 2grilled chicken thigh - 490cal
Wednesday - Pan seared tilapia, 1 cheddar cheese slice and garden salad - 267cal
Thursday & friday - Fried rice and Curry chicken - 373cal
- Whole foods Roast turkey and dill Havarti Sandwich - 570cal
Saturday - 2grilled chicken thigh - 490cal
Snacks
a) Blueberry smoothie - 96cal
b) 3 sun sweet prunes - 50cal
c) Laughing cow - creamy Swiss cheese - 35cal
c) Laughing cow - creamy Swiss cheese - 35cal
Dinner
Sunday - 2 fried eggs in 1/2tbsp olive oil and 1/2 strir fried bell pepper - 226cal
Monday, Friday and Saturday - 2 wheat dosa - 212cal and 3/4cup fish curry - 218cal
Tuesday - Spinach stir fry 112cal and 1 chappathi
Wednesday - 3.5oz grilled chicken breast 117cal, mushroom sauce 18cal, boiled peas and carrots 67cal and mashed potato 178cal - total 374cal
Thursday - Pepperoni pizza - 776cal (i ate less in the after noon and i was within my calorie goal today)
Monday, Friday and Saturday - 2 wheat dosa - 212cal and 3/4cup fish curry - 218cal
Tuesday - Spinach stir fry 112cal and 1 chappathi
Wednesday - 3.5oz grilled chicken breast 117cal, mushroom sauce 18cal, boiled peas and carrots 67cal and mashed potato 178cal - total 374cal
Thursday - Pepperoni pizza - 776cal (i ate less in the after noon and i was within my calorie goal today)
Week 17
Breakfast
Sunday - Homemade Granola Greek yogurt and blueberries - 377cal
Monday - 21 Frosted mini wheats, 1/4cup 2%milk and raisins- 264cal
Tuesday - Umpqua instant Oats with berries - 270cal
Wednesday - same as sunday
Thursday - same as monday
Friday - Blueberry smoothie - 168cal
Saturday - Strawberry ,Blueberry smoothie - 144cal
Tuesday - Umpqua instant Oats with berries - 270cal
Wednesday - same as sunday
Thursday - same as monday
Friday - Blueberry smoothie - 168cal
Saturday - Strawberry ,Blueberry smoothie - 144cal
Lunch
Monday - Chappathi and daal - 415cal
Tuesday - Chicken roast, tortilla wrap & 1/2cup brown rice - 566cal
Wednesday - Ham Provolone Baguette - 562cal
Thursday - 1.5oz Stir fried Shrimp and vegetables with brown rice - 435cal
Friday - same as Wednesday
Saturday - Pan seared Tilapia - 235cal baked sweet potato fries - 45cal and grilled vegetables - 118cal
Wednesday - Ham Provolone Baguette - 562cal
Thursday - 1.5oz Stir fried Shrimp and vegetables with brown rice - 435cal
Friday - same as Wednesday
Saturday - Pan seared Tilapia - 235cal baked sweet potato fries - 45cal and grilled vegetables - 118cal
Snacks
a) apple - 60cal
b) Laughing cow , light creamy Swiss cheese - 35cal
c) 2 Sun sweet Prunes - 34cal
d) Plum - 32cal
d) Plum - 32cal
Dinner
Sunday - Chicken biriyani - 615cal
Monday - Meat loaf - 493cal
Tuesday - Rava Upma - 313cal
Wednesday - Chicken Salad - 320cal
Thursday - Pan seared Tilapia and boiled cauliflower - 297calMonday - Meat loaf - 493cal
Tuesday - Rava Upma - 313cal
Wednesday - Chicken Salad - 320cal
Friday & Saturday - Chicken tortilla wrap
Starting weight : 178.5lbs
Week 1 : 174.3lbs
week 2 : 171.9lbs
week 3 : 169.5lbs
week 4 : 170.8lbs
week 5 : 168.6lbs
A gap of 5months
Week 6 : 177.5lbs
Week 7 : 175lbs
Week 8 : 175lbs
Week 9 : 174.5lbs
week 10 : 174.2lbs
Week 11 : 173.9lbs
Week 12 : 173.9lbs
Week 13 : 173.5lbs
Week 14 : 173.2lbs
Week 15 : 172.8lbs
Week 16 : 172lbs
Week 17 : 171lbs
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