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2 WEEK WEIGHT LOSS diet FOR SUMMER

Here is a nutrition guide for rapid summer weight loss!


BASIC FOOD OUTLINE

PROTEIN: one 6-oz. serving of meat (chicken, turkey or fish) per day

CARBS: ½ cup of cooked brown rice, quinoa, farro, amaranth (or other whole grain)

FATS: good fats in moderation (e.g. olive oil and avocado)

DAIRY: 1 cup of 2 % plain Greek yogurt per day (otherwise no dairy)


WAKEUP:

  • 1 cup hot water & ½ lemon


BREAKFAST 1



SMOOTHIE:

  • 2 tablespoons protein powder

  • 2 tablespoons ground flaxseeds

  • ½ cup frozen berries

  • ½ banana

  • 1 cup unsweetened vanilla almond milk


BREAKFAST 2



OATMEAL




DRINK THROUGHOUT THE DAY

ORGANIC COFFEE, GREEN TEA (UNSWEETENED), or WATER

  • ONLY DECAFFEINATED AFTER 2PM

VEGGIE BROTH


VEGETABLES THROUGHOUT THE DAY


Unlimited LOW-GI VEGETABLES

Artichokes Artichoke hearts Asparagus Bamboo shoots Bean sprouts Broccoli Brussels sprouts Cauliflower Celery Cucumber Daikon Eggplant Leeks Lentils Beans (green, kidney, garbanzo) Greens (collard, kale, mustard, turnip) Mushrooms Okra Onions Pea pods Peppers Radishes Rutabaga Squash Sugar snap peas Swiss chard Tomato Water chestnuts Watercress Zucchini Cabbage (green, bok choy, Chinese) Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)



VEGETABLE BROTH

SHOPPING LIST

4 large onions 8 carrots 4 cups winter squash 8 celery stalks 2 cups cabbage Dried ginger 8 cloves whole garlic Sea salt, to taste 4 cups root vegetable (any of the following: turnips, parsnips, rutabagas) 8 cups chopped greens (any of the following: kale, parsley, beet greens, collard greens, chard, dandelion)


(Or you can buy low sodium organic broth from the grocery store)


SNACKS

Any low GI vegetable with hummus

Handful of nuts


WHAT YOU NEED TO ELIMINATE

No wheat/breads

No artificial sweeteners (this includes all diet soda)

No white sugar

No alcohol

No dairy (except Greek yogurt)

No meals between 6pm-8am


Final note:

Don't forget to exercise!!! The recommendation is 5x per week for at least 45 minutes


For a complete meal guide, contact Dr. Peters directly via my website:

www.thefitnessdoctors.com


Let's knock off that #quarantine weight!


#diet #weightloss #summer

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