- روج وكحل -
أولاً: مبروووووووووك على نزول وزنج.....وعقبال الباقي...:)
المشكلة....أنه مش مذكور في هذا النظام انه ممكن تبدلين وجبه بغيرها.....ليش ما أخترتي الانظمة الثانية.....مذكورات في الصفحة 3...البيض فيهن أقل..
ممكن فكرة....أنج تحاولين كل يوم تنوعين في البيض...يعني مرة سويه مع بصل مره مع طماط مره مع نقانق...وغيرها...ممكن تضيفين له الشطه أو الكاتشب..
- skillful - و - حبيبة البحر - العفو......... وشكراً على المشاركة :)- skillful - و - حبيبة البحر - العفو......... وشكراً على المشاركة :)
هذا نظام بدون - بيض -
DAY #1
Meal #1: Sandwich (any type)
Meal #2: Chicken
Meal #3: Mixed Nuts
Meal #4: Tuna Salad
DAY #2
Meal #1: Flavored Oatmeal
Meal #2: Fish Filet
Meal #3: Lean Ground Turkey
Meal #4: Cottage Cheese
DAY #3
Meal #1: Fruit Salad
Meal #2: Mixed Nuts
Meal #3: Tuna Salad
Meal #4: Lean Ground Turkey
DAY #4
Meal #1: Orange and Pineapple Smoothie
Meal #2: Cottage Cheese
Meal #3: Cantaloupe and Melons
Meal #4: Tuna Salad
DAY #5
Meal #1: Fresh Grapes
Meal #2: Tuna Salad
Meal #3: Lean Ground Turkey
Meal #4: Pasta with Spaghetti Sauce
DAY #6
Meal #1: Mixed Salad with Dressing
Meal #2: Tuna Salad
Meal #3: Lean Ground Turkey
Meal #4: Mixed Nuts
DAY #7
**** Day of Fruit & Vegetables
-------------------------
**** Eat 1 Mixed Fruit Meal & 2 Mixed Vegetable meals
**** You should eat only 3 meals on this day (See instructions).
DAY #8
Meal #1: Flavored Oatmeal
Meal #2: Lean Ground Turkey
Meal #3: Cantaloupe and Melons
Meal #4: Cottage Cheese
DAY #9
Meal #1: Orange and Pineapple Smoothie
Meal #2: Chicken Pasta with Spaghetti Sauce
Meal #3: Mixed Nuts
Meal #4: Tuna Salad
DAY #10
Meal #1: Orange and Pineapple Smoothie
Meal #2: Cantaloupe and Melons
Meal #3: Chicken
Meal #4: Lean Ground Turkey
DAY #11
Meal #1: Sandwich (any type)
Meal #2: Lean Ground Turkey
Meal #3: Chicken
Meal #4: Cottage Cheese
-----------------------------------
*FOOD PREPARATION INSTRUCTIONS are below.
Please prepare the above meals according to the food prep directions shown below.
-----------------------------------
Sandwich any type
Any type with anything on it. Be smart though since the bigger the sandwich (and the more toppings on it) the more your stomach will fill up fast. Remember, eat to satisfaction but do not stuff yourself full.
Chicken
Boneless and skinless.
You may prepare chicken in any way you like (such as baked, grilled, broiled, etc). You may use Barbecue Sauce if you like. You may also use any other condiments or seasonings mentioned in the diet rules.
Mixed Nuts
This food is self explanatory, no directions are needed other than to say that there are no limits on how much of this food you may eat (just make sure not to stuff yourself full).
Tuna Salad
Low fat tuna only. Allowable mixing ingredients include non fat mayo, any type of mustard, lettuce, pickles, onions, celery, bell peppers and ANY other type of vegetable that you can think of.
Flavored Oatmeal
Either pre-flavored or plain oatmeal is allowed (for example, you may purchase "maple and brown sugar" flavored oatmeal if you wish). You may use either non fat milk or water to prepare oatmeal, but if milk is used then please use the minimum amount required. No extra toppings are allowed.
Fish Filet
ANY type of non-breaded fish filet is allowed and you may eat as many filets as you want.
You may have them baked, grilled, broiled or steamed. Tartar sauce is not allowed. You may use lemon juice, ketchup, salt, pepper or lemon pepper for flavoring (as well as other condiments listed in the diet rules).
Lean Ground Turkey
This particular form of turkey is sold in a "ground beef" type of package -- and you cook it just like you would cook a hamburger patty. You can also tear it into little chunks and cook it with diced vegetables for a delicious meal. For example, you can cook it with diced bell peppers, onions and tomatoes if you like.
You may also use any of the condiments shown in the diet rules.
Low Fat Cottage Cheese
Just make sure that it is Low-Fat Cottage Cheese.
