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Maximum Metabolism Weight Loss Plan
The Diet Program - Week One
 


Now you're ready to begin. So set your goals. Set aside the time. Set the alarm. And go. You're going to love the new you.

SUNDAY

  • 12 oz. water 1/2 hour before breakfast

Breakfast

  • 3/4 oz. multi-grain cereal

  • 1/2 sliced banana or 3/4 cup sliced strawberries

  • 1/2 cup nonfat milk

Mid-Morning Snack

  • 12 oz. water

  • 1/2 bagel

  • 1 tbs. nonfat cream cheese

  • 12 oz. water 1/2 hour before lunch

Lunch

  • 1 medium baked potato with topping: blend 1/2 cup plain nonfat yogurt, 2 oz. tofu, 1 tsp. Dijon mustard and spices; sprinkle w/ chives

  • 1/2 cup broccoli or zucchini salsa

  • 1 medium orange

Afternoon snack

  • 3 graham crackers (2 1/2' squares)

  • 1 medium apple

  • 1/2 cup nonfat milk

  • 12 oz. water 1/2 hour before dinner

Dinner

  • 6 oz. broiled trout

  • spinach salad: 1 cup spinach, 1/2 cup

  • mixed raw vegetables, 1 hard boiled egg

  • 1 tbs. nonfat dressing

  • 1/2 cup cooked brown rice

MONDAY

  • 12 oz. water 1/2 hour before breakfast

Breakfast

  • 1/2 cup oatmeal

  • 1/2 tbs. raisins

  • 1/2 cup nonfat milk

  • 1 medium apple

Mid-Morning Snack

  • 12 oz. water

  • 1/2 cup nonfat yogurt

  • 12 oz. water 1/2 hour before lunch

Lunch

  • 6 oz. tuna on a bed of lettuce with tomato slices and 1/4 avocado 1 tbs. nonfat mayonnaise

  • 1 oz. pretzels

  • 5 baby carrots

  • 1 cup low fat chocolate pudding

Afternoon Snack

  • 12 oz. water

  • 2 cups air popped popcorn with nonfat seasoning

  • 12 oz. water 1/2 hour before dinner

Dinner

  • 1/2 cup cooked pasta with 1/3 cup nonfat tomato sauce and 2 oz. ground turkey

  • 1/2 cup zucchini and summer squash small green salad: 1/2 cup lettuce and 1/4 cup mixed vegetables

  • 1 tbs. nonfat dressing

  • 1/2 cup sliced peaches; sprinkle with cinnamon and 2 tsp. almonds

TUESDAY

Breakfast

  • 2 lite pancakes (4' diameter); use non-stick pan; top with 1/2 cup peaches or 1/2 banana

  • 1 tbs. reduced calorie syrup

  • 1/2 cup low fat maple yogurt

  • 1/2 cup nonfat milk

Mid-Morning Snack

  • 12 oz. water

  • 1/2 cup low fat cottage cheese

  • 1/2 cup pineapple chunks

  • 12 oz. water 1/2 hour before lunch

Lunch

  • 1 cup vegetable soup

  • 2 oz. Monterey jack cheese

  • 6 saltine crackers

  • 1 cup nonfat yogurt

  • 3/4 cup sliced strawberries

Mid-Afternoon Snack

  • 12 oz. water

  • 1/2 cup applesauce, 1/4 tsp. cinnamon, 1 tsp. sliced almonds

  • 12 oz. water 1/2 hour before dinner

Dinner

  • 3 oz. baked chicken (no skin)

  • 1 cup cooked spinach with garlic and olive oil

  • 1/2 cup cooked brown rice

  • 2 small red plums

WEDNESDAY

  • 12 oz. water 1/2 hour before breakfast

Breakfast

  • 1 slice of wheat toast; top with 1/2 cup nonfat cottage cheese and 1/2 sliced apple; sprinkle with 1 tsp. cinnamon

Mid-Morning Snack

  • 12 oz. water

  • 1 cup nonfat flavored yogurt

  • 1/2 medium papaya

  • 12 oz. water 1/2 hour before lunch

Lunch

  • 3/4 cup black bean soup; top with 2 oz. baked chicken (no skin), 1 oz. reduced calorie cheese and 1/4 avocado

