Here is the diet plan for Pat's Weight Loss Challenge. Scroll down to see products and details.
First, determine the calories needed to maintain your ideal weight (about 15 calories x ideal weight).
Then consume 800-1,000 calories less than your maintenance calories. Doing this, you'll lose about 1-2 pounds a week. Exercise 30 minutes a day, alternating between cardio and weight training.
Breakfast: Drink the Weight Loss Shake recipe below. Click on each of the subcategories in the left column to read more about each ingredient on the Weight Loss Shake.
Mid-Morning Snack: Eat one protein bar. Universal Doctor's CarbRite Bar is an excellent choice. It's made with 21 grams of protein and has only 2.5 grams of net impact carbs.
Lunch: Eat 4 ounces of chicken breast or fish plus one slice of whole wheat bread.
Afternoon Snack: Eat one protein bar.
Dinner: Eat a large salad with veggies, 1 Tbsp. extra-virgin olive oil, 2 Tbsp. balsamic vinegar.
Mid-Evening Snack: Drink a smaller version of the breakfast shake using only protein powders.
Weight Loss Shake Recipe (in a blender combine the following):
- 1 scoop Lindberg Protein Blend powder
- 1/2 scoop Optimum Nutrition Pro Complex protein powder
- 1 teaspoon L-glutamine powder
- 1 teaspoon MSM powder
- 1 tablespoon flaxseed Oil
- 1/2 tablespoon safflower Oil
- 1-2 tablespoons apple cider vinegar (or use Lindberg's Complete Digestant)
- 1 tablespoon of lecithin
- 10-12 ounces distilled water
- 6-8 frozen strawberries
- 1/4 cup blueberries
- 1/2 banana
- 1 packet non-caloric sweetener
If desired, add a few ice cubes and blend until smooth.
This is the recipe for a medium sized male or large woman. For smaller body frames and appetites, reduce the quantities of each ingredient slightly.
This High-Protein Weight Loss Shake is very filling! That's the idea, so drink it all. You'll find it will carry you through the morning without hunger. In fact, you'll feel so full and satisfied you won't even think about eating or desire anything more. That's the power of protein and healthy carbohydrates.
For more information and for complete descriptions of the products in Pat's Weight Loss Shake, click here.
