3 Perfect Weeks Of Abs Diet Eating - Menus To Melt Your Middle by abc 🌞 def - Musely
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3 Perfect Weeks Of Abs Diet Eating - Menus To Melt Your Middle

posted in Health & Fitness
01/02/2015
  • Monday: 1,592 calories
    Breakfast: 3-egg-white omelet with chopped vegetables, 1 whole-wheat English muffin with 2 teaspoons soft margarine
    Snack #1: Raw mixed vegetables, 1⁄4 cup hummus
    Lunch: 3 ounces sliced turkey breast in a whole-wheat tortilla with mixed greens, tomato, & 2 or 3 slices of avocado; 1 cup mixed green salad with 2 teaspoons olive oil &vinegar
    Snack #2: 1 cup berries mixed with 2 tablespoons fat-free plain yogurt
    Dinner: Asian chicken salad: 2 cups mixed greens, red onions, & tomato wedges; 3 ounces cooked chicken breast, sliced; 1⁄2 cup mandarin orange sections;

  • and 1 ounce cashews tossed with 1 tablespoon olive oil and vinegar; 4 whole-grain crackers
    Snack #3: 1 piece fruit, 1 cup fat-free plain or artificially sweetened yogurt

    Tuesday: 1,597 calories
    Breakfast: 1 cup whole-grain cereal with 2 tablespoons raisins and 1 cup fat-free or 1 percent milk, 1 banana
    Snack #1: 1 container fat-free plain yogurt mixed with 2 tablespoons dried fruit and 2 teaspoons honey
    Lunch: 1 cup broth-based or tomato soup; 2 ounces sliced lean roast beef with lettuce, tomato, and mustard on 2 slices of whole-wheat bread

  • Snack #2: 1 stick string cheese, 2 whole-wheat crackers
    Dinner: 1 cup cooked white or brown rice, 3 ounces grilled shrimp in gumbo sauce, mixed green salad with 2 teaspoons olive oil and vinegar Snack #3: 1 large whole-wheat pretzel

    Wednesday: 1,427 calories
    Breakfast: 1 cup oatmeal with 2 tablespoons mixed dried fruit and nuts and 1 teaspoon cinnamon, 1⁄4 cup fat-free plain yogurt, 1 cup orange or grapefruit juice
    Snack #1: 1⁄4 cup microwave air-popped popcorn (100 calories' worth; see package)

  • Lunch: Tuna salad: 3 ounces grilled or canned tuna, 5 small red potatoes, 1⁄2 cup string beans, and 5 to 8 olives on a bed of salad greens tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar
    Snack #2: 1 large rectangular graham cracker with 1 teaspoon nut butter, 1 piece fruit
    Dinner: 1 vegetarian burger with lettuce, tomato, and red onion on a soft wheat roll; side salad of mixed greens and vegetables and 2 teaspoons olive oil and vinegar dressing
    Snack #3: 1⁄2 cup fat-free ice cream or frozen yogurt

  • Thursday: 1,564 calories
    Breakfast: 3⁄4 cup muesli with 1 cup fat-free milk, 1 orange or 1⁄2 grapefruit
    Snack #1: 1 ounce low-fat cheese, 2 whole-wheat crackers
    Lunch: Tossed salad: mixed salad greens, cucumber, red bell pepper, red onion, diced carrots, tomato, 1⁄2 cup chickpeas, 1⁄2 cup string beans, and 1 ounce grated hard cheese tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar; 1 small whole-wheat roll
    Snack #2: 1 cup fortified soy milk, 2 Whole Grain Fig Newton cookies

  • Dinner: Spaghetti marinara: 1 cup cooked whole-grain pasta topped with 1⁄2 cup marinara sauce and 1 tablespoon grated Romano cheese, side salad with olive oil and vinegar or light dressing
    Snack #3: 2 kiwifruits

    Friday: 1,115 calories plus cheat meal
    Breakfast: 1 cup hot oatmeal with 1⁄4 cup fat-free plain yogurt and 2 tablespoons raisins
    Snack #1: 1 energy bar like a PowerBar Pria or a Luna bar
    Lunch: 2 ounces whole-wheat pita, 2 ounces chicken or turkey breast, 1 tablespoon cranberry sauce with chopped mixed greens
    Snack #2: 1 container fat-free fruit-flavored yogurt with banana

  • Dinner: Cheat meal
    Snack #3: 1 low-fat or fat-free brownie, 1 cup fat-free milk

    Saturday: 1,557 calories
    Breakfast: 2 eggs and 1 egg white, scrambled; 2 slices whole-wheat toast with 2 teaspoons soft margarine and 1 tablespoon jam; 1⁄2 cup mixed fruit and 1⁄2 cup fat-free yogurt
    Snack #1: 1⁄2 whole-wheat pita with 1 tablespoon hummus
    Lunch: 1 cup chicken noodle soup, 4 whole-wheat crackers, mixed green salad with 1 tablespoon grated hard cheese and 5 sliced olives tossed with 2 teaspoons olive oil and vinegar
    Snack #2: 11⁄2 cups watermelon chunks

  • Dinner: 4 ounces broiled lean steak, 1⁄2 cup mashed potatoes (made with soft margarine), 1 cup steamed broccoli with 2 teaspoons Parmesan cheese
    Snack #3: 1 piece fresh fruit with 1⁄2 cup sorbet

    Sunday: 1,448 calories
    Breakfast: 2 whole-wheat frozen toaster waffles topped with 1 tablespoon nut butter and 1⁄2 medium banana, sliced; 1 cup fat-free milk
    Snack #1: 8 ounces low-fat yogurt
    Lunch: 1 medium baked potato topped with sautΓ©ed mixed vegetables (e.g., mushrooms, onions, broccoli) in 1 tablespoon olive oil with 1 ounce grated hard cheese
    Snack #2: 10 almonds or cashews

  • Dinner: Turkey or chicken burger: 4 ounces grilled or broiled chicken or turkey (white meat only) with onions, tomatoes, and lettuce on whole-wheat roll; mixed greens tossed with 2 teaspoons olive oil and vinegar
    Snack #3: 1 4-ounce fat-free pudding

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