السلام عليكم يا بنات المنتدى،،،
أنا عضوة جديدة في هذا المنتدى الرائع وحبيت أبدأ مشاركاتي ببرناج ريجيم جربته بنفسي وان شا الله ينال إعجابكم
Should lose between 3 to 5 kilos.
Breakfast : (same throughout the 2 weeks)
1 glass of fresh orange juice OR skimmed milk 1 teaspoon of pure honey 1 brown toast 1 teaspoon labaneh (or white cheese)
Day 1
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 150 gr grilled chicken breast 1 brown toast (optional)
Dinner:
1 brown toast 1 piece of white cheese 2 fruits 1 glass of fresh juice (or skimmed milk)
Day 2
Lunch:
1 cup of yogurt with cucumbers (preferably skim or low fat yogurt) 150-200 gr of beef steak, preferably grilled, if not fried with 1 tsp of veg. oil
Dinner:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 1 piece of white cheese 2 fruits 1 toastDay 3
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 1 can of tuna 1 brown toast
Dinner:
1 hard boiled egg 1 tomato 1 brown toast 2 fruits
Day 4
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 1 brown toast 2 fried eggs with 1 tsp of vegetable oil
Dinner:
1 cup of yogurt with cucumbers 1 brown toast 1 fruit
Day 5
Lunch:
1 cup of plain yogurt 1 cup of steamed rice
Dinner:
1 brown toast 1 tsp labaneh Tomatoes, green peppers, and cucumbers 1 glass of fresh juice (or skimmed milk) 1 fruit
Day 6
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 150 gr grilled chicken breast
Dinner:
1 bowl of boiled corn Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 1 piece of white cheese
Day 7
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 150-200 gr of beef steak
Dinner:
1 grilled potato 1 glass of fresh juice (or skimmed milk) 2 fruits
Day 8
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 150 gr grilled chicken breast 1 brown toast (optional)
Dinner:
1 brown toast 1 piece of white cheese or labaneh Vegetables 1 glass of fresh juice (or skimmed milk) 1 fruit
Day 9
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 1 can of tuna 1 brown toast
Dinner:
1 bowl of boiled corn 2 fruits 1 glass of skimmed milk
Day 10
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 150-200 gr of beef steak 1 brown toast
Dinner:
Vegetable soup 1 brown toast 1 apple
Day 11
Lunch:
1 cup of plain yogurt 1 cup of steamed rice
Dinner:
1 brown toast 1 hard boiled egg 1 glass of fresh juice (or skim milk) 1 fruit
Day 12
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 150 gr grilled chicken breast 1 toast (optional)
Dinner:
1 brown toast 1 piece of white cheese 1 glass of fresh juice (or skimmed milk)
Day 13
Lunch:
Fresh salad with 1 tsp of apple vinegar and bit of olive oil (optional) 2 hard boiled eggs 1 toast (optional)
Dinner:
Any kind of sweets 1 apple
Notes:
If cheated once, will not work effectively No carrots, mangoes, or bananas At least 8 glasses of water daily Not more than one can of Diet Pepsi per day
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