Arthro-Pilates and Lupus

 



Lori Weisbrod, 2015

 

WEIGHT LOSS:
ONE WEEK SAMPLE MENU

 

 


Follow this eating plan and do arthro-pilates to strengthen your core and flatten your abdominals.

 

 

 

 

 

 

MONDAY

Breakfast:
Egg whites (omelet or scrambled)
Protein shake
Green Tea
Berries with flax sprinkled on top
   
Snack: 5 almonds
   
Lunch:

1 small chicken breast skinless
Cottage cheese(low fat)
Green Tea
   
Snack: 5 almonds
   
Dinner:
Whole Wheat Pasta w olive oil
Green Salad with Beans olive oil and red vinegar dressing

 

 

 

TUESDAY

Breakfast:



Bran Cereal w skim Milk and Berries on top
Protein Shake
2 teaspoons flax seed
   
Snack: 5 almonds
   
Lunch:

Green Salad with cucumber and Tofu
Tuna Fish(plain)
Green Tea
   
Snack:
5 almonds
   
Dinner:
Chicken (skinless)
Asparagus

 

 

 

WEDNESDAY

Breakfast:



Plain Oatmeal w skim milk w flax and some berries
Protein Shake
Green Tea
   
Snack: 5 almonds
   
Lunch:

Egg white omelet (with mushrooms)
Green Salad w tofu OR
Whole Wheat Pasta w Cottage Cheese
   
Snack:
5 almonds
   
Dinner:
Grilled Salmon
Steamed Vegetables

 

 

 

THURSDAY

Breakfast:



Cottage Cheese
Apple
Protein Shake
Green Tea
   
Snack: 5 almonds
   
Lunch:

Plain Yogurt w flavored protein powder and flax
Green Salad w tofu and beans or
Tuna
   
Snack:
5 almonds
   
Dinner:
Steak or Chicken
Grilled or Steamed Vegetables
Green Salad

 

 

 

FRIDAY

Breakfast:



Green Tea
Bran Cereal w Berries and Skim Milk
Protein Shake
   
Snack: 5 almonds
   
Lunch:

Green Salad
Cottage Cheese
½ chicken Breast
   
Snack:
5 almonds
   
Dinner:
Beef or Shrimp Kabobs
Grilled or Steamed Vegetables
Brown Rice

 

 

 

SATURDAY

Breakfast:



Plain Oatmeal w flax sprinkled
Berries and cottage Cheese
Protein Shake
Green Tea
   
Snack: 5 almonds
   
Lunch:

Grilled Salmon
Green Salad w oil and Vinegar
   
Snack:
5 almonds
   
Dinner:
Whole Wheat Pasta w olive Oil
Green Salad
Grilled or Steamed Vegetables

 

 

 

SUNDAY

Breakfast:



Bran Cereal w skim milk
Berries
Protein Shake
Green Tea
   
Snack: 5 almonds
   
Lunch:

Egg white omelet (tofu, mushrooms, bell pepper)
Cottage Cheese (low fat)
Green Salad
   
Snack:
5 almonds
   
Dinner:
Grilled Salmon
Grilled or Steamed Vegetables
Green Salad

 


This is only a sample menu following the 25 rules
Almonds used as a snack must be unsalted and natural

*5 small meals a day is including snacks

Note: Lori Weisbrod is not a dietician or a doctor but has put together this sample menu from years of personal experience through reading material and research. Use at your own risk and only with your doctor's permission. Lori Weisbrod is not responsible or liable for any medical concerns that may arise after following any diet program. Please consult your doctor before beginning any new eating regime!

 

 
                      




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