DAY 1:Breakfast: Let’s start with breakfast! One egg on toast, it’s easy to prepare, delicious and filling to keep you going all day! Total: 200 calories
Snack:Getting hungry at the office? This fruit box will satisfy your craving to eat behind your desk. Skip the chocolates, biscuits, and chips and choose a fruit serving to eat before lunch this week! Total: ½ cup strawberries= 60 calories
Breakfast: We don’t want you to get bored of your breakfast! Change it up today with a cup of oatmeal. Mix 2 tablespoons of oats, 1 tablespoon of dried fruits or berries and half a cup of milk for a long release of energy. Total: 200 calories Snack: Are you getting hungry between meals? Remember to be eating your fruit snacks before lunch and before dinner, you get 2 snacks a day. Other snack options to replace your fruits with: 1 cup low fat yogurt, vegetable slices, or 2 Tbsp of raw almonds. Keep your snacks less than 100 calories Lunch: Eat light by making one of your meals a salad this week for lunch or dinner! Choose a green base, add your colorful mix of veggies and top it off with protein such as tuna or grilled chicken. Make sure to choose a low calorie sauce such as lemon mustard dressing. Today’s lunch meal is a Chicken Rocca Salad with one tablespoon of walnuts on top! Total: 300 calories Workout: Adding some cardio exercise every other day this week will help burn some extra calories to lose weight faster! Today call your friends and plan to go jogging for sunset before dinner! 30 minutes light running will burn an average of 300 calories! Dinner: A filling and light dinner to end your second day: Homemade burgers! Prepare: 2 grilled meat patties side with lettuce, veggies and onions and paired with 1 medium baked potato instead of bread! Total: 500 calories
Breakfast: Today’s breakfast is a smoothie! Blend: ½ banana, ½ cup skimmed milk, 4 almonds, and 1 tsp of peanut butter with ice! Remember to grab a fruit for your morning snack! Total: 200 calories Lunch: Enjoy 2 cups of delicious lentil salad mixed with chopped peppers, radish and parley and topped with feta cheese and lemon sauce as a lunch meal and you will be surprised by just how full you will be! Total: 350 calories Snack: Did your exercise yesterday? Then this hot afternoon I think we deserve a treat! Frozen yogurt is a healthy option when catching up with the girls! Choose the smallest size with fruit toppings for the lowest calories. Total: 150 calories.Dinner: Dinner tonight will be three grilled chicken kebabs with Mediterranean vegetables! This is a healthier option we can find on almost every menu when eating at a restaurant and can easily be prepared at home too with pepper and a garlic marinade! Total: 350 calories #TIP: Hydrate well this week to minimize thirst and hunger and help accelerate weight loss! Water is the best option instead of juice and sodas! Try some flavored water to keep things interesting!
Breakfast: Yes it’s true, rice cakes are healthy! So for breakfast today choose to eat 2 rice cakes with 2 turkey slices or 2 spoons of labneh and veggies. Total: 120 calories Coffee: I am a caffeine addict! But my morning latte and caramel macchiato can reach 400 calories. Instead drink one cup of coffee a day and make it black with or with half a cup of skimmed milk!Black coffee: 0 calories Lunch: It’s a busy day at the office and I’m in need of a quick and healthy lunch. This whole-wheat baguette with light cheese is a good choice for about 400 calories with a salad on the side. You can also choose grilled chicken, tuna, or turkey. Remember choose a salad for dinner tonight to keep it light the rest of the day. Snack: 1 cup of diced cantaloupe just refreshes my day and satisfies my sweet tooth with its honey sweetness! Total: 60 caloriesDinner: My Tuna salad is always filled with colors and flavor! Add to your lettuce base chopped onions, yellow pepper, shredded carrots, cherry tomatoes, olives and top with tuna. Sauce: Lemon, vinegar and 1 tsp of olive oil. Total: 220 calories
Breakfast: 1 scrambled egg + 1 egg white with toast is a hearty breakfast. Total: 220 calories Lunch: Red Quinoa salad! Boil some quinoa and mixed once cup with some diced vegetables and a lemon/ oil dressing. Quinoa is a great alternative to rice and pasta since it contains more proteins and less carbs to will fill you up! Total: 380 caloriesDinner: Protein filled dinner of stir-fried shrimps with curry powder and veggies. 1) Choose a protein: meat, fish, chicken, beans 2) Pair it with vegetables and grill them3) Add some spices Total: 350 calories Drinks: Out for drinks? This weekend make sure you’re careful with the cocktails! Choose to have only one drink to limit the calories that come with it and avoid the mixed fruit drinks that are high in sugar. Sip on water in-between to avoid ordering another drink. 1 glass of wine: 150 calories
Breakfast: We can’t forget our traditional breakfast foods, zaatar or thyme! Our healthy version: Spread 2 spoons of a thyme/oil mix onto two rice cakes and enjoy! Total: 150 calories Lunch: A perfect Saturday lunch is a goat cheese salad with raw nuts and a balsamic glaze and you can find it on just about every menu at your favorite restaurants! Total: 400 calories Exercise: This weekend I’m going dancing! Some night time fun with friends and I’ll be burning about 400 calories, it’s like a one hour cardio class that will work your entire body while enjoying good music!Dinner: Saturday nights are always for sushi nights with the girls! Enjoy 6 pieces of crab, salmon, or tuna maki and 8 pieces of sashimi to control your calories! Total: 450 calories
Breakfast: Todays breakfast is a1 cup of fruit salad, choose 3 of your favorite fruits you have at home and chop them up! Total: 180 caloriesLunch: It’s a family gathering and I’m sure there is lots of food around! An easy tip to control yourself: Fill up on salad and eat from only one grilled dish only. Grilled meat or chicken kebabs with Tabbouleh is the best choice! Total: 440 calories Dinner: Keeping it light the last day! An easy meal to prepare with the food you have in your cupboard: 1 cup of chickpeas with vegetables lemon and cumin! Total: 160 calories Make sure to check your weight tomorrow morning! #1kg1week