New SlenderLean

The Dieter's Choice

Weight Loss Diet and Exercise Plan - Protein Low Carbs.
14 Day Balanced Meal Diet Plan for Weight Loss
Day 1 Day 2 Day 3 Day 4
Breakfast

Cantaloupe, 1/2 small, Soft-cooked egg,
1 Whole wheat toast, 1 slice with 1 tsp butter, Coffee or tea

Lunch

Sliced grilled chicken breast, 3 oz with Spicy mustard, Grated carrot salad, 1/2 cup with 1 T Raisins, 2 T crushed pineapple,Water or non-caloric beverage

Dinner

Lean roast beef, 3 oz with 1 tsp sauce, Steamed cauliflower with lemon juice and dried oregano Baked sweet potato, 6 oz with 1tsp butter French bread, 1 slice

Snacks

1 oz part-skim mozzarella cheese, Ryvita crackers, 6

Breakfast

Shredded wheat, 1/2 oz, Grapefruit, medium, Coffee or tea

Lunch

Turkey sandwich (layer 2 oz turkey breast on 2 slices light rye toast, with mustard, lettuce and tomato slices), Carrot sticks, Water or non-caloric beverage

Dinner

Grilled Mahi-Mahi, 6 oz with lemon juice and 1 tsp butter, Cooked pearl barley, 1/3 cup, Tossed green salad with 1 1/2tsp Italian dressing, Sliced apples, 1/2 cup with celery and walnuts

Snacks

Ryvita Crackers, 3, Natural peanut butter, 2 tsp

Breakfast

Cottage cheese, 1/2 cup fat-free or 1% fat topped with sprinkle of cinnamon and 4 walnut halves, Pear, 1, Coffee or tea

Lunch

Mahi-Mahi salad (4 oz of last nights fish with red leaf lettuce, sliced celery, and 1 1/2 tsp honey-dijon dressing), whole wheat toast, 2 slices, Water or non-caloric beverage

Dinner

Grilled hamburger, 6 oz with grilled onion and zucchini slices, tomato slice, and 2 slices avocado, Toasted sesame seed bagel, 1 with 1 Tbsp fat free cream cheese, Fat-free milk, 1 cup

Snacks

Yogurt, non-fat plain or naturally Chopped nuts, 1 Tbsp

Breakfast

Bran-flake cereal, 1/2 cup, Banana, 1 small Milk, non-fat, 8 oz, Coffee or tea

Lunch

Tuna salad stuffed tomato (mix 3 oz drained canned tuna with 1 Tbsp reduced-fat mayonnaise, chopped celery, and chopped green onion. Spoon into seeded tomato half) Salad greens, 1 cup, Water or noncaloric beverage

Dinner

London Broil, 3 oz, Brown rice, 1/3 cup, Steamed vegetables, mixed, 1 cup Salad greens, 1 cup Vinaigrette dressing, 1 Tbsp, Water or non-caloric beverage

Snacks

Ryvita Crackers, 3 Natural peanut butter, 2 tsp

Day 5 Day 6 Day 7 Day 8
Breakfast

Whole-grain pumpernickel toast, Swiss cheese, reduced-fat, 2 oz, Tomato juice, 4 oz, Coffee or tea

Lunch

Cottage cheese, 1/2 cup fat-free or 1%, Topped with 6 whole almonds, Peach, 1, Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Water or non-caloric beverage

Dinner

Turkey burger, broiled, 6 oz, made from Ground turkey, Bulgur wheat, 1/2 cup cooked (available at health food stores),

Salad greens, 2 cups, Vinaigrette dressing, 2 Tbsp, Water or non-caloric beverage

Snacks

Hummus, 1/2 Tbsp (available at health food stores) Crackers, weave-type, 2 reducedfat, Grapes, 15

Breakfast

Yogurt, non-fat plain or sweetened with Splenda ,Trail mix, 1 1/2 Tbsp,
Apple, 1, Coffee or tea

