Weight Loss Plan Week 4 Days 29 & 30
In addition to your meals feeling more satisfying, the same can probably be said about your sleeping habits too. Exercising daily helps to regulate your sleeping patterns, so you won’t have to worry about waking up still tired from not being able to fall asleep night before. This is why you’ve likely started to notice that you’ve been waking up with more energy than when you initially began this program. Everything just seems to work out better with a healthy lifestyle.
MEAL PLAN FOR DAY 29
Breakfast: Denver Omelet
Cook ¼ red pepper- chopped, ¼ cup diced ham, 1 slice of onion, chopped in 1 tablespoon of olive oil. Add 3 egg whites with one egg to skillet and season with pepper. Fold over into an omelet. Serve with sliced tomatoes.
(372 calories, 28 grams protein, 22 grams carbohydrates, 8 grams fat)
Lunch: Tuna Apple Salad
Combine 1 can tuna- drained, ½ cup diced onion, ½ cup diced celery, 1 tbsp. dill relish, 1 tsp. Dijon Mustard and 1 apple – diced. Serve over a bed of lettuce with sliced tomatoes.
(346 calories, 26 grams protein, 22 grams carbohydrates, 6 grams fat)
Snack: Tuna Pate with Vegetables
In a blender 1 can tuna – drained, 1 tbsp. chili sauce, 1 tbsp. parsley, 1 slice of onion. Blend well. Serve with assorted fresh vegetables.
(235 calories, 20 grams protein, 32 grams carbohydrates, 3 grams fat)
Dinner: Chicken Fajitas
Cook 1 red pepper, 1 green pepper and one onion in a skillet with 2 tablespoons of olive oil until caramelized. Add 2 cups fajita-seasoned chicken strips to skillet and heat through. Serve with shredded lettuce, tomatoes and avocado in a whole-grain tortilla.
(495 calories, 28 grams protein, 35 grams carbohydrates, 10 grams fat)
EXERCISE FOR DAY 29
Getting Back on the Bike
You never need an excuse to get back on the bicycle, especially now. Change things up by biking to a new area. Or if you were outside last time, you may feel like an indoor biking session while watching your favorite television show. Either way, see if you can keep on pedaling for a longer amount of time than your last session.
MEAL PLAN FOR DAY 30
Breakfast: Roasted Sweet Potatoes and Eggs
Peel and roast sweet potatoes with Herbs de Province or garlic and onion powder at 400 degrees for 45 minutes on a cookie sheet one day a week so you will always have them on hand for a meal.
2 eggs any style
¾ cup cooked sweet potatoes
1 tomato – diced
Heat potatoes in a skillet with 1 teaspoon of olive oil. In another skillet, cook tomato for 1 minute and place on a plate to keep warm. Add eggs to skillet and cook in juice of tomato. Serve eggs with cooked tomatoes and sweet potatoes.
(382 calories, 28 grams protein, 23 grams carbohydrates, 12 grams fat)
Mid-Morning: Deviled Eggs with Cashew Nuts
These can be made ahead of time and stored in the fridge for a snack any time of the day. Boil 4 eggs until cooked – peel and cut in half. Scoop out the yolks when cool and place in bowl. Add 1 tsp. mustard, 1 tsp. curry powder, ½ tsp. Rice Wine Vinegar, ¼ tsp. ground ginger, sea salt and pepper to taste, ½ green onion – chopped and 8 cashews finely chopped. Spoon yolk mixture into egg white halves.
(3 halves = 230 calories, 18 grams protein, 8 grams carbohydrates, 14 grams fat)
Lunch: Basil Chicken and Spinach
2 boneless, skinless chicken breasts
1 Tablespoon of olive or coconut oil
½ cup of red onion, diced
2 Roma tomatoes, diced
4 cups of spinach
Season chicken breasts and cook in olive oil. Remove from skillet and add onions – cook until translucent. Add spinach and tomatoes. Serve chicken over spinach mixture and top with fresh basil.
(356 calories, 15 grams protein, 22 grams carbohydrates, 12 grams fat)
Dinner: Tuscan Style Grilled Chicken with Salad
Sprinkle chicken breasts with sea salt and pepper and cook in 1 ½ tablespoons of olive oil until no longer pink. Cut up 2 Italian tomatoes and toss with fresh basil, 1 garlic clove, minced and 1 tablespoon of olive oil. Serve with a side salad for a complete meal.
(494 calories, 28 grams protein, 35 grams carbohydrates, 8 grams fat)
EXERCISE PLAN FOR DAY 30
Time for More Arm Exercises – Lateral Arm Raises
Did it surprise you last time how difficult it was to lift what you might have thought was a low weight? It’s important to keep good form so this exercise can properly work your shoulders and back, as well as arms and wrists. If you’re feeling up for the challenge, increase the number of repetitions and sets you complete. There’s also always the option of slightly increasing the weight, but we recommend you focus on the number of sets and reps first.