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Lose weight the healthy way: Week One Of the Fat Smash Diet

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Published on Apr 6, 2009

So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day:
MEAL PLAN:
8am.................Meal #1
11am...............Meal #2 (heavy snack)
2pm.................Meal #3
5pm.................Meal #4 (light snack)
7pm.................Meal#5
9pm.................Light snack
NEVER EAT 1 1/2 HRS BEFORE BED!

FOODS ALLOWED:
-all fruit in any quantity
-all vegetables in any quantity, except NO white potatoes NO avacadoes
-Good source of protein: chickpeas, bean, tofu & lentils
-Brown rice---2 cups of cooked rice
-2cups of low fat or skim or soy milk
-as much water as you like
-oatmeal--1 cup
-All herbs and spices
-6 oz. low fat yogurt (no fruit on the bottom 2X per day)
-4 egg whites
-2 cups herbal tea
-1 cup of ffreashly squeezed fruit or vegetable juice
-1 1/2 slices of low fat cheese or 1 veggie burger without bread
-sugarless gum
-1 tsp low fat mayo
-1 tbsp salt
-1pat (1tsp) of butter
-1 tsbp mustard or ketchup
-2 tbsp soy sauce
-2 tbsp teriyaki sauce
-1 tsp sugar substitute

FOODS NOT ALLOWED:
-peanut butter/jelly
-white rice
-meat
-fish
-full fat cheese
-Bread ANY TYPE
-raisins
-dried or preserved fruits
-candy
-ice cream
-alcohol
-soda regular or diet
-coffee and all coffee drinks
-sports drinks
-milk shakes
-whole eggs or yolks
-fried food
-fast food

SNACKS FOR PHASE I:
-1/3 cup plain yogurt dip and 2 cups raw vegetables
- 10 Cashews
-1 low fat granola bar
-15 grapes and half of low-fat milk
-1/2 cup plain low fat yogurt
-1 1/2 cups baby carrats
-(10-14) almonds
- 1 jello smoothie snack
-popcorn air popped (3 cups no butter)
-7 saltine crackers
-1 medium banana
-2 tbsp sunflower seeds

WORKOUT FOR 30 MIN. 5days a wk!

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