  • small green salad: 1 cup lettuce and mixed vegetables

  • 1 tbs. nonfat dressing

Afternoon Snack

  • 12 oz. water

  • 3 graham crackers (2 1/2" squares)

  • 2 tsp. peanut butter

  • 12 oz. water 1/2 hour before dinner

Dinner

  • vegetable stir fry: 1 cup assorted vegetables, 2 oz. firm tofu, 1 tbs. low sodium soy sauce; non-stick cooking spray

  • 1/2 cup cooked brown rice

  • 1 cup nonfat milk

  • 1 oz. dried dates

THURSDAY

  • 12 oz. water 1/2 hour before breakfast

Breakfast

  • 1 1/2 oz. low fat granola

  • 1 cup nonfat milk

  • 1/2 medium banana

  • 1 tsp. almonds

Mid-Morning Snack

  • 12 oz. water

  • 1 cup flavored nonfat yogurt

  • 1 tbs. mixed dried fruit

Lunch

  • chef's salad: 1 cup lettuce, 1/2 cup mixed vegetables, 1 oz. turkey, 1 oz. reduced calorie cheese, 1/4 avocado, 1 hard boiled egg white (grated)

  • 1 tbs. nonfat dressing

  • 2 breadsticks

  • 12 oz. water 1/2 hour before dinner

Afternoon Snack

  • 12 oz. water

  • 1 cup cantaloupe/honeydew chunks

  • 1/2 cup nonfat cottage cheese

  • 12 oz. water 1/2 hour before dinner

Dinner

  • eggplant parmigiana: 1 cup cooked pasta, 1 cup sliced eggplant, 1/2 cup sfat-free tomato sauce, 1 oz. reduced calorie mozzarella, 1 tbs. parmesan

  • 1/2 cup broccoli with 1 tsp. crushed garlic

FRIDAY

  • 12 oz. water 1/2 hour before breakfast

Breakfast

  • apple cinnamon crepe: 1 wheat tortilla, 1/3 cup nonfat ricotta cheese, 1 apple(sliced), 1 tsp. cinnamon, 1/2 tsp. vanilla 1 tbs. dried cranberries extract; heat in skillet over low flame

Mid-Morning Snack

12 oz. water

  • 1 cup flavored nonfat yogurt

  • 1 tbs. dried cranberries

  • 12 oz. water 1/2 hour before lunch

Lunch

  • 1/2 large pita pocket stuffed with 1/4 cup mashed garbanzo beans and cumin, 1/8 avocado, lettuce, tomato, red onion 1 tsp. and cucumber slices

  • 1 orange

Afternoon Snack

  • 12 oz. water

  • 1/2 cup nonfat cottage cheese

  • 1 tsp. Dijon mustard

  • 1 tbs. green onions

  • celery sticks

  • 12 oz. water 1/2 hour before dinner

Dinner

  • 5 oz. broiled salmon

  • 1/2 cup asparagus sprinkled with olive oil

  • 1/3 cup cooked brown rice

  • 1/2 cup low fat vanilla pudding

  • 3/4 cup raspberries

SATURDAY

  • 12 oz. water 1/2 hour before breakfast

Breakfast

  • omelet: 3 egg whites, 1 cup mixed zucchini, green peppers, onions, and tomatoes, 2 oz. reduced calorie cheese, salsa

  • 1 slice whole wheat toast

  • 1 tsp. margarine (nonhydrogenated)

Mid-Morning Snack

  • 12 oz. water

  • 1 cup flavored nonfat yogurt

  • 1 tangerine

  • 12 oz. water 1/2 hour before lunch

Lunch

  • 2 oz. cooked lentils

  • 1/3 cup couscous

  • 2 oz. firm tofu

  • 1 tbs. curry sauce

  • small green salad: 1 cup lettuce and assorted vegetables

  • 1 tbs. olive oil Italian dressing

Afternoon Snack

  • 12 oz. water

  • 1/2 cup pineapple chunks

Dinner

  • Pasta Primavera: 3/4 cup cooked pasta, 2 oz. baked chicken (no skin), 1/4 cup nonfat milk,1 cup mixed carrots, zucchini, yellow squash, onion, broccoli, and spices

  • 1/2 oz. pine nuts

  • 1 tbs. parmesan cheese

  • 1 cup nonfat vanilla yogurt

  • 3/4 cup raspberries


Click here for WEEK TWO of The Diet Program
 

 


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