Free weight loss plan, diet recipes online

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just download the file.When selecting a weight loss plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below. "best diet foods","best diet to lose weight","cabbage diet recipe","diet recipes on line","easy healthy recipes","foods to eat to lose weight fast",free,"free diet recipes on line","healthy diet recipes","healthy dinner recipes","healthy recipes online","healthy shrimp recipes","how to lose weight fast","lose weight fast and easy","lose weight fast without exercise",recipes,"recipes to lose weight fast","weight loss plan"

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Free weight loss plan, diet recipes online

  1. 1. Free Weight Loss Plan, Diet Recipes OnlineWhen selecting a weight loss plan, make sure you are consuming a balanced and complete diet.Your assignment is to set realistic and attainable weight loss and diet goals. Start by followingthe simple guidelines below.Nutritional and Weight Loss Plan Guidelines 1. Commit to consuming 4 - 6 small meals and snacks everyday. 2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. 3. Keep it simple. Dont get too caught up on the specifics or your diet. Start by simply just counting calories. 4. Eat your foods slower. 5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 6. Avoid foods that are high in fat and calories. 7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day. CLICK HERE TO STAR BURNING FAT NOW!Here is a sample weight loss plan (1400 calories).Breakfast Amount Item Protein Carbs Fats Calories 1 cup Milk - 1% 4.00 5.50 1.00 50.00 Oatmeal - 1 pack instant 4.50 31.60 2.10 152.00 pkt.,maple Total: 8.50 37.10 3.10 202.00AM Snack
  2. 2. 1 each MetRx Bar 26.00 52.00 2.5 320.00 Total: 26.00 52.00 2.5 320.00Lunch Chicken sandwich - 1 each 24.00 37.00 13.00 340.00 Wendys grilled Coca cola- 12 diet w/ 0.00 0.40 0.00 0.00 ounces caffeine Total: 24.00 37.40 13.00 340.00PM Snack Bread whole 2 each 6.00 24.00 2.00 140.00 wheat -slice Mayo type 2 tsp 0.32 8.42 11.77 137.37 reg, w/salt Tuna Solid 2.5 White-Water 18.75 0.00 0.90 89.28 ounces small can Total: 25.07 32.42 14.67 366.64Dinner 4 Halibut - 22.50 0.00 3.00 119.25 ounces broiled rice-white 0.5 cup cooked 3.00 31.00 0.00 82.00 steamed
  3. 3. Vegetables - 0.5 cup mixed, 2.60 11.90 0.10 54.00 frozen, boiled Total: 28.10 42.90 3.10 255.25 Grand Total: 111.67 201.82 36.37 1483.89CLICK HERE TO STAR BURNING FAT NOW!Quick - Fast Weight Loss Diet (1300 Calorie)When selecting a low fat diet plan, make sure you are consuming a balancedand complete diet. Your assignment is to set realistic and attainable weightloss and diet goals. Start by following the simple guidelines below.Nutritional and Low Fat Diet Guidelines 1. Commit to consuming 4 - 6 small meals and snacks everyday. 2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. 3. Keep it simple. Dont get too caught up on the specifics or your diet. Start by simply just counting calories. 4. Eat your foods slower. 5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 6. Avoid foods that are high in fat and calories. 7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.Here is a sample low fat diet plan (1300 calories).CLICK HERE TO STAR BURNING FAT NOW!
  4. 4. Breakfast Amount Item Protein Carbs Fats Calories 12 coffee-w/caffeine 0.40 1.40 0.00 8.00 ounces 1 each Bagel-plain, Lenders Bake Shop 8.00 42.00 2.00 210.00 2 tbsp Peanut butter- creamy 8.60 5.70 16.40 190.00 1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55 Total: 17.44 49.74 20.12 427.55AM Snack 1 each apple-medium with peel 0.30 21.10 0.0 81.00 Total: 0.30 21.10 0.0 81.00Lunch 3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25 12 Coca cola- diet w/ caffeine 0.00 0.40 0.00 0.00 ounces .25 cup Croutons-plain 9.00 5.50 0.50 30.50 Salad-lrg. Garden w/tomato and 1 large 2.60 19.00 0.80 98.00 onion 4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00 Total: 38.00 36.90 8.30 348.75PM Snack 1 each apple-medium with peel 0.30 21.10 0.0 81.00 Total: 0.30 21.10 0.0 81.00Dinner 3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25 1 cup pasta, corn cooked 3.68 39.07 1.07 176.40 1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00
  5. 5. 2 tbps thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00 Total: 31.38 54.57 6.42 405.65 Grand Total: 87.43 183.42 34.85 1343.95Grocery ListFood QuantityApple - medium with peel 14 eachBagel - plain 7 eachChicken Breast / White Meat 42 ouncesCoca Cola - diet 84 ouncesCream, fluid, half and half 7 tablespoonsCroutons - plain 2 cupsPasta, corn, cooked 7 cupsPeanut butter - creamy 14 table spoonsSalad - large garden 7 largeSalad - small garden 7 smallThousand island - reduced cal. 42 table spoonsCLICK HERE TO STAR BURNING FAT NOW!Heart Healthy Meal Plan (1500 Calorie)Non Low Carb - Healthy Weight Loss Diet PlanWhen selecting a heart healthy meal plan, make sure you are consuming a balanced andcomplete diet. Your assignment is to set realistic and attainable diet goals. Start by following thesimple guidelines below.Nutritional and Healthy Meal Guidelines 1. Commit to consuming 4 - 6 small meals and snacks everyday.
