" Being defeated is only a temporary condition. Giving up is what makes it permanent " - marilyn vos savant
I lost 2 pounds after June week 1 diet. So who is up for week 2?
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| Green smoothie: 1/2 avacado, 1 cup baby spinach and 1 1/2 cup almond milk. ( I added 1 tsp of sugar as I like the combo of avacado and sugar). I topped it with 1/2 tbsp chia seeds.. |
Breakfast Options : (Its always same)
1. fresh juices / smoothies. Juice is less in calories. So if you are having juice in the morning make sure you are having a morning snack.
2. Oatmeal with milk / water with brown sugar
3. Scrambled eggs with sauteed carrots and peas
4. Wheat toast with Peanut butter
(For more options refer previous posts)
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| Turkey Cobb salad with romaine,boiled egg, diced tomatoes, blue cheese, cheddar and avacado vinaigrette |
Morning / Evening Snack Options :(stock it up as much as you can and have whenever you get cravings :) )
1. Apple slices with peanut butter
2. protein bar
3. 1/2 cup dry fruits
4. 1cup fresh diced fruits
5. one Boiled egg
6. 12 Baked Tortilla chips / apple chips
7. 3 Prunes
8. homemade guacamole with tortilla chips
9. Blanched broccoli
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| Baked Chicken Thighs |
Lunch & dinner Options :
1. Chappathi / tortilla wrap with healthy fillings
2. Salads - Caesar salad / Chicken salad / Stir fried Tofu salad
3. 1cup rice / 2 medium oil free chappathi with dal and 1/2 cup vegetable sabzi (reduce oil and salt) with carrot / beetroot / beans / cauliflower
4. Sandwich with grilled chicken / vegetables / Paneer / Tofu /Turkey / boiled egg
5. I made dosa batter today. so 2 medium Iddli / 2 Dosa with chutney / 1/4cup sambhar will be sure in next week diet
6. egg biriyani / any pulao/ 1 1/2 cup Vegetable Pulao / Mushroom mint pulao / Chicken biriyani (Don't forget the portion size)
7. 1Cup Brown rice with 1/2 cup greek yogurt and 1/2 boiled corn / carrots
8. Fish curry / paneer curry with rice or chappathi
9. Soups
10. Whole wheat pasta with marinara sauce (no creamy sauce)
Happy Fitness,
Lena
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