Breakfast: Turkey and Egg White Scramble and 500 ml of water
Snack 1: Orange and 500 ml of water
Lunch: Baked Chicken Breast and Yam with Green Beans and 500 ml of water
Snack 2: Apple and 500 ml of water
Snack 3: 1/2 cup to 1 cup cottage cheese
Dinner: Grilled Salmon with Salad and one liter of water.
Exercise: Strength Training and Fat-Burning Cardio
If you're at home...start with 45 minutes of cardio with 5 to 10 pound dumbbells, followed by a 20-minute abdominal workout. If you're at the gym...start with 30 minutes of total body strength training (e.g., bench presses, bicep curls, leg extensions and abdominal crunches). Follow with 20 to 30 minutes of cardio at aerobic base (e.g., biking, running or elliptical trainer). Both strength-training workouts are intervals so your heart rate will stay up. Your target calorie expenditure is 300 to 500 Kcal.
Seven Days for a Healthy You