Fruit Salad
Choose between 2-4 of the below fruits and slice into small pieces, place in a small bowl and enjoy (you may also add non fat COOL WHIP if you like).
Allowable fruits:
Kiwi Fruit
Watermelon
Cantaloupe
Pineapples
Apples
Pears
Strawberries
Grapes
Peaches
Bananas
Plums
There is no minimum or maximum amount of each fruit to use (you choose the portions of each fruit).
Orange and Pineapple Smoothie
Combine the following ingredients into a blender:
4-6 oz. of Orange Juice
1 cup of Non Fat Milk
1/2 Banana
4 Ice Cubes
Several Pineapple Chunks
2 Tablespoons "Vanilla Extract" (as a sweetener)
Blend ingredients and enjoy.
You may withhold any of the above ingredients if you wish, you are not required to use all of the ingredients. You may also use more or less of each ingredient, the above is just a "guideline" and may be changed (you'll find the right amounts for your own liking by experimenting).
Cantaloupe and Melons
This includes Cantaloupe and ANY other type of Melons. There are no limits on how much of this food you may eat (just make sure not to stuff yourself full).
Fresh Grapes
This food is self explanatory, no directions are needed other than to say that there are no limits on how much of this food you may eat (just make sure not to stuff yourself full).
Pasta with Spaghetti Sauce
Any type of pasta is allowed. The only allowable sauce is spaghetti sauce (thin sauce without meat chunks inside of it), but please only use enough sauce to LIGHTLY cover your pasta. You should be able to see your pasta through the sauce -- if you use more than that the diet won't work properly.
Also, please make sure to eat slowly and only eat enough pasta until you are satisfied because it's very easy to eat too much pasta if you eat it too quickly. You should never feel "full" after eating spaghetti, this food needs to be eaten in smaller portions than other foods since it can ruin your diet if you eat too much of it.
Mixed Salad with Dressing
Your salad may be made with any of the following ingredients:
Lettuce
Cucumber
Tomatoes
Cabbage
Mushrooms
Onions
Salad dressing should be "low fat" or "low carb" dressing.
Also, make sure to use it VERY sparingly, please use only enough to flavor the salad and never smother your salad.
Day of Fruit and Vegetables
For this one day you should eat ONLY 3 MEALS the whole day, not 4 meals.
One meal should be only Mixed Fruit, you may mix ANY fruits together and there is no limit to the number of fruits you may mix together (use at least 3 different fruits minimum).
For the other two meals you should eat Mixed Vegetables, you may mix ANY vegetables together and there is no limit to the number of different vegetables you may mix together (use at least 3 different vegetables minimum). The Fruits and Vegetables can be fresh or frozen (any vegetables or fruits are allowed).
DAY #1
Meal #1: Sandwich (any type)
Meal #2: Chicken
Meal #3: Mixed Nuts
Meal #4: Tuna Salad
DAY #2
Meal #1: Flavored Oatmeal
Meal #2: Fish Filet
Meal #3: Lean Ground Turkey
Meal #4: Cottage Cheese
DAY #3
Meal #1: Fruit Salad
Meal #2: Mixed Nuts
Meal #3: Tuna Salad
Meal #4: Lean Ground Turkey
DAY #4
Meal #1: Orange and Pineapple Smoothie
Meal #2: Cottage Cheese
Meal #3: Cantaloupe and Melons
Meal #4: Tuna Salad
DAY #5
Meal #1: Fresh Grapes
Meal #2: Tuna Salad
Meal #3: Lean Ground Turkey
Meal #4: Pasta with Spaghetti Sauce
DAY #6
Meal #1: Mixed Salad with Dressing
Meal #2: Tuna Salad
Meal #3: Lean Ground Turkey
Meal #4: Mixed Nuts
DAY #7
**** Day of Fruit & Vegetables
-------------------------
**** Eat 1 Mixed Fruit Meal & 2 Mixed Vegetable meals
**** You should eat only 3 meals on this day (See instructions).
DAY #8
Meal #1: Flavored Oatmeal
Meal #2: Lean Ground Turkey
Meal #3: Cantaloupe and Melons
Meal #4: Cottage Cheese
DAY #9
Meal #1: Orange and Pineapple Smoothie
Meal #2: Chicken Pasta with Spaghetti Sauce
Meal #3: Mixed Nuts
Meal #4: Tuna Salad
DAY #10
Meal #1: Orange and Pineapple Smoothie
Meal #2: Cantaloupe and Melons
Meal #3: Chicken
Meal #4: Lean Ground Turkey
DAY #11
Meal #1: Sandwich (any type)
Meal #2: Lean Ground Turkey
Meal #3: Chicken
Meal #4: Cottage Cheese
-----------------------------------
*FOOD PREPARATION INSTRUCTIONS are below.
