New SlenderLean

The Dieter's Choice

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

Poached eggs on 1 slice low carbohydrate bread* with butter, Grilled breakfast sausages, 1/2 cup fresh or frozen berries*, Coffee, tea, or mineral water

Lunch

Sliced grilled chicken breast served on fresh salad greens, black olives, scallions, & balsamic vinaigrette dressing, 1 smlmed peach or 1/2 apple with skin, Water or non-caloric beverage

Dinner

Grilled or sautéed jumbo shrimp brushed in olive oil & garlic, Sliced tomato & mozzarella salad: 1 med. tomato, 2oz mozzarella cheese, fresh basil, & olive oil vinaigrette, 1 cup sautéed broccoli florets, Water or non-caloric beverage

Snacks

1 sml-med. peach or 1/2 apple with skin, Water or non-caloric beverage

Breakfast

Cottage cheese, 1/2 cup fresh strawberries, or med. grapefruit (1/2 cup), Coffee, tea, or mineral water

Lunch

Double patty burger, both buns removed, dressed with bacon, cheese, onion, tomato, lettuce, & avocado (optional), 1 or 2 cups mixed seasonal greens dressed with herbed olive oil vinaigrette, 1/2 cup fresh or frozen strawberries, peaches, or raspberries Water or non-caloric beverage

Dinner

Grilled or roasted chicken, 1/2 cup steamed spaghetti squash, dressed with butter, Parmesan cheese (if desired), 1 or 2 cups mixed seasonal greens, dressed with olive oil vinaigrette and garnished with carrot curls, olives, and radishes, Water or non-caloric beverage

Snacks

1 oz macadamia nuts (1/2 cup), 1 sml-med peach or 1/2 apple with skin

Breakfast

Smoked salmon and cream cheese omelet, 1/2 cup fresh strawberries, 1 slice low carbohydrate bread* toast with butter, Coffee, tea, or mineral water

Lunch

Tuna, chicken, or crab salad (made with mayonnaise, Dijon mustard, chopped hardcooked egg, minced scallion, & minced dill pickles), served on a bed of fresh salad greens, drizzled with herbed olive oil vinaigrette & garnished with black olives & 1/2 tomato wedges, Water or non-caloric beverage

Dinner

Beef tenderloin (or other lean meat), 10 steamed fresh asparagus spears, 2 cups mixed seasonal greens, dressed with herbed olive oil vinaigrette & garnished with carrot curls, olives and radishes, 1/2 tomato sliced, Water or non-caloric beverage

Snacks

Left over grilled or roasted chicken with mustard dipping sauce, 1 oz hard cheese*

Breakfast

Scrambled eggs (3), Crisp bacon, Coffee, tea, or mineral water

Lunch

Smoked turkey & cheese sandwich (meat piled on 1 slice light bread, dressed as desired with mayonnaise, mustard, lettuce, tomato slice, onion, sprouts, & sunflower seeds, 1/2 cup fresh or frozen strawberries or raspberries, Water or non-caloric beverage

Dinner

Grilled or broiled fish (salmon, shark, tuna, halibut) with garlic or lemon dill butter, Small zucchini, grilled or sautéed, 2 cups mixed seasonal greens dressed with herbed olive oil vinaigrette & garnished with carrot curls, olives, & radishes

Snacks

Left over beef tenderloin with mustard for dipping sauce, 1/2 Valencia orange

Day 5 Day 6 Day 7 Day 8
Breakfast

Spinach and cheese (Swiss or Cheddar) omelet, Crisp Bacon, 1/2 cup fresh or frozen berries, Coffee, tea, or mineral water

Lunch

Grilled chicken or fish sandwich, both buns removed, dressed with bacon, cheese, onion, tomato, lettuce, & avocado if desired, 1/2 cup cabbage coleslaw or fresh green salad, 1 sml-med peach, Water or non-caloric beverage

Dinner

Grilled or broiled flank steak, 2 cups spinach leaves topped with crumbled crisp bacon, 1 chopped hard-boiled egg, 1 cup steamed cauliflower, Water or noncaloric beverage