  6. 6. 2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. 3. Keep it simple. Dont get too caught up on the specifics or your diet. Start by simply just counting calories. 4. Eat your foods slower. 5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 6. Avoid foods that are high in fat and calories. 7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.Here is a sample healthy low fat meal plan (1517 calories).Breakfast Amount Item Protein Carbs Fats Calories 12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00 1 cup Milk 8.00 11.00 5.00 120.00 1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55 1 pack Oatmeal-instant,maple,brn sugar Quaker 4.50 31.60 2.10 152.00 Total: 13.34 44.65 8.82 299.55AM Snack 1 cup Cottage cheese- 1%fat 28.00 6.00 2.00 164.00 0.5 cup Pineapple-canned, chunks 0.00 18.00 0.00 70.00 Total: 28.00 24.00 2.00 234.00Lunch 2 each bread whole wheat-slice 6.00 24.00 2.00 140.00 1 cubic inch cheddar cheese 4.26 0.15 4.12 56.36 .15 cup mayo 0.32 8.47 11.77 137.37 1 ounce turkey breast/white meat 8.50 0.00 0.20 38.25 .25 small Tomato-small 0.25 1.43 0.10 6.50 Total: 19.33 34.36 18.19 378.48
  7. 7. PM Snack 8 each Cracker/Nabisco-Low Saltines 1.60 16.00 3.20 96.00 1 ounce Turkey/white meat 8.50 0.00 0.20 38.25 Total: 10.12 16.00 3.40 134.25Dinner 5 ounces Halibut - broiled 37.50 0.00 5.00 198.75 1 cup rice-white cook steamed 6.00 62.00 0.00 164.00 2 tbps Thousand island-reduced cal. Kraft 0.00 6.00 2.00 40.00 0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00 1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00 1 tsp Sugar-white 0.00 4.00 0.00 15.00 12 fluid ounces Tea-prepared w/tap water 0.00 1.00 0.00 4.00 Total: 44.80 82.50 7.40 470.75 Grand Total: 115.58 201.50 39.82 1517.04Grocery ListFood QuantityApple - medium with peel 7 eachBanana - medium 8 inch 7 eachBread whole wheat - slice 14 eachBroccoli 7 spearsCheerios 10.5 cupsChicken Breast / White Meat 28 ouncesCoffee- w/caffeine 84 ouncesCream, fluid, half and half 7 tablespoonsHalibut - broiled 35 ouncesMayo type, reg., w/salt 1 cupMilk - 2 % fat 7 cups
  8. 8. Orange - medium 7 eachSugar - white 14 tea spoonsRice - white 7 cupsThousand island - reduced cal. 7 table spoonsTurkey Breast / White Meat 14 ouncesTea 82 ouncesCLICK HERE TO STAR BURNING FAT NOW!One Day Diet (1600 Low Calorie, Low Fat)When selecting a low calorie or low fat plan, make sure you are consuming a balanced andcomplete diet. Your assignment is to set realistic and attainable low calorie diet goals. Start byfollowing the simple guidelines below.Nutritional and Low Fat Diet Guidelines 1. Commit to consuming 4 - 6 small meals and snacks everyday. 2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. 3. Keep it simple. Dont get too caught up on the specifics or your diet. Start by simply just counting calories. 4. Eat your foods slower. 5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 6. Avoid foods that are high in fat and calories. 7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.Here is a sample Low Fat Diet (1600 calories).Breakfast Amount Item Protein Carbs Fats Calories
