Everything You Need To Slim Twice As Fast

Everything You Need To Slim Twice As Fast

A day on the 30-20-10 eating plan

Hungry? Good! Here's how tasty a day on the plan can be.

Breakfast
Tomato and feta omelet (2 lg eggs, 1/4 tsp canola oil, 1/2 c baby spinach, 1 diced plum tomato, and 1 oz feta); 1 c fat-free milk; 1 pear
429 cal, 26 g pro, 45 g carb, 7 g fibre, 33 g sugars, 17 g fat, 7.5 g sat fat, 585 mg sodium

Lunch
Open-faced tuna salad sandwich (2 oz drained canned water-packed light tuna mixed with 1 Tbsp reduced-fat mayonnaise and spread on 1 slice whole grain bread) and side salad (1 1/2 c lettuce; 1/2 c chopped red bell pepper; 1/2 carrot, sliced; 1/4 cucumber, sliced) with balsamic vinaigrette (1 Tbsp extra virgin olive oil whisked into 2 Tbsp balsamic vinegar); 1 c grapes
491 cal, 20 g pro, 56 g carb, 7 g fibre, 36 g sugars, 21.5 g fat, 3.5 g sat fat, 510 mg sodium

Dinner
3 oz broiled or grilled chicken breast with 1/2 c peas and rice pilaf (3/4 c cooked brown rice, 1 1/2 Tbsp olive oil, 1 oz dried currants, 1 Tbsp chopped onion, 1/2 oz slivered almonds, and salt to taste)
580 cal, 37 g pro, 68 g carb, 9 g fibre, 24 g sugars, 18 g fat, 2.5 g sat fat, 144 mg sodium

Snacks
3 oz fat-free plain Greek-style yogurt; 1 c blueberries
129 cal, 9 g pro, 25 g carb, 4 g fibre, 18 g sugars, 0.5 g fat, 0 g sat fat, 33 mg sodium
12 baby carrots; 1/4 c hummus
136 cal, 6 g pro, 17 g carb, 6 g fibre, 4 g sugars, 6 g fat, 1 g sat fat, 309 mg sodium

Daily total: 1,765 cal, 98 g pro, 211 g carb, 33 g fibre, 115 g sugars, 63 g fat, 14.5 g sat fat, 1,581 mg sodium

http://www.prevention.com/fitness/fitness-tips/your-complete-fat-burning-plan?s=10