Please prepare the above meals according to the food prep directions shown below.
-----------------------------------
Sandwich any type
Any type with anything on it. Be smart though since the bigger the sandwich (and the more toppings on it) the more your stomach will fill up fast. Remember, eat to satisfaction but do not stuff yourself full.
Chicken
Boneless and skinless.
You may prepare chicken in any way you like (such as baked, grilled, broiled, etc). You may use Barbecue Sauce if you like. You may also use any other condiments or seasonings mentioned in the diet rules.
Mixed Nuts
This food is self explanatory, no directions are needed other than to say that there are no limits on how much of this food you may eat (just make sure not to stuff yourself full).
Tuna Salad
Low fat tuna only. Allowable mixing ingredients include non fat mayo, any type of mustard, lettuce, pickles, onions, celery, bell peppers and ANY other type of vegetable that you can think of.
Flavored Oatmeal
Either pre-flavored or plain oatmeal is allowed (for example, you may purchase "maple and brown sugar" flavored oatmeal if you wish). You may use either non fat milk or water to prepare oatmeal, but if milk is used then please use the minimum amount required. No extra toppings are allowed.
Fish Filet
ANY type of non-breaded fish filet is allowed and you may eat as many filets as you want.
You may have them baked, grilled, broiled or steamed. Tartar sauce is not allowed. You may use lemon juice, ketchup, salt, pepper or lemon pepper for flavoring (as well as other condiments listed in the diet rules).
Lean Ground Turkey
This particular form of turkey is sold in a "ground beef" type of package -- and you cook it just like you would cook a hamburger patty. You can also tear it into little chunks and cook it with diced vegetables for a delicious meal. For example, you can cook it with diced bell peppers, onions and tomatoes if you like.
You may also use any of the condiments shown in the diet rules.
Low Fat Cottage Cheese
Just make sure that it is Low-Fat Cottage Cheese.
Fruit Salad
Choose between 2-4 of the below fruits and slice into small pieces, place in a small bowl and enjoy (you may also add non fat COOL WHIP if you like).
Allowable fruits:
Kiwi Fruit
Watermelon
Cantaloupe
Pineapples
Apples
Pears
Strawberries
Grapes
Peaches
Bananas
Plums
There is no minimum or maximum amount of each fruit to use (you choose the portions of each fruit).
Orange and Pineapple Smoothie
Combine the following ingredients into a blender:
4-6 oz. of Orange Juice
1 cup of Non Fat Milk
1/2 Banana
4 Ice Cubes
Several Pineapple Chunks
2 Tablespoons "Vanilla Extract" (as a sweetener)
Blend ingredients and enjoy.
You may withhold any of the above ingredients if you wish, you are not required to use all of the ingredients. You may also use more or less of each ingredient, the above is just a "guideline" and may be changed (you'll find the right amounts for your own liking by experimenting).
Cantaloupe and Melons
This includes Cantaloupe and ANY other type of Melons. There are no limits on how much of this food you may eat (just make sure not to stuff yourself full).
Fresh Grapes
This food is self explanatory, no directions are needed other than to say that there are no limits on how much of this food you may eat (just make sure not to stuff yourself full).
Pasta with Spaghetti Sauce
Any type of pasta is allowed. The only allowable sauce is spaghetti sauce (thin sauce without meat chunks inside of it), but please only use enough sauce to LIGHTLY cover your pasta. You should be able to see your pasta through the sauce -- if you use more than that the diet won't work properly.
Also, please make sure to eat slowly and only eat enough pasta until you are satisfied because it's very easy to eat too much pasta if you eat it too quickly. You should never feel "full" after eating spaghetti, this food needs to be eaten in smaller portions than other foods since it can ruin your diet if you eat too much of it.
Mixed Salad with Dressing
Your salad may be made with any of the following ingredients:
Lettuce
Cucumber
Tomatoes
Cabbage
Mushrooms
Onions
Salad dressing should be "low fat" or "low carb" dressing.
Also, make sure to use it VERY sparingly, please use only enough to flavor the salad and never smother your salad.
Day of Fruit and Vegetables
For this one day you should eat ONLY 3 MEALS the whole day, not 4 meals.
One meal should be only Mixed Fruit, you may mix ANY fruits together and there is no limit to the number of fruits you may mix together (use at least 3 different fruits minimum).
For the other two meals you should eat Mixed Vegetables, you may mix ANY vegetables together and there is no limit to the number of different vegetables you may mix together (use at least 3 different vegetables minimum). The Fruits and Vegetables can be fresh or frozen (any vegetables or fruits are allowed).
الصفحة الأخيرة
مشكورة ....... ويوفقج :)