Snacks

Assorted cold cuts* 1/2 cup celery sticks

Breakfast

Egg white omelet filled with mushrooms, cheddar, & onion, Grilled breakfast sausages, Coffee, tea, or mineral water

Lunch

Turkey burger, buns removed, dressed as desired with mayonnaise, mustard, tomato slice, lettuce, onion, & avocado if desired, 1 cup mixed seasonal greens, Water or non-caloric beverage

Dinner

Grilled or sautéed chicken breast, Sautéed spinach in olive oil, 2 cups mixed seasonal greens dressed olive oil vinaigrette, garnished with minced hardboiled egg yolk, & grated cheese, Water or non-caloric beverage

Snacks

Left over flank steak with mustard as dipping sauce, 1 oz String cheese

Breakfast

Cottage cheese, 1/2 cup fresh strawberries, Coffee, tea, or mineral water

Lunch

1/2 small pita filled with tuna or chicken salad (with mayonnaise, Dijon mustard, chopped hard-cooked egg, minced scallion, & minced dill pickle), served with sliced tomato, lettuce, sprouts, and sunflower seeds & garnished with black olives. Water or non-caloric beverage

Dinner

Grilled or broiled fish (salmon, shark, tuna, halibut) dressed with garlic or lemon dill butter, 1 cup steamed asparagus, 2 cups mixed seasonal greens dressed with tomato, red onion, hearts of palm, & herbed olive oil vinaigrette, Water or non-caloric beverage

Snacks

Assorted cold cuts*, 1 sml-med Peach or 1/2 apple with skin

Breakfast

2 Eggs (scrambled, fried, or poached), Crisp bacon, Coffee, tea, or mineral water

Lunch

Sliced grilled chicken served on a bed of fresh salad greens, black olives, and scallions dressed with herbed olive oil vinaigrette, 1/2 cup fresh berries, Water or non-caloric beverage

Dinner

Pork tenderloin (or other lean cut), 1 cup steamed or sautéed summer squash and cauliflower, 2 cups mixed seasonal greens dressed with crumbled crisp bacon, and chopped hardboiled egg, balsamic vinaigrette, Water or noncaloric beverage

Snacks

2 oz string cheese, 1 peach or 1/2 apple with skin

Day 9 Day 10 Day 11 Day 12
Breakfast

Smoked salmon and cream cheese, 1 slice light bread toast, Coffee, tea, or mineral water

Lunch

Tomato stuffed with egg salad: chopped hard-boiled eggs with minced celery, scallions & fresh dill, with mayonnaise seasoned with Dijon mustard. Stuff small to medium tomato with salad mixture, Water or non-caloric beverage

Dinner

Chicken Stir-fry; Thin slices of grilled chicken sautéed with mushrooms, red peppers, bok choy, & snow peas, in garlic, ginger, & peanut oil, Water or non-caloric beverage

Snacks

Left over Pork tenderloin with Dijon mustard for dipping sauce, Mixed hard cheeses (Gouda, Swiss, Cheddar)

Breakfast

Poached eggs (2), 1 slice low carbohydrate* bread toast with butter, Grilled breakfast sausages, Coffee, tea, or mineral water

Lunch

Double patty burger, buns removed, dressed as desired with lettuce, tomato, mustard, onion, cheese, mayonnaise, 1 cup mixed seasonal greens dressed with onion, celery, carrot curls, & balsamic vinaigrette, Water or non-caloric beverage

Dinner

Grilled or sautéed jumbo shrimp – cooked or brushed with garlic oil or butter, Sautéed bok choy, 2 cups baby spinach dressed with chopped hardboiled egg, crumbled crisp bacon, onion, herbed olive oil vinaigrette, Water or non-caloric beverage

Snacks

Assorted cold cuts* 1 Peach or 1/2 apple with skin

Breakfast

Open face fried egg sandwich: 1 fried egg served on 1 slice light bread toast with butter, Crisp bacon, Coffee, tea, or mineral water