Lunch

Bean tostada (spread 2 Tbsp fat-free refriedblack beans on a corn tostada topped with mild green salsa, lettuce, 2 oz cheddar cheese and 1 Tbsp non-fat sour cream), Carrot and celery sticks,
Water or non-caloric beverage

Dinner

Lamb chops, broiled, 5 oz edible portion, Sweet potato, 1 medium, 6 oz,
Cauliflower, steamed, 1 cup, Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Water or non-caloric beverage

Snacks

Cheddar cheese, 1 oz reduced-fat,
Berries, 1/2 cup

Breakfast

Omelet, reduced-fat (1 whole egg and 2 egg, Whites or 4 egg whites; 1/2 cup total chopped onion, peppers and tomatoes; cook in 1 tsp, Olive oil) Melon cubes, 1 cup, Non-fat milk, 8 oz,
Coffee or tea

Lunch

Salad with turkey strips: 2 cups salad greens, 4 oz turkey strips, 1 oz shredded reduced-fat cheeseVinaigrette dressing, 1 Tbsp, Milk, non-fat, 8 oz

Dinner

Vegetable Stir-Fry: stir-fry bell peppers, Broccoli florets, baby carrots, green, Beans, 2 garlic cloves in 2 Tbsp olive oil, Wild rice, 1/3 cup, Salad greens, 1 cup, Vinaigrette dressing, 1 TbspWater or non-caloric dressing

Snacks

Apple, 1, Mozzarella cheese, 1 oz, part-skim

Breakfast

English muffin, whole-wheat, 1 topped with 1 Tbsp butter, Melon cubes, 1 cup, Coffee or tea

Lunch

Tuna salad and cheese sandwich: 2 slices light whole-wheat bread, 3 oz white tuna, packed in water, 1 Tbsp light mayonnaise, 2 Tbsp chopped onion, 1 oz reduced-fat Swiss cheese, Pear, 1/2 sliced, Milk, non-fat, 8 oz

Dinner

Turkey burger, 4 oz (from ground turkey), Corn, 1/2 cup, Spinach, cooked, 1 cup, Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Water or non-caloric beverage

Snacks

Whole cashews, 6, Clementines, 2

Day 9 Day 10 Day 11 Day 12
Breakfast

Multigrain cereal, 1/2 (look for cereal with 5 g (or more) dietary fiber per
serving) Berries, 1 cup, Milk, non-fat, 8 oz, Coffee or tea

Lunch

Yogurt, non-fat plain sweetened with Splenda, Trail mix, 1 1/2 Tbsp, Sesame flatbreads, 2 Salad greens, 1 cup, Water or non-caloric beverage

Dinner

Baked chicken breast, boneless, skinless, Sweet potato, 1/2 medium (3 oz), Green beans, steamed, 1 cup, Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Water or non-caloric beverage

Snacks

Baked tortilla chips, 10, Tomato salsa, 2 Tbsp

Breakfast

Hard-boiled egg, 1 or 2 hard-boiled egg whites Sausage link, 1, Light wholewheat toast, 1 slice, Milk, non-fat, 8 oz,
Coffee or tea

Lunch

salad (combine torn spinach leaves, 1 chopped hard-cooked egg, 4 oz grilled chicken strips, sweet red pepper, 1 T olive oil and balsamic vinegar), Milk, non-fat, 8 oz

Dinner

Broiled salmon with lemon juice and capers 4 oz, Wild rice, 1/2 cup, Spinach, steamed, 1 cup, Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Milk, non-fat, 8 oz

Snacks

Pear, 1, Walnut halves, 4

Breakfast

Pumpernickel bagel, 1/2 (2 oz), Cream cheese, 1 Tbsp, Tangerine, 1, Coffee or tea

Lunch

Black bean soup, ready-to-use, 1 cup, Topped with 1 oz shredded reduced-fat, Swiss cheese, Sesame flatbreads, 2, Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Water or non-caloric beverage

