Drop 5 Pounds In A Week Safely

Lunches (300 calories each)

  • Tuna wrapped in white wheat sliced breads. You can use 2 tbsp of low-fat mayo and salad to add more flavor.
  • Beans salad mixed with 1/2 green pepper, 1 sliced up tomato, 1 slice of cucumber and a handful of kale. Drizzle some lemon juice and olive oil to add flavor.
  • 2 slices of whole wheat bread and 1 boiled egg. Add low fat mayo and sliced up tomatoes.
  • Red pepper and hummus pitta. Get 1 wholewheat pitta filled with about 3 tbsp of reduced fat hummus. Get 1/2 red pepper minced and spread over hummus.
  • Get a sushi takeout and an apple.
  • 3 medium sized boiled potatoes and skinless chicken breast.
  • Add salad and lemon juice for extra flavor.

Dinners ( 400 calories each)

  • Boiled peas with prawn omelette.
  • 1 medium sized chicken breast with 1 cup of brown rice. Add salad drizzled with olive oil.
  • Salmon and 3 baked potatoes, with salad siding.
  • Pepper omelette and mushroom. 2 eggs made mixed and fried with minced up tomatoes, onion, red pepper and 1 handful of mushrooms. Serve with vegetable salad sprinkled with grated fat reduced cheese.
  • Baked cod filled with garlic, lemon juice and fresh spicy herbs.
  • Served with 2 boiled medium potatoes .

Snacks (160 CALORIES EACH)

  • Mixed summer fruit salad containing cantaloupe melon, blueberries, strawberries and sliced pineapples.
  • 2 slices of toasted wheat bread with low-fat peanut butter spread.
  • Have a protein bowl with 1 boiled egg and 2 tbsp of cotton cheese.
  • Banana shake mix. Get 3 ripe bananas and blend them with half cup of low-fat skimmed milk.
  • Unsalted nut bowl containing almond, peanuts and cashews.
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