Monday, 20 February 2012

Meal & Work-out Plan - Week 1

Here's our meal plan for week 1.  Too bad that Frederick is in the Philippines right now. He'll start with the program when he get's back.

For the work-out, I'll just be doing some walking for 30 minutes every day.  I can't do weight lifting or jogging.  Strenuous  exercises is a no-no for me at this moment.

I'm crossing my fingers that I'd lose weight this week.  A kilo will be great :-)


 © Fresha-licious (20February2012)

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MEAL PLAN FOR WEEK 1

Day 1  - total calorie intake = < 1,200 kcal

Upon Rising – 6:15} Grapefruit smoothie (1 grapefruit + water enough to make 500ml; this is prepared the night before)

Breakfast  - 8:00} Upon arrival at the office – take supplements (except zinc) with 250 ml of lukewarm water
- 9:00} Grapes (200-250 g.)

Lunch – 11:00} water – 100-150 ml
- 11:30} Fried milkfish (1 slice / 150g) + ½ c rice + fried eggplant (less than 50 g.)
- green tea water – 250 ml
- zinc

Afternoon Snack  - green tea water (250 ml ) all through out the afternoon
- 15:30} Fuji apple (less than 120 g.)

Supper – 19:00} 1 bot of yakult
- 20:30} Fried small fish (less than 100g) + ¼ c rice + less than 100 g. of mixed veggie (carrots, peas, and corn)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)
Day 2  - total calorie intake = 1,300-1400 kcal

Upon Rising – 6:15} lemon green tea water (1 lemon + green tea water enough to make 500ml)

Breakfast  - 8:00} Upon arrival at the office – take supplements (except zinc) with 250 ml of lukewarm water
- 9:00} Grapes (200-250 g.)

Lunch – 11:00} water – 100-150 ml
- 11:30} Fried milkfish (1 slice / 150g) + ½ c rice + less than 100 g. of mixed veggie (carrots, peas, and corn)
- soya milk (no sugar added) – 250 ml
- zinc

Afternoon Snack  - green tea water (250 ml ) all through out the afternoon
- 15:30} Fuji apple (less than 120 g.)

Supper – 19:00} 1 bot of  yakult
- 20:30} tuna pasta (see Blue Cheese & Grilled Tuna Pasta )
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)
Day 3  - total calorie intake = 1,100-1200 kcal

Upon Rising – 6:15} lemon green tea water (1 lemon + green tea water enough to make 500ml)

Breakfast  - 8:00} Upon arrival at the office – take supplements (except zinc) with 250 ml of lukewarm water
- 9:00} Grapes (200-250 g.)

Lunch – 11:00} water – 100-150 ml
- 11:30} tuna pasta
- zinc
- green tea water – 250 ml

Afternoon Snack  - green tea water (250 ml ) all through out the afternoon
- 15:30} 1 pc banana

Supper – 19:00} 1 bot of  yakult
- 20:30} Stir fried chicken and okra
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)
Day 4  - total calorie intake = less than 1,000  kcal

Upon Rising – 6:15} lemon green tea water (1 lemon + green tea water enough to make 500ml)

Breakfast  - 8:00} Upon arrival at the office – take supplements (except zinc) with 250 ml of lukewarm water
- 9:00} 1 pc banana

Lunch – 11:00} water – 100-150 ml
- 11:30} baked chicken and okra
- zinc
- green tea water – 250 ml

Afternoon Snack  - green tea water (250 ml ) all through out the afternoon
- 15:30}  soya milk (no sugar added) – 250 ml

Supper – 19:00} 1 bot of  yakult
- 20:30}  Sautéed bok choy + soya milk (no sugar added) – 250 ml
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)
Day 5  - total calorie intake = 1,300-1400 kcal

Upon Rising – 6:15} lemon green tea water (1 lemon + green tea water enough to make 500ml)

Breakfast  - 8:00} Upon arrival at the office – take supplements (except zinc) with 250 ml of lukewarm water
- 9:00} 1 pc banana

Lunch – 11:00} water – 100-150 ml
- 11:30} Grilled Salmon + blanched bok choy
- zinc
- green tea water – 250 ml

Afternoon Snack  - green tea water (250 ml ) all through out the afternoon
- 15:30}  soya milk (no sugar added) – 250 ml

Supper – 19:00} 1 bot of  yakult
- 20:30} mixed veggies + hard-boiled egg
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)
Day 6  - total calorie intake = less than 1,500 kcal

Upon Rising – 8:00} lemon green tea water (1 lemon + green tea water enough to make 500ml)

Breakfast  - 9:00} take supplements (except zinc) with 250 ml of lukewarm water
- 10:00} 1 pc banana

Lunch – 11:00} water – 100-150 ml
- 12:30} Pork adobo + 1 c. rice + boiled cabbage
- zinc
- green tea water (250 ml) with2 tbsp ACV

Afternoon Snack  - green tea water (250 ml ) all through out the afternoon
- 16:30}  soya milk (no sugar added) – 250 ml

Supper – 19:00} 1 bot of  yakult
- 20:30}  yogurt (natural greek style) – 250 ml + boiled cabbage
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)
Day 7  - total calorie intake = less than 1,300 kcal

Upon Rising – 8:00} lemon green tea water (1 lemon + green tea water enough to make 500ml)

Breakfast  - 9:00} peanut butter sandwich + coffee

Lunch – 11:00} water – 100-150 ml
- 11:30} Pork adobo + 1 c. rice + boiled cabbage
- zinc
- green tea water (250 ml) with2 tbsp ACV

Afternoon Snack  - green tea water (250 ml ) all through out the afternoon
-          16:30}  yogurt (natural greek style) – 250 ml
-         
Supper – 19:00} 1 bot of  yakult
- 20:30} Yogurt + granolla
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)

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