Mike Berland, author of "Become a Fat-Burning Machine: The 12-Week Diet," reveals his delicious, nutritious guide to weight-loss success — six meals a day, seven days a week.
Through Wednesday, The Post is exclusively publishing details of "Become a Fat-Burning Machine: The 12-Week Diet" by Mike Berland. Read Berland's story here.
1. Monday
ShutterstockBreakfast
✦ 2 eggs, scrambled with 1 oz. cheese (such as cheddar, Swiss, feta, Gruyere), and ½ sliced tomato in 1 tbsp. oil ✦ Coffee or tea ✦ 1 cup baby carrots with 2 tbsp. hummus or Greek yogurt
Snack
✦1 cup baby carrots with 2 tbsp. hummus or Greek yogurt
Lunch
✦ ½ turkey sandwich on whole grain bread ✦ 1 cup vegetable soup
Snack
✦ ½ cup mixed raw nuts
Dinner
✦ 6-8 oz. any type grilled or baked fish ✦ Steamed or grilled broccoli ✦ ½ cup cooked white or brown rice
Snack
✦ Sugar-free Jell-O or ice pop
2. Tuesday
Alamy Stock PhotoBreakfast
✦ 1 cup oatmeal ✦ 6 oz. milk ✦ 1 tsp. cinnamon ✦ Coffee or tea
Snack
✦ 1 oz. string cheese ✦ 1 apple
Lunch
✦ 3 oz. canned tuna mixed with 1 tbsp. mayonnaise ✦ Lettuce and tomato slices ✦ 4 rye crackers, such as Ryvita Crispbread
Snack
✦ Celery and carrots with 2 tbsp. blue cheese dip
Dinner
✦ Coconut Chicken Curry ✦ ½ baked yam ✦ Mixed green salad
Snack
✦ ½ cup Greek yogurt
3. Wednesday
Alamy Stock Photo
Breakfast
✦ 2 pan-fried sausages ✦ 1 slice whole grain toast with 1 tbsp. butter ✦ 6 oz. tomato juice ✦ Coffee or tea
Snack
✦ 1 pear ✦ 6 oz. glass of milk (1 percent, 2 percent or whole)
Lunch
✦ Spinach salad with 1 hard-boiled egg, crumbled goat cheese, 4 oz. sliced chicken breast with 2 tbsp. dressing on the side
Snack
✦ ½ cup cottage cheese sprinkled with cinnamon
Dinner
✦ 6-8 oz. broiled or grilled lamb chops ✦ Green salad with feta cheese, olives, tomatoes and cucumbers ✦ 2 tbsp. dressing on the side
Snack
✦ Herbal tea
4. Thursday
Alamy Stock PhotoBreakfast
✦ 1 cup high-fiber cereal ✦ 6 oz. milk ✦ ¼ cantaloupe or ½ grapefruit ✦ Coffee or tea
Snack
✦ 2 hard-boiled eggs
Lunch
✦ 6 oz. grilled or pan fried hamburger patty with tomato, lettuce, onion, pickle and mustard
Snack
✦ Handful of raw nuts
Dinner
✦ Salmon a la Marcela
Snack
✦ ½ cup mixed raw nuts such as cashews, pecans and walnuts
5. Friday
Alamy Stock Photo
Breakfast
✦ 2 eggs, scrambled ✦ 1 slice Canadian bacon ✦ 1 slice whole wheat toast with 1 tbsp. butter ✦ Coffee or tea
Snack
✦ Celery sticks with 2 tbsp. natural peanut butter
Lunch
✦ Asian stir-fry with 6 oz. chicken, shrimp or pork and mixed sweet peppers in 2 tbsp. olive oil ✦ ½ cup cooked brown rice
Snack
✦ ½ cup Greek yogurt
Dinner
✦ ½ baked turkey breast ✦ Mixed green salad with 2 tbsp. dressing on the side ✦ 1 yam, cooked and pureed
Snack
✦ 1 apple ✦ 1 oz. hard cheese, e.g., cheddar, Gouda, Swiss
6. Saturday
Alamy Stock Photo Breakfast
✦ 1 cup Greek yogurt ✦ 1 cup high-fiber cereal ✦ ½ cup mixed berries ✦ Coffee or tea
Snack
✦ ½ cup roasted or raw almonds ✦ 6 oz. glass of milk (1 percent, 2 percent or whole)
Lunch
✦ 1 cup chicken broth ✦ ½ ham and cheese sandwich on whole wheat bread with mustard
Snack
✦ 1 oz. cheese (such as cheddar, feta, Gruyere or Swiss) ✦ 4 rye crackers
Dinner
✦ 6-8 oz. skirt steak ✦ Steamed spinach ✦ Steamed Brussels sprouts served with 1 tbsp. butter
Snack
✦ Sugar-free Jell-O or ice pop
7. Sunday
ShutterstockBreakfast
✦ 1 cup oatmeal ✦ 6 oz. milk ✦ ½ cup mixed berries ✦ Coffee or tea
Snack
✦ ½ avocado ✦ ½ cup cottage cheese
Lunch
✦ 2 lettuce wraps with 1 slice each of deli turkey, ham and cheese
Snack
✦ Carrot slices with 2 tbsp. natural peanut butter
Dinner
✦ ½ rotisserie or baked chicken breast ✦ Zucchini "Pasta"
Snack
✦ Cucumber slices with 3 tbsp. blue cheese dip or hummus
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