Plans For Sheds

Keep your protein high and your carbs low.
Breakfast
1 x scrambled egg
1 x slice full grain bread
1 x 8oz glass OJ
Mid-morning snack
10 x raw almonds
1 x 0% fat Greek Yogurt (Fage brand in Trader Joe’s)
Lunch
1 x Ezekiel sprouted grain tortilla or Fat Flush brand, filled with
2oz precooked chicken breast (Trader Joe’s have it in their cooler)
Slice of avocado
1 x Diced fresh tomato
A handful of baby spinach
A piece of fruit to follow (to quell that sweet craving!)
Mid-afternoon snack
Clif ZBar for kids (chocolate brownie flavor rocks!)
Small glass of milk, soy or low fat Almond Breeze (vanilla is great)
Dinner
Open a can of salmon or tuna and throw together some more baby spinach or arugula, tomato, avocado, chopped peppers and sliced green onions. Use balsamic vinegar and a little sea salt and pepper as a dressing and serve with the fish. Add a serving of Trader Joe’s microwave in the bag brown rice.
(You can buy the pre-chopped salad items at a supermarket salad bar to speed dinner up!)
Late night snack.
Another Fage 0% fat Greek Yogurt with 5 more almonds and a teaspoon of honey.
This might be repetitive, so mix up your proteins. Put tuna or salmon in your wrap and have a hard boiled egg with your dinner. Broil 8oz fresh salmon for dinner, eat 4oz and save the other 4oz to eat cold the following night. Hard boiled eggs travel well and keep in the fridge for days.
Lean Cuisine isn’t good food, but a couple of those in the fridge at work or home make a speedy lunch – watch the salt levels though.
Trader Joe’s cartons of soup are tasty and I add cooked beans for protein and fiber.
Lastly, in an ideal world I’d recommend eating no processed food and sticking to organic items, but the above are short-cuts because you want it easy and quick!
This diet along with an hour of cardio and light weights each day will shed the pounds for you.
Good luck!

Fresh fruit and a small container of organic yogurt in the morning, some raw nuts,sprouted grain bread and fresh veggies for lunch, maybe some canned organic black beans for dinner. (takes about ten minutes to cook, cook at medium temp, and obviously, cook in a pot) you can add season salt,sea salt(or table salt),garlic powder,and pepper.
I also reccomend taking a flaxseed oil capsule daily. Flaxseed is rich in omega fatty acids and fiber. I hear it’s good for your fingernails and hair too.
don’t fall for the low-carb thing. Low-fat is better. Most of your fats should come from plant-derived sources.

impossible to give recommendations without knowing your current bodyweight and condition~
email me if you’d like some pointers!
good luck!

I eat grilled chicken with 1 tsp of olive oil and black pepper corns on it
and I eat steamed veggies

Chicken w/ brown rice for dinner and Oatmeal for breakfast.

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