Weight loss Plan (Week 3)

Ingredients:

If you do just one thing to make your diet healthier, you should eat more fruits and vegetables. It is easy to make the switch from empty-calorie snacks to healthy, fiber-packed choices,like fruits, nuts and vegetables. Drink at least 8 glasses of water a day Weight loss easy tip, When you get up early in the morning try to drink 2 or 3 glasses of Luke warm water it will clean all your system and it will help to lose weight and fell you fresh.

Preparation:

MONDAY Whole-wheat toast (1 slice) Apricot jam (1 tablespoon) Skim milk (1 cup) Dried Fruit with Green Tea & Lemon Snack Cottage Cheese Veggie Dip Multi grain rice cake (1 cake) Lunch Grilled Tilapia or any fish & Vegetable Whole-wheat pita bread (1/2 medium pita) Peach (1 small) Dinner Strawberries Bean-Peppercorn Crust Steamed broccoli (1 cup) Brown rice (1/2 cup, cooked) Take a walk for 30-45 mins a day. Tuesday. Breakfast Tea or Coffee Oat meal with Skim Milk. Snack Banana (1 cup, sliced) Or Nuts 1oz. Lunch                                                                                                            Tomato, Tuna & Salad or Apricot (1 cup, halves) Whole-grain bread (1 slice) Dinner Chicken, Black Bean, Corn & Tomato Salad Brown rice (1/2 cup, cooked) Apple (1/2) Wednesday Breakfast Banana-Berry Smoothie Whole-wheat Bread Skim milk (1 cup) Peanut butter (1 tablespoon) Snack 1 Grapefruit or orange Lunch Sandwich Chicken breast/ white meat Salad Garden w/tomato and onion Dinner Garlic-Rosemary Mushrooms Steamed broccoli (1 cup) Whole-wheat roll Thursday Breakfast Oat meal with with 1 oz. nuts. Skim Milk Snack 1/2 cup Grapes Lunch Middle Eastern Chickpea & Rice Stew or Louisiana Gumbo Cantaloupe (1 cup, cubed) Skim milk (1 cup) Dinner Chicken & Cabbage soup with bread roll Apple or custard Take a walk for 30-45 mins. a day. Friday Breakfast Tea or Skim Milk Boiled egg with wholemeal toast Snack Apple-medium with peel Lunch Fish sandwich with Salad Dinner Roast Chicken, two small roast potatoes and choice of cabbage, peas or cauliflower. Fruit Salad Saturday Breakfast Whole-wheat bagel (1/2 small bagel) Low-fat cream cheese (1 Tbsp.) Cantaloupe (1 cup, cubed) Skim milk (1 cup) Snack Apricot (1 cup, halves) Lunch Any of the above -its Sunday and a new week of losing weight awaits you Keep it up you are doing great. Dinner Vegetable soup with bread roll Strawberries Sunday Breakfast Oat meal with with 1 oz. nuts. Skim Milk Snack 1 Grapefruit or orange Lunch Sandwich - Low fat cheese and tomato with salad Dinner Chicken curry and rice - Home made curry using chicken or lean beef . low-calorie pudding. Good Luck.