Dinner

Grilled hamburger, 1 (6 oz made from extra lean ground beef topped with tomato/lettuce/ mustard), Steamed green beans, Steamed couscous, 1/3 cup with 1 Tbsp olive oil, Water or non-caloric beverage

Snacks

Yogurt, 8 oz, non-fat plain or sweetened with Splenda, Whole cashews, 6

Breakfast

Oatmeal, cooked, 1/2 cup topped with 1 Tbsp ground flaxseeds (available in health food stores buy whole, keep refrigerated and grind before use), Grapefruit, 1/2, Coffee or tea

Lunch

Vegetarian burger (in a mini wholewheat pita pocket with tomato / lettuce / onion / ketchup), Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Apple, 1, Milk, non-fat, 8 oz

Dinner

Turkey breast, 1 (4 oz), Sweet potato, 1/2 medium (3 oz) baked zucchini and red peppers, 1 cup (Brush with 1 tsp olive oil before grilling), Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Water or non-caloric dressing

Snacks

Popcorn, hot-air popped 3 cups or microwave light popcorn

Day 13 Day 14 Food Substitutions and Facts
Breakfast

Whole-wheat bagel, 1/2 (2 oz), topped with cream cheese, 1 Tbsp Milk nonfat, 8 oz, Coffee or tea

Lunch

Tuna in a Pita Pocket: 3 oz waterpacked tuna, 1 Tbsp light mayonnaise, 1 Tbsp chopped celery, 1 mini wholewheat pita pocketSalad greens, 1 cup, Fat-free salad dressing, 1 TbspWater or non-caloric beverage

Dinner

Ravioli, mini cheese filled, 12 (1 1/2 -in.square ravioli), Marinara sauce, 1/3 cup, Salad greens, 1 cup, Vinaigrette dressing, 1 Tbsp, Green beans, steamed, 1 cup, Water or non-caloric beverage

Snacks

Pear, 1, Cheddar cheese, reduced-fat, 1 oz

Breakfast

Whole-grain pumpernickel toast, 2 slices, Mozzarella cheese, part skim, 2 oz, Grapefruit, 1/2 , Coffee or tea

Lunch

Turkey sandwich: 3 oz turkey breast tomato/lettuce whole-wheat bread, 2 slices, Salad greens, 1 cup dressing, 1 Tbsp, Milk, non-fat, 8 oz

Dinner

Grilled halibut, 6 oz with capers and lemon juice, Tossed green salad with 1
Tbsp each olive oil and balsamic vinegar, Brown rice, steamed, 1/3 cup with 1 Tbsp sliced green onions and 1 Tbsp olive oil, Water or non-caloric beverage

Snacks

1 oz part-skim mozzarella cheese,Ryvita crackers, 6

Fats – Each item listed under this category is 5 grams of fat or 45 calories:
1 tsp Butter
2 tsp Reduced-fat mayonnaise
2 Tbsp Reduced-calorie salad dressing
2 Tbsp Non-dairy creamer
1 tsp Phyosterol spread
1 tsp Mayonnaise

1 1/2 tsp Salad dressing
1 Tbsp Light cream
Sugars – Each item listed under this category is 5 grams of sugar or 20 calories:
1 tsp Sugar
1 tsp Brown sugar
1 tsp Syrup (Maple, Corn)
1 Tbsp Reduced-sugar syrup
1 tsp Powdered Sugar
1/2 tsp Honey
1 tsp Molasses
1 tsp Jam
Other – Additional substitutions may be made by using the following calorie equivalents:
1 oz Cheese (cheddar, jack)
1 cup Skim Milk
1 cup Skim Milk
1 cup Low-fat yogurt
1/2 cup Ice cream
1 1/2 oz Reduced-fat cheese
1/2 cup 1% Milk
1/2 cup 2% Milk
1 1/2 cup Non-fat yogurt
1 cup Low-fat frozen yogurt

Weight Loss Supplements (high protein diet, fat burners) Dieting Information

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