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Diet Plan
Day of the WeekBreakfast Lunch DinnerSnacksDrinks
Sunday2 packages of oatmeal - banana bread flavorSalad/Lite dressing Sandwich - roast beef and mustard (on Potato roll), Soup - Healthy Choice Beef Pot Roast Fruit - strawberries and blueberries, Cookies - animalBBQ Chicken Breast (1), Mashed Potato (box type has less starch and less cholesterol)/low fat chicken gravy (one serving), Green beans (as much as you want) Angel food cake with strawberriesWater, Ice Tea (Green tea) Diet Coke or Coke Zero, Tang, Lemonade, coffee/low fat creamer
Mondayone mini cinnamon raison bagel with one tablespoon of butter, onelow fat yogartSalad/Lite dressing Sandwich - ham and cheese (one slice of cheddar) with mustard in whole wheat pita, Soup - Healthy Choice Vegetable Fruit - plumsPork chop (1) (with Shake-n-Bake Parmesan cheese), Mac and cheese (one serving), Peas (as much as you want)CarrotsWater, Ice Tea (Green tea) Diet Coke or Coke Zero, Tang, Lemonade, coffee/low fat creamer
Tuesday2 packages of oatmeal - apple and cinnamon flavorSalad/Lite dressing Sandwich, Sandwich - tuna with mayo (low fat) on white bread, soup - Cambell's classic tomato, Fruit - apple slices and strawberries, Cookies - animal (one pack)Subway 6 inch ham and American cheese, with mayo, and as many veggies as you want, Lays Baked Chips and a diet sodaGrapes Water, Ice Tea (Green tea) Diet Coke or Coke Zero, Tang, Lemonade, coffee/low fat creamer
WednesdayRaisin Bran with whole milkSalad/Lite dressing Sandwich - roast beef with mayo and green pepper and tomato (on potato roll), Soup - Healthy Choice Beef Pot Roast Fruit - strawberries and blueberries, Pudding - any flavor (one pack)Steak (with green peppers and onions), Mashed potato (boxed type) with low fat beef gravy (one serving), corn (as much as you want), green beans (was much as you want)One pudding cupWater, Ice Tea (Green tea) Diet Coke or Coke Zero, Tang, Lemonade, coffee/low fat creamer
Thursday2 packages of oatmeal - raisin and spice flavorSalad/Lite dressing, Sandwich - ham and cheese (one slice of cheddar) with mayo, and tomato, Pickles, Soup - Healthy Choice Vegetable Fruit - Mandarin Oranges Tuna casserole (Tuna helper) Banana or apple slicesWater, Ice Tea (Green tea) Diet Coke or Coke Zero, Tang, Lemonade, coffee/low fat creamer
Friday2 packages of oatmeal -cinnamon and spice flavorSubway 6 inch ham and American cheese, with mayo, and as many veggies as you want, Lays Baked Chips and a diet sodaSpaghetti (one reasonable serving), Small side salad with low fat dressing, Italian bread (2 slices) with butter (1 tablespoon)Half calorie or Baked Potato chips or Bakes DoritosWater, Ice Tea (Green tea) Diet Coke or Coke Zero, Tang, Lemonade, coffee/low fat creamer
SaturdayStrawberry Banana Cheerios with whole milkSalad/Lite dressing, Sandwich - ham, roat beef with Golden Spicey mustard, Pickles, Soup - Campbells Tomato, Fruit - Grapes Two slices of pepperoni pizza (from Pizza Hut), small side salad with low fat dressingPeaches Water, Ice Tea (Green tea) Diet Coke or Coke Zero, Tang, Lemonade, coffee/low fat creamer
Salad - using already made Very Veggie Dole Lettuce is easiest - I add fresh radishes, cucumbers, fresh spinach, cherry tomatos, shredded or carrot chucks, and a very small amount of shredded cheese (Mozzarella) - sometimes I also add nuts, dried fruit or raisins for something different. You can eat as much fruit/vegetables as you can but limit your coffee intake to morning only. Also, limit soda intake to one or two cans a day if possible. Try not to eat a lot in the evening. What calories you eat before bed - stays with you. The calories you eat in the morning, lunch, or dinner (preferably before 6:00), you can work off easily. Basically use common sense. Good luck!!
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