Day1:
Breakfast -
Whole wheat or multigrain toast
with two spoons of peanut butter
if you’re allergic replace it with
soy butter
or
pumpkin butter
or
sunflower seed butter
or
bean dip
and have a grape fruit
for a drink have a cup of
black coffee
️ or
caffeinated tea
no sugar or sweetener or cream
you can drink water
instead but it’s not as beneficial
Lunch:
Wheat or multigrain toast
no peanut butter.
Half a cup of Tuna no mayonnaise
Beverage
glass of water
green tea
or
black coffee
️ Seasoning
pepper
garlic
salt
honey mustard
or any low calorie or no calorie seasoning
Dinner
3 ounce of any time of meat
half cup of green beans
small apple
half a banana
and half a cup of ice cream
Day 2:
Breakfast-
Slice of whole grain or multigrain toast
One whole egg hard boiled or scrambled
For scrambled eggs you can’t use milk If you’re going to fry your eggs you can’t use any types of oil
and half a banana
Lunch-
One cup of cottage cheese
or
slice of cheddar cheese
hard boiled egg
and 5 saltine crackers
Dinner-
Two hotdogs no bun
Meat should be baked or grilled
half cup of carrots
cup of broccoli
Vegs should be boiled or steamed or eaten raw
half a banana
half cup of vanilla ice cream
or a cup of apple juice
or a cup of vanilla
or vanilla flavoured almond milk
Day3 :
Breakfast-
Five saltines crackers
one slice of cheddar cheese
one small apple
Instead of saltine crackers you can replace each one with a rice cracker
Instead of cheese you can have a
piece of ham
egg
cabbage
or
soy cheese
green tea
or
black coffee
️ Lunch-
Whole wheat or multi grain toast
hard boiled egg
or instead of egg
cup of milk
or
two pieces of bacon
or
1 chicken wing
Dinner-
One cup of tuna
half a banana
cup of vanilla ice cream
If you don’t lose the amount of weight you want take 4 day break then repeat.
30 minute walk is gonna be all you need and no snacking!