Lunch

Tuna salad served on bed of salad greens: flake tuna & mix with minced scallions, parsley, and grated lemon zest, mayonnaise & a squeeze of fresh lemon juice. Place on a bed of mixed salad greens drizzle with herbed olive oil vinaigrette, Water or non-caloric beverage

Dinner

Sausage and peppers with zucchini: Sauté 6 oz of your favorite sausage with 1/2 cup chopped red or green bell peppers, 1/2 cup chopped onion, & 1/2 cup chopped zucchini, Water or noncaloric beverage

Snacks

1-oz celery sticks, String cheese

Breakfast

Cottage cheese, 1/2 cup fresh strawberries or raspberries, Coffee, tea, or mineral water

Lunch

Greek salad: Cut up 1/2 med. Tomato, 1/2 med. green pepper, 1/2 peeled & seeded cucumber & toss into a salad bowl. Add a slice of sweet onion separated into rings, a minced garlic clove, some chopped fresh dill, & lots of chopped parsley. Drizzle olive oil and red wine vinegar over salad & top with 1 oz. of crumbled feta cheese, Water or noncaloric beverage

Dinner

Grilled beef tenderloin (or other lean cut), Sautéed mushrooms and spinach in olive oil, Steamed broccoli florets, Water or non-caloric beverage

Snacks

Assorted cold cuts* 1 Peach or 1/2 apple with skin

Day 13 Day 14 Food Substitutions and Facts
Breakfast

Cheese toast with tomato, bacon, and avocado: Melt 1 oz. grated cheese on 1 slice low carbohydrate* bread with a thin slice of tomato on the bottom, Top with 2 slices of crisp bacon and 1 slice of avocado, Coffee, tea, or mineral water

Lunch

Grilled chicken sandwich, buns removed, dress with bacon, cheese, onion, tomato, lettuce, and avocado if desired, 1/2 cup mixed green salad, Water or non-caloric beverage

Dinner

Grilled Lamb Burgers: mix ground lamb with minced scallion, minced garlic, salt, and pepper, grill according to taste. Steamed green beans, 2 cups spinach salad dressed with red onion, chopped hardboiled egg, crumbled crisp bacon and drizzled with balsamic vinaigrette, Water or non-caloric beverage

Snacks

1/2 cup roasted & salted sunflower seeds, 1/2 cup celery sticks

Breakfast

Spinach omelet filled with Swiss cheese, mushrooms, & onion, Crisp bacon, Coffee, tea, or mineral water

Lunch

Grilled fish sandwich, buns removed, dress with mayonnaise, Dijon mustard, onion, lettuce, tomato slice, 1/2 cup seasonal mixed greens dressed with black olives, carrot curls, onion, & herbed olive oil vinaigrette, Water or non-caloric beverage

Dinner

Grilled or broiled pork chops (2) – trimmed of fat, Sautéed spinach in olive oil, 2 cups mixed seasonal greens dressed with sprouts, grated cheese, onion, carrot curls, 1/2 tomato wedged, balsamic vinaigrette, Water or noncaloric beverage

Snacks

Assorted cold cuts -* 1 sml-med Peach or 1/2 apple with skin

Fats – Each item listed under this category is 5 grams of fat or 45 calories:
Whole or Skim Milk
Meats Tofu or Tempeh

Eggs
2 Tbsp Non-dairy creamer
Rice, Soy, or Almond
Boca Burger or other vegetarian patty
Egg Substitute

1 1/2 tsp Salad dressing
1 Tbsp Light cream
*Food Choices
Bread choices should be soy flour based – 7.5 grams carbohydrate or less per slice.

Hard Cheese choices consist of Gouda, Swiss, Cheddar, Edam.

Berries – Raspberries, Strawberries, Blackberries, Boysenberries, and Blueberries.

Assorted Cold Cuts – Hard Salami, Ham, Turkey, and Chicken.

Weight Loss Supplements High protein diet, Fat burners Ephedra Free Dieting Information

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