Diet meal plan to lose weight

Diet meal plan to lose weight, If you choose to make breakfast your magic window meal after a morning workout, you have many options. Most traditional breakfasts are high in both starch and protein. Try to eliminate or greatly limit all sources of saturated fats from your breakfast, such as pork bacon, high-fat beef or pork sausages, butter, or whole eggs. A few magic window suggestions for breakfast:

• Corn flakes skim milk and four scrambled egg whites
• Two pieces of toast with low-fat canola oil margarine and four slices of low-fat bacon alternative (turkey bacon, for example)
• French toast made with egg whites/whole egg mixture (one whole egg for every these egg whites)

The following recipes for saturated meal breakfast contain traditional breakfast ingredients, including eggs and fruit, which promote digestion and absorption when you first wake up while also providing you with plenty of protein for extra energy to fire up your day. Never skip breakfast.

BREAKFAST OMELET

CATEGORY: BREAKFAST
SERVINGS: 2
PREPARATION TIME: 15 MINUTES
COOKING TIME: 10 MINUTES

⅓ cup chopped onion and bell peppers
⅓ cup sliced mushrooms
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon sweet basil
¼ Teaspoon Allspice
1 teaspoon curry powder
¼ teaspoon tarragon
⅓ cup free-range turkey bacon
(cut strips into smaller pieces as desired)
1 whole egg
3 egg whites
1 tablespoon low-fat milk

• Sauté vegetables with olive oil in a medium-size nonstick skillet over medium heat until softened.
• Add spices and turkey bacon
• In small bowl, beat eggs together with milk and pour over vegetable bacon mixture.
• Cook undisturbed for 5 second. Push egg mixture to the center of the pan. Tilt to allow the uncooked eggs to run to the edge of the pan.
• Flip omelet and cook for another 2 minutes. divide in half and serve immediately.

NUTRITIONAL INFORMATION PER SERVING:

Calories 225
Protein 30 g
Carbohydrate 5 g
Total Fat 6 g
Dietary Fiber 3,8 g

Note: You can modify almost any omelet recipe by substituting egg whites for whole eggs. You also can add your favorite fat-free cheese to an omelet.
This will add both the tasty flavor of cheese and some extra protein to your omelet. Also, feel free to experiment with different vegetables in your omelet. Just avoid using pork bacon or potatoes and pancakes unless you are using breakfast as your magic window meal.

FRUIT SALAD WITH SHRIMP

CATEGORY: BREAKFAST
SERVINGS: 4
PREPARATION TIME: 10 MINUTES

2 tablespoons freshly squeezed orange juice
2 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
1 teaspoon raw honey
⅛ teaspoon pepper
2 cups cooked salad shrimp
1 navel orange, peeled and cut into ¼-inch slices, halved
2 cups sliced strawberries
Baby lettuce leaves

• Combine orange juice, vinegar, mustard, honey, and pepper in a jar with a tight-fitting lid. Cover and shake well until completely mixed.
• Mix shrimp and dressing in a bowl.
• Add the orange and strawberry slices ; toss gently.
• Dish salad on baby lettuce leaves and serve.

Nutritional information per servings

Calories 115
Protein 16 g
Carbohydrates 24 g
Total Fat 0.8 g
Cholesterol 62 mg
Sodium 129 mg
Dietary Fiber 3.8 g

HIGH–PROTEIN BLUEBERRY PANCAKES

CATEGORY: BREAKFAST
SERVINGS: 2
PREPARATION TIME: 5 MINUTES
COOKING TIME: 5 MINUTES

1 cup soy flour, low-carbohydrate flour, * or soy protein powder 1/2 cup egg whites.
1 teaspoon baking powder
1/2 cup water
2 teaspoon canola oil
1/2 cup blueberries

*Several companies make low-carbohydrate/high-protein baking flours, including ketogenic Inc., low carb success, and carbonite.

• Combine all the ingredients in a bowl and stir until all lumps are gone.
• With a spoon, pour small amounts of the batter onto a lightly greased (with canola oil spray) hot nonstick pan. Add batter until pancakes reach the desired size.
• Cook pancakes until the cooked side is golden brown.
• Flip pancakes until the cooked side is golden brown.
• Top with blueberries, low-calories margarine (canola oil-based), or a little reduced-calories syrup.

Nutrition information for serving :

Calories 375
Protein 43 g
Carbohydrate 24 g
Total Fat 11 g
Dietary Fiber 7 g