The 2 Week Diet The 2 Week Diet

Burn Fat in one week: The Six-pack Meal Plan for Women

Burn Fat in one week: The 6-pack Meal Plan for Women

Burn Fat in one week: The Six-pack Meal Plan for Women

The following plan is designed for a woman weighing 140 pounds. When trying to lose weight during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 12 calories per pound of bodyweight.

So for a 110-pound woman, total daily calories would be approximately 1,320; for a 150-pound woman, about 1,800

MONDAY

1 Meal :
WHEY PROTEIN 1 SCOOP

GRAPEFRUIT 1/2 LARGE

2 Meal :
WHOLE GRAIN BAGEL 1

PEANUT BUTTER 1 TBSP

3 Meal :
WHOLE EGGS (HARD-BOILED) 2 LARGE

4 Meal :
TURKEY ROLLS RECIPE

5 Meal :
ALBACORE TUNA (IN WATER) 3OZ

LOW-FAT COTTAGE CHEESE 1/4 CUP (MIX COTTAGE CHEESE IN TUNA, ADD ANY DESIRED VEGETABLES.)

6 Meal :
SHRIMP 6OZ

STIR-FRY VEGETABLES 1 CUP

SMALL GINGER ROOT, THINLY SLICED 1/4

SOY SAUCE 1 TBSP (STIR-FRY VEGGIES AND SHRIMP, THEN ADD SOY SAUCE AND GINGER.)

MIXED GREEN SALAD (INCLUDE SPINACH AND BROCCOLI) 2 CUPS
OLIVE OIL AND BALSAMIC VINEGAR 1 TBSP / 1 TBSP

7 Meal :
CASEIN PROTEIN 1 SCOOP

WALNUT HALVES 7

The 2 Week Diet

Calories : 1,565
Total Fat : 65 g
Total Carbs : 65 g
Protein : 185 g

TUESDAY

1 Meal :
WHEY PROTEIN 1 SCOOP

GRAPEFRUIT 1/2 LARGE

2 Meal :
BREAKFAST BURRITO RECIPE

3 Meal :
FAT-FREE CHEESE (SWISS, CHEDDAR, MONTEREY JACK)1OZ

TURKEY BREAST DELI MEAT 2 SLICES (SLICE CHEESE INTO TWO THIN PIECES AND PLACE IN MIDDLE OF TURKEY; ROLL UP TURKEY AND EAT.)

WALNUT HALVES 7

4 Meal :
ALBACORE TUNA (IN WATER) 3OZ

COTTAGE CHEESE 1/2 CUP (MIX TUNA AND COTTAGE CHEESE TOGETHER, ADD DICED ONIONS, CARROTS AND N/PEPPERS IF DESIRED.)

MIXED GREENS (INCLUDE SPINACH AND BROCCOLI)2 CUPS

OLIVE OIL AND BALSAMIC VINEGAR 1 TBSP / 1 TBSP (USE AS SALAD DRESSING)

5 Meal :
LIGHT MOZZARELLA STRING CHEESE 1 STICK

6 Meal :
LEAN GROUND TURKEY 4OZ

FAT-FREE CHEDDAR CHEESE 1/4 CUP

FAT-FREE SOUR CREAM 1 TBSP

SALSA 2 TBSP

SHREDDED ICEBERG LETTUCE 1 CUP

MEDIUM TOMATO, DICED1/2 (MAKE TACO SALADBROWN MEAT IN FRYING PAN AND ADD TACO SEASONING; PLACE MEAT OVER BED OF LETTUCE; ADD REST OF INGREDIENTS.)