  9. 9. 12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00 1 cup Milk 8.00 11.00 5.00 120.00 1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55 1.5 cups cheerios 4.50 34.50 3.00 165.00 Total: 12.98 46.26 9.73 305.22AM Snack 1 each apple-medium with peel 0.30 21.10 0.00 81.00 Total: 0.30 21.10 0.00 81.00Lunch 2 each bread whole wheat-slice 6.00 24.00 2.00 140.00 1 each orange-medium 1.10 17.40 0.30 69.00 .15 cup mayo 0.32 8.47 11.77 137.37 2 ounces turkey breast/white meat 17.00 0.00 0.40 76.50 12 ounces Coca Cola-diet w/ caffine 0.00 0.40 0.00 0.00 Total: 24.42 49.96 14.47 422.87PM Snack 1 each banana-med. 1.20 26.70 0.60 105.00 Total: 1.20 26.70 0.60 105.00Dinner 5 ounces Halibut - broiled 37.50 0.00 5.00 198.75 1 cup rice-white cook steamed 6.00 62.00 0.00 164.00 1 tbps Thousand island-reduced cal. Kraft 0.00 3.00 1.00 20.00 1 spear broccoli 4.50 7.90 0.50 42.00 1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00 Total: 84.50 82.40 10.90 660.75
  10. 10. Grand Total: 123.39 226.42 35.70 1574.84Grocery ListFood QuantityApple - medium with peel 7 eachBanana - medium 8 inch 7 eachBread whole wheat - slice 14 eachBroccoli 7 spearsCheerios 10.5 cupsChicken Breast / White Meat 28 ouncesCoca Cola - diet 84 ouncesCoffee- w/caffeine 84 ouncesCream, fluid, half and half 7 tablespoonsHalibut - broiled 35 ouncesMayo type, reg., w/salt 1 cupMilk - 2 % fat 7 cupsOrange - medium 7 eachRice - white 7 cupsSalad - small garden 7 smallThousand island - reduced cal. 7 table spoonsTurkey Breast / White Meat 14 ouncesCLICK HERE TO STAR BURNING FAT NOW!Free Diet Menu (2200 Calorie)When selecting a menu to lose body fat, make sure you are consuming a balanced and completediet. Your assignment is to set realistic and attainable weight loss and diet goals. Start byfollowing the simple guidelines below.Nutritional and Diet Menu Guidelines
  11. 11. 1. Commit to consuming 4 - 6 small meals and snacks everyday. 2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. 3. Keep it simple. Dont get too caught up on the specifics or your diet. Start by simply just counting calories. 4. Eat your foods slower. 5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 6. Avoid foods that are high in fat and calories. 7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.Here is a sample diet Menu (2200 calories).Breakfast Amount Item Protein Carbs Fats Calories 12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00 1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00 1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55 0.5 cup fruit cocktail 0.51 29.76 0.09 114.40 Total: 43.35 40.80 4.82 387.95AM Snack 1 each apple-medium with peel 0.30 21.10 0.00 81.00 1 each Banana-medium 8 inch 1.20 26.70 0.60 105.00 Total: 1.50 47.80 0.60 186.00Lunch 1 each apple-medium with peel 0.30 21.10 0.00 81.00
  12. 12. 2 each bread whole wheat-slice 6.00 24.00 2.00 140.00 2 cubic cheddar cheese 8.47 0.44 11.27 136.88 inch .15 cup mayo 0.32 8.47 11.77 137.37 3 ounce turkey breast/white meat 25.50 0.00 0.60 114.75 Total: 40.58 53.96 25.64 610.00PM Snack 2 each bread-slice rye 7 grain 10.00 72.00 4.00 180.00 4 tsp jelly-any fruit flavor 0.00 16.00 0.00 56.00 2 tbps peanut butter 8.00 7.00 16.30 190.00 Total: 18.00 95.00 20.30 426.00Dinner 4 ounces chicken breast/ white meat 35.20 0.00 4.00 187.00 1.5 cup rice-white cook steamed 9.00 93.00 0.00 246.00 Thousand island-reduced 4 tbps 0.00 12.00 4.00 80.00 cal. Kraft 0.25 cup croutons-plain 9.00 5.50 0.50 30.50 salad-sm. Garden w/tomato, 1 small 1.30 9.50 0.40 49.00 onion Total: 54.50 120.00 8.90 592.50 Grand Total: 157.93 357.56 60.26 2202.45Grocery ListFood QuantityApple - medium with peel 14 eachBanana - medium 8 inch 7 each
