Typical Day on a weight-loss program

Integrated lifestyle changes and balanced non-vegetarian menu for weight-loss

Typical day starts from the time you wake up to your sleeping hours at night. It includes exercises, and a menu patterned with balanced diet
Foods are judged against a five point criteria: 1 Low Calorie, 2. Low fat, 3. High fiber, 4. High protein, 5. High Nutrition.

Wake-up

Water with slice of lime: 1 cup
Exercise 20 minutes. Do NOT exercise for more than 30 minutes on empty stomach
Rest 45 minutes before eating breakfast.

Breakfast (Within 2 hours from wake-up)

#1. One hardboiled egg, 2 slices of fat-free cheese, cooked dried beans
#2. Corn flakes, Oats, Shredded wheat, Two slices of whole grain bread + Soft margarine + Jelly
#3. Grapefruit ½, Orange, Blueberry, Medium Banana
#4. Low-fat milk, low-fat yogurt
#5. Coffee with Splenda optional, fat-free creamer

Morning Snack

2 Tablespoons of Nut Butter on wholegrain crackers, Mini pretzels
Cold water, Homemade Iced Green tea, Hot Cinnamon tea

Lunch

#1. Fat-free Chicken salad, Tuna, Cooked dried beans ½ cup, low-fat cheese 2 slices, Tofu
#2. Whole wheat Pita bread, Whole-grain bread, Brown Long grain Rice
#3. Grapefruit ½, Fruit cocktail packed in water: ½ cup, Carrots, Sweet Bell Pepper, Spinach, Celery
#4. Low-fat milk, low-fat yogurt
#5. Green tea: 1 cup

Noon Snack

One of the following: Mini pretzels:¾ Cup, Walnuts: ¼ cup, Dried apricots: ¾ Cup
Cold water, Homemade Iced Green tea, Hot Cinnamon tea

Dinner

#1. Baked cod, Broiled Salmon, Grilled skinless boneless chicken breast, Cooked dried beans ½ cup
#2. Whole wheat Pita bread, Whole-grain bread
#3. Grapefruit ½, Fruit cocktail packed in water: ½ cup, Salad (Raw spinach, Cherry tomatoes, Cucumber, Celery: Light Italian dressing)
#3A. Cooked vegetable: Steamed broccoli, Stewed tomatoes, Butternut squash, Sweet Potato, Spinach, Mixed vegetables
#4. Low-fat milk, low-fat yogurt
#5. Green tea: 1 cup

Evening Exercise

Wait 2 hours after Dinner and engage in a 30 minute exercise

Evening Snack (2 hours before bed)

Green apple with cinnamon

Late Night Snacks (Negative Calories Foods)

Fresh Raw Vegetables and fruits No Dips
Apples, Blueberries, Broccoli, Cantaloupe, Cauliflower, Cherries, Cucumbers, Grapefruit, Green beans, Mushrooms. Oranges, Raspberries, Strawberries, Tangerines, Tomato, Watermelon

Sleep: 7 to 8 hours

Menu Notes

I have defined five line items in a menu to provide a balanced diet. Actual quantity depends on your required daily caloric intake
#1 Proteins: 2 Servings
#2 Whole-grains 5 to 6 servings
#3 Raw Fresh fruits or vegetables 4 Servings
Eat 1½ Grapefruit per day, if you have no reaction to prescription meds
#3A Cooked Vegetables: 1 Serving
#4 Milk (Minimum 2 cups of low-fat or skim milk per day)
#5 Beverage 2 to 3 cups of Green tea
- Mix 2 quarts of water with one packet of sugar-free fruit punch. Keep it refrigerated. Drink when thirsty. Two quarts will give you all the water needed for one day

- Home made Lemonade or Limeade with Splenda