Women - 1500 Calories
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Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
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4 egg whites |
6 oz nonfat milk |
Egg white scramble (4 egg whites beaten with 1 tablespoon nonfat milk
+ ½ cup mixed vegetables) |
French toast(1 slice whole wheat bread, ¼ cup egg white substitute, ¼
cup nonfat milk) |
1 tablespoon peanut butter |
1 cup puffed cereal |
½ cup kasha |
| ½ cup oatmeal |
1 cup all Bran Cereal |
1 oz low fat cheese |
1 ¼ cup strawberries |
1 slice whole wheat toast |
½ cup nonfat milk |
½ cup nonfat milk |
| 1 cup nonfat milk |
1 walnut |
1 slice whole wheat bread |
1 poached egg |
1 cup melon |
1 small banana |
1 ½ cup blueberries |
| ½ teaspoon olive oil |
1 cup sliced strawberries or melon chunks |
1 cup nonfat milk |
1 medium tomato (sliced) |
¾ cup nonfat milk |
2 walnuts |
6 almonds (slivered) |
| 1 cup berries |
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1 cup sliced strawberries or melon chunks |
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| 1 tablets Natrol® My Favorite Multiple®
Take One™or Take One™Iron Free |
| Mid-morning snack |
Everyday: Prolab® Essential Whey (http://www.prolab.com/)
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4 oz skinless chicken breast |
4 oz tuna (packed in water) |
3 oz shrimp |
4 oz chicken breast (no skin)(cut in thin slices) |
4 oz turkey breast |
1 cup bean soup |
1 baked potato |
| 1 small baked potato (with skin) with ½ cup plain yogurt |
½ whole wheat pita pocket |
½ cup corn or beans (garbanzo, pinto, black-eyed, etc) |
2 slices whole wheat bread |
2 slices whole grain bread |
1-2 cups salad greens + ½ cup raw vegetables |
1 oz lowfat mozzarella cheese |
| 1 cup broccoli |
6 almonds (slivered) |
1-2 cups salad greens |
½ cup raw vegetables |
Lettuce, tomato |
2 tsp olive oil and vinegar dressing |
1 cup broccoli and cauliflower |
| 1 teaspoon sunflower oil |
½ cup raw vegetables |
1-2 tablespoons fat-free salad dressing |
1 teaspoon reduced fat mayonnaise + mustard to taste |
Mustard |
2 cups of melon chunks |
¼ cup salsa |
| 1 cup nonfat milk |
1 medium tomato |
6 oz nonfat milk |
1 cup plain nonfat yogurt |
¾ cup nonfat milk |
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4 whole apricots |
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1-2 tablespoons fat free dressing |
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6 oz nonfat milk |
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| Mid-afternoon snack |
3 cups popcorn (no fat added) |
2-5 (3/4 oz) whole-wheat crackers, no added fat |
2 rice cakes |
4 slices melba toast |
2-5 (3/4 oz) whole wheat crackers |
1 small orange |
3 cup popcorn (air-popped) |
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¾ oz pretzels |
½ grapefruit |
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4 oz water packed tuna |
6 oz turkey breast (no skin) |
4 oz sirloin or other lean meat |
Salmon Salad (4 oz salmon + 2 cups dark salad greens) |
4 oz pork chops |
1 cup whole grain pasta |
1 small whole wheat tortilla |
| 1 cup brown rice |
1 small potato |
1 cup winter squash |
1 tablespoon fat-free Italian dressing |
½ cup lentils or beans |
2 oz salmon |
2 oz lean beef |
| ½ cup cooked mixed vegetables |
1½ teaspoon olive oil |
1 whole wheat roll |
2-5 whole wheat crackers (3/4 oz) |
1 cup asparagus with almonds (6) |
1 cup mixed vegetables of choice |
1/3 cup beans |
| 1½ teaspoon flaxseed oil |
½ cup broccoli |
½ cup mixed vegetables |
1 cup nonfat milk |
1 cup nonfat milk |
1 tsp flaxseed oil |
2 cups raw vegetables |
| 1 medium orange |
1 cup nonfat milk |
6 oz nonfat milk |
1 slice watermelon |
½ cup applesauce |
1 cup nonfat milk |
1 oz avocado (1/8 medium) |
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1 medium fruit |
½ teaspoon olive oil |
1 medium fruit |
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2½ cups strawberries |
1 small banana |
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1 slice melon |
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1 cup nonfat milk |
Note: Gradual weight loss — about 2 pounds per week is recommended. If
weight loss is greater, it is recommended to add one additional daily
serving of ProLab® Essential Whey.
*Available at ProLab.com