  13. 13. Bread - slice rye 7 grain 14 eachBread whole wheat - slice 14 eachCheese, cheddar 14 cubic inchChicken Breast / White Meat 28 ouncesCoffee- w/caffeine 84 ouncesCottage cheese - 1 % fat 10.5 cupsCream, fluid, half and half 7 tablespoonsCroutons - plain 2 cupsFruit cocktail 3.5 cupsJelly - any flavor 28 tea spoonsMayo type, reg., w/salt 1 cupPeanut Butter 14 table spoonsRice - white cook steamed 10.5 cupsSalad - small garden 7 smallThousand island - reduced cal. 28 table spoonsTurkey Breast / White Meat 21 ouncesCLICK HERE TO STAR BURNING FAT NOW! Free Low FatRecipes (2800 Low Calorie Meal)When selecting a low fat meal, make sure you are consuming a balanced and complete diet. Yourassignment is to set realistic and attainable diet goals. Start by following the simple guidelinesbelow.Nutritional and Low Fat Meal Guidelines 1. Commit to consuming 4 - 6 small meals and snacks everyday. 2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  14. 14. 3. Keep it simple. Dont get too caught up on the specifics or your diet. Start by simply just counting calories. 4. Eat your foods slower. 5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 6. Avoid foods that are high in fat and calories. 7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.Here is a sample low fat meal (2800 calories).Breakfast Amount Item Protein Carbs Fats Calories 12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00 1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00 1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55 0.5 cup fruit cocktail 0.51 29.76 0.09 114.40 2 each Orange- medium 2.20 34.80 0.00 138.00 1 medium Peach- medium 0.60 9.70 0.10 37.00 1 tsp Sugar-white 0.00 4.00 0.00 15.00 Total: 46.15 89.30 4.92 577.95AM Snack 1 each Banana-medium 1.20 26.70 0.60 105.00 3 tbps Peanut Butter 12.00 10.50 24.45 285.00 Total: 13.20 37.20 25.05 390.00Lunch 1 each Apple- medium with peel 0.30 21.10 0.00 81.00 3 each Bread whole wheat slice 9.00 36.00 3.00 210.00
  15. 15. Chedder, mild shredded, Kraft Lite 1 ounce 8.00 1.00 5.00 80.00 Naturals 0.1 cup Lettuce, iceberg, raw 0.06 0.11 0.01 0.66 1 tsp Sugar - White 0.00 4.00 0.00 15.00 12 fluid Tea- prepared w/tap water 0.00 1.00 0.00 4.00 ounces 2 ounce turkey breast/white meat 17.00 0.00 0.40 76.50 0.15 cup Mayo 0.32 8.42 11.77 137.37 Total: 34.67 71.64 20.18 604.53PM Snack 2 each Bread- slice rye 7 grain 10.00 72.00 4.00 180.00 1 tbps Mayonnaise- Kraft Free, fat free 0.00 3.00 0.00 8.00 0.5 cup Tuna solid in water 30.00 0.00 2.00 140.00 Total: 40.00 75.00 6.00 328.00Dinner 1 each Banana- medium 1.20 26.70 0.60 105.00 3 each Bread whole wheat- slice 9.00 36.00 3.00 210.00 Jelly-strawberry, pure seedless, 4 tsp 0.00 16.00 0.00 72.00 Knotts 2 cup Milk-skim no fat 16.00 24.00 0.00 160.00 4 tbps Peanut Butter 16.00 14.00 32.60 328.00 Total: 42.20 116.70 36.20 927.00 Grand Total: 176.22 389.84 92.35 2827.00Grocery ListFood QuantityApple - medium with peel 7 eachBanana - medium 8 inch 14 each
  16. 16. Bread - slice rye 7 grain 14 eachBread whole wheat - slice 42 eachCheddar, mild shredded 7 ouncesCottage Cheese - 1 % fat 10.5 cupsCream, fluid, half and half 7 tablespoonsFruit cocktail 3.5 CupsJelly - Strawberry 28 tspLettuce, raw 0.7 cupTuna Solid White in water 3.5 ouncesMayo type, reg., w/salt 1 cupMayo type, reg., w/salt 7 tbpsMilk - non fat 14 cupsOrange - medium 14 eachPeach - medium, 4 oz. 7 eachPeanut Butter 49 table spoonsTea - prepared w/ tap water 84 ouncesSugar - white 14 tea spoonsTurkey Breast / White Meat 14 ouncesCLICK HERE TO STAR BURNING FAT NOW!
  17. 17. CLICK HERE TO STAR BURNING FAT NOW!

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