[ ]Gw2: 180
[ ]Gw3:170
[ ]Gw4:160
[ ]Gw5:150
[ ]Gw6:140
Loosing weight and gaining confidence. && trying to do more yoga.
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For a fit and toned figure, dieting alone isn’t enough. You also need to exercise
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Lunch
400 CALORIES PER SERVING
15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6” whole-wheat pita; 1 nectarine
17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6” whole-wheat pita; 1 peach
18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes
19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips
20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips
21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped
22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes
23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette
24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8” whole-wheat tortilla; 1 apple
25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta
26. Cheese quesadilla: two 8” whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes
27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw
28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette
*follow me for more low cal recipes <3
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eat mo eggs!“
Eggs are inexpensive, the protein sticks with you, and they can be eaten for breakfast, lunch or dinner,” says Marisa Moore, a registered dietician in Atlanta. Grab a hard-boiled egg for breakfast or a snack for around 100 calories. Or make an omelet or scramble with spinach, tomatoes and mushrooms for dinner. If you’re watching your cholesterol, use half egg whites in the mix.
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Greek Yogurt has twice the protein of regular yogurt — some brands contain more than 20 grams of protein per serving. “Protein not only keeps you satisfied longer but takes about 25 percent more energy to digest than fat,” says Angela Ginn, a registered dietician in Baltimore. Choose low-fat, plain varieties (to avoid added sugars) and add fresh fruit.
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It sounds like it makes sense: Your body needs energy for a morning run, so not eating beforehand forces your body to dip into its fat stores for fuel, allowing you to burn more fat. Exercise physiologist Brad Schoenfeld, CSCS, author of Women’s Home Workout Bible, spent years researching the theory, hoping to confirm it as fact. Instead, he found that while you do burn more calories from fat if you exercise sans snack, ultimately it doesn’t matter because, as he notes in the Strength and Conditioning Journal, “if you burn more fat during a workout, your body physiologically adjusts to burn less fat post-exercise—and vice versa. So it all evens out.” Sports nutritionist Cassie Dimmick, RD, adds, to eat or not to eat before a workout is a personal preference, but “most experts advocate pre-gym noshing because it provides the fuel you need to exercise longer and harder and therefore burn more calories.” She recommends opting for a filling, nutrient-rich snack, such as a piece of fruit, applesauce or a slice of whole wheat toast with peanut butter. Photo: Martin Mark Soerensen / Thinkstock
Read more: Calorie Count: 8 Calorie-Burning Myths Debunked at WomansDay.com - Woman’s Day
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*follow me for more tips n tricks <3
The concept goes something like this: some veggies are so low in calories that they require more energy to digest than they contain. The result? Eating celery, cucumbers or iceberg lettuce can give you a “negative calorie balance.” Sounds great in theory, but “the calories you need for digestion won’t ever exceed the number of calories any type of food contains,” says Los Angeles-based nutritionist LeeAnn Smith Weintraub, RD. However, these non-starchy, low-calorie veggies can still help you lose weight since their fiber and water content will keep you feeling full for longer. So go ahead and pile them on generously when you hit the salad bar for lunch.
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***im taking my dog on a walk.
if you are reading this, you should take your pup on a walk too :3
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Ok so I just made a HUGE glass of ‘mean green’. This is my mid morning snack. I’m running late. It should’ve been making my lunch but my family threw me off :(
** (2/5)
- 1 cucumber
- 4 celery stalks
- 2 apples
- 6-8 leaves kale (Australian tuscan cabbage)
- 1/2 lemon
1 tbsp ginger
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