Скачать или смотреть 14 Day Fat Loss Challenge ( low Impact High Knee Workouts )

***Low Carb/ Sugar Meal Plan ***


Meal Plan - 7 Day Schedule (Rotation)


Monday:
Breakfast: Small fruit bowl (mixed berries) with a sprinkle of chia seeds and cinnamon (~150 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled chicken breast with a side of steamed broccoli (~300 calories)
Snack: Infused water with lemon juice and mint leaves (no calories)
Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)

Tuesday:
Breakfast: Healthy cereal with almond milk and sliced banana (~250 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled chicken breast with a side of mashed potatoes and steamed broccoli (~400 calories)
Snack: Infused water with lemon juice and mint leaves (no calories)
Dinner: Baked potato topped with grilled tilapia and a side of corn (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)

Wednesday:
Breakfast: Oats topped with sliced strawberries and a drizzle of honey (~300 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled turkey wraps with a side of mashed brown rice and steamed broccoli (~400 calories)
Snack: Infused water with lemon juice and mint leaves (no calories)
Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)

Thursday:
Breakfast: Small bowl of mixed fruits (~150 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled chicken breast or strips with a side of mashed potatoes and steamed broccoli (~400 calories)
Snack: Infused water with lemon juice and mint leaves (no calories)
Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)

Friday:
Breakfast: Small fruit bowl (mixed berries) with a sprinkle of chia seeds and cinnamon (~150 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled fish with a side of mashed potatoes and steamed broccoli (~400 calories)
Snack: Infused water with lemon juice and mint leaves (no calories)
Dinner: Baked potato topped with grilled chicken breast and a side of corn with a side salad (~550 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)

Saturday:
Breakfast: Healthy cereal with almond milk and sliced strawberries (~250 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled chicken breast with a side of mashed potatoes and steamed broccoli (~400 calories)
Snack: Infused water with lemon juice and mint leaves (no calories)
Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)

Sunday:
Breakfast: Oats topped with mixed berries and a drizzle of honey (~300 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled salmon with a side of mashed potatoes and steamed broccoli (~400 calories)
Snack: Infused water with lemon juice and mint leaves (no calories)
Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)


Feel free to add and replace veggies and fruits as needed. You can’t really go wrong with fruits and veggies as a whole.

You can purchase precooked or raw meats.
You can purchase Frozen or fresh fruits.

Shopping List

Baked/grilled chicken breast
Turkey Slices
Fish ( Cod, Salmon or Tilapia )
Potatoes (mashed potatoes or baking potatoes)
Broccoli
Corn
Mixed fruits (e.g., berries, bananas, strawberries)
Nuts (almonds, walnuts, cashews, pistachios)
Oats
Chia seeds
Honey
Healthy cereal
Almond milk
Lemon
Mint leaves
Choice of fruits ( Frozen and Fresh )
Brown rice

Healthy Cereal Brand

1. Whole Grain Oat Cereal
2. Bran Flakes
3. Wheat Flakes
4. Multigrain Cereal
5. Quinoa Flakes





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