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Training:
Exercise to lose weight at home for you! You can easily apply it at home for healthy weight loss.
For example an article;
Day 1
Breakfast
1 cup nonfat plain Greek yogurt
1/4 cup muesli
1/4 cup blueberries
AM snack (70 calories)
2 clementines
Lunch (340 calories)
Avocado and Egg Toast with Garden Salad
1 slice of sprouted whole wheat bread
1/4 medium avocado, mashed
1 large egg, cooked in 1/4 tsp. olive oil or a skillet with a thin layer of cooking spray (1 second spray)
Season the egg with a pinch of salt and pepper.
1 1/2 cups of mixed vegetables
2 tbsp. grated carrot
1/2 cup sliced cucumber
Top salad with 1/2 tbsp. each balsamic vinegar and olive oil.
Afternoon snack (51 calories)
6 dried apricots
Dinner (492 calories)
1 cup; roasted beet salad with feta cheese; pistachios
4 oz. cooked chicken breast, cooked in 1 olive oil and seasoned with a pinch of salt and pepper
1 slice whole wheat bread, toasted and sprinkled with 1/2 tsp. olive oil.
Day 2:
Breakfast (264 calories)
1 cup nonfat plain Greek yogurt
1/4 cup muesli
1/4 cup blueberries
AM snack (84 calories)
5 dried apricots
Lunch (335 calories)
Chickpea and Vegetable Salad
2 cups of mixed vegetables
3/4 cup vegetables of your choice (try cucumbers and tomatoes)
1/2 cup chickpeas, rinsed
1/2 tablespoon chopped walnuts
Combine ingredients and top salad with 1 tbsp. each balsamic vinegar and olive oil.
Afternoon snack (70 calories)
2 clementines
Dinner (434 calories)
3/4 cup pumpkin red lentil curry
1/2 cup brown rice
Meal Prep Tip: Look for a pesto with no added sugar or excess sodium, or make your own. Try EatingWell’s Classic Basil Pesto
Day 3:
Breakfast (250 calories)
Avocado and Egg Toast
1 slice of sprouted whole wheat bread
1/4 medium avocado, mashed
2 tomato slices
1 large egg, cooked in 1/4 tsp. olive oil or a skillet with a thin layer of cooking spray (1 second spray)
Season the egg with a pinch of salt and pepper.
AM snack (161 calories)
1/2 cup unsalted dry-roasted pistachios (measured in-shell)
Lunch (326 calories)
1 3/4 cups red lentil pumpkin curry
Afternoon snack (30 calories)
1 pen
Dinner; 426 calories
1 portion; poached cod; Green Beans with Pesto
3/4 cup brown rice
Meal Prep Tip: Double check the hummus ingredient list to make sure you choose one without added sugars or excess sodium. You can also try to make your own. EatingWell’s Double-Tahini Hummus is easy and delicious.