7 Meal :
CASEIN PROTEIN 1 SCOOP

Calories : 1,500
Total Fat : 55 g
Total Carbs : 80 g
Protein : 170 g

WEDNESDAY

1 Meal :
WHEY PROTEIN 1 SCOOP

GRAPEFRUIT 1/2 LARGE

2 Meal :
LOW-FAT MILK 1/2 CUP

KASHI GO LEAN CEREAL 1/2 CUP

WHOLE EGGS (SCRAMBLED, FRIED OR HARD-BOILED)2 LARGE

3 Meal :
BOILED SOYBEANS (EDAMAME) 1/4 CUP

LIGHT MOZZARELLA STRING CHEESE 1 STICK

4 Meal :
COTTAGE CHEESE 3/4 CUP (MIX IN ANY DESIRED VEGETABLES.)

5 Meal :
SHRIMP 4OZ

SEAFOOD COCKTAIL SAUCE 1 TBSP

6 Meal :
CHILI CON CARNE RECIPE

MIXED GREENS (INCLUDE SPINACH AND BROCCOLI) 2 CUPS

OLIVE OIL AND BALSAMIC VINEGAR 1 TBSP / 1 TBSP (USE AS SALAD DRESSING)

7 Meal :
CASEIN PROTEIN 1 SCOOP

MEDIUM CELERY STALKS 2

PEANUT BUTTER 1 TBSP (SPREAD PEANUT BUTTER INTO GROOVES OF CELERY.)

Calories : 1,600
Total Fat : 65 g
Total Carbs : 75 g
Protein : 170 g

THURSDAY Like Monday

FRIDAY

1 Meal :
WHEY PROTEIN 1 SCOOP

The 3 Week Diet

GRAPEFRUIT 1/2 LARGE

2 Meal :
LARGE WHOLE EGGS 2

EXTRA-LEAN TURKEY BACON 3 SLICES

COOKED OATMEAL 1 CUP

3 Meal :
LOW-FAT COTTAGE CHEESE 1/2 CUP

4 Meal :
CHICKEN BREAST 6OZ

MIXED GREEN SALAD 2 CUPS

OLIVE OIL AND BALSAMIC VINEGAR 1 TBSP / 1 TBSP

5 Meal :
REDUCED-FAT GREEK YOGURT 1 CUP

PEANUT BUTTER 1 TBSP (MIX PEANUT BUTTER IN YOGURT)

6 Meal :
SALMON 6OZ

MIXED FROZEN VEGGIES 1/2 CUP

MIXED GREENS (INCLUDE SPINACH AND BROCCOLI) 2 CUPS

OLIVE OIL AND BALSAMIC VINEGAR 1 TBSP / 1 TBSP

7 Meal :
COTTAGE CHEESE 1/2 CUP

SALSA 2 TBSP (MIX SALSA IN COTTAGE CHEESE.)

Calories : 1,715
Total Fat : 75 g
Total Carbs : 80 g
Protein : 170 g

SATURDAY

1 Meal :
WHEY PROTEIN 1 SCOOP

GRAPEFRUIT 1/2 LARGE

2 Meal :
OMELET RECIPE

WHOLE-WHEAT ENGLISH MUFFIN 1/2

PEANUT BUTTER 1 TBSP

3 Meal :
LIGHT MOZZARELLA STRING CHEESE 1 STICK

MEDIUM CELERY STALKS 2

PEANUT BUTTER 1 TBSP (SPREAD PEANUT BUTTER INTO GROOVES OF CELERY.)

4 Meal :
ALBACORE TUNA (IN WATER) 3OZ

LIGHT MAYONNAISE 1 TBSP

WHOLE-WHEAT CRACKERS 3 (ADD ANY DESIRED VEGETABLES TO TUNA SALAD AND EAT WITH CRACKERS.)

5 Meal :
REDUCED-FAT GREEK YOGURT 1 CUP

WALNUT HALVES 7 (MIX WALNUTS IN YOGURT.)

6 Meal :
SALMON 6OZ

COOKED CAULIFLOWER 1 CUP

MIXED GREENS (INCLUDE SPINACH AND BROCCOLI) 2 CUPS

OLIVE OIL AND BALSAMIC VINEGAR 1 TBSP / 1 TBSP

7 Meal :
COTTAGE CHEESE 3/4 CUP

Calories : 1,635
Total Fat : 85 g
Total Carbs : 75 g
Protein : 150 g

Sunday Like WEDNESDAY

 

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The 2 Week Diet