14 Day Fat Loss Challenge ( Low Impact High Knee Workout For Beginners )

Sun, 08 Sep 2024 23:03:07 +0000

****Low Carb/ Sugar Meal Plan ****

Meal Plan - 7 Day Schedule (Rotation)

Monday:
- Breakfast: Small fruit bowl (mixed berries) with a sprinkle of chia seeds and cinnamon (~150 calories)
- Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
- Lunch: Grilled chicken breast with a side of steamed broccoli (~300 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)

Tuesday:
- Breakfast: Healthy cereal with almond milk and sliced banana (~250 calories)
- Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
- Lunch: Grilled chicken breast with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled tilapia and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)

Wednesday:
- Breakfast: Oats topped with sliced strawberries and a drizzle of honey (~300 calories)
- Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
- Lunch: Grilled turkey wraps with a side of mashed brown rice and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)

Thursday:
- Breakfast: Small bowl of mixed fruits (~150 calories)
- Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
- Lunch: Grilled chicken breast or strips with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)

Friday:
- Breakfast: Small fruit bowl (mixed berries) with a sprinkle of chia seeds and cinnamon (~150 calories)
- Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
- Lunch: Grilled fish with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn with a side salad (~550 calories)
- Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)

Saturday:
- Breakfast: Healthy cereal with almond milk and sliced strawberries (~250 calories)
- Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
- Lunch: Grilled chicken breast with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)

Sunday:
- Breakfast: Oats topped with mixed berries and a drizzle of honey (~300 calories)
- Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
- Lunch: Grilled salmon with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)

Feel free to add and replace veggies and fruits as needed. You can’t really go wrong with fruits and veggies as a whole.

You can purchase precooked or raw meats.
You can purchase Frozen or fresh fruits.

Shopping List

- Baked/grilled chicken breast
- Turkey Slices
- Fish ( Cod, Salmon or Tilapia )
- Potatoes (mashed potatoes or baking potatoes)
- Broccoli
- Corn
- Mixed fruits (e.g., berries, bananas, strawberries)
- Nuts (almonds, walnuts, cashews, pistachios)
- Oats
- Chia seeds
- Honey
- Healthy cereal
- Almond milk
- Lemon
- Mint leaves
- Choice of fruits ( Frozen and Fresh )
- Brown rice

Healthy Cereal Brand

1. Whole Grain Oat Cereal
2. Bran Flakes
3. Wheat Flakes
4. Multigrain Cereal
5. Quinoa Flakes