Yoli Fitness

BALANCED - WEIGHT LOSS DIET

(ABOUT 1500 CALORIES) for a healthy individual.

If you have any medical conditions, check with your doctor before implementing.

Interchange one breakfast, one lunch, one dinner and three snacks per day.

BREAKFASTS

1.
1 hard boiled egg 1 wheat toast with 1 teaspoon cream cheese 1 (8 oz.) glass of orange juice 1 (8 oz) cup of coffee or tea with splash of cream and 2 teaspoons of sugar	80 calories 70 calories 25 calories 110 calories 45 calories
		Total 330 calories
2.
1 serving high fiber cereal with 1 cup of low fat milk 1/2 medium sliced banana 1 (8 oz.) cup of coffee or tea with cream and sugar	110 calories 145 calories 55 calories 45 calories
		Total 355 calories
3.
1 serving of regular oatmeal or cream of wheat with 1 cup of low fat milk and 1 teaspoon vanilla 1 tablespoon of raisins 1 (8 oz.) cup of coffee or tea with cream and sugar	145 calories 145 calories 80 calories 45 calories
		Total 415 calories
4.
2 egg white omelet scrambled with 1 cup of spinach in light canola spray 1 wheat toast with 1 teaspoon cream cheese 1 (8 oz.) cup coffee or tea with cream and sugar	30 calories 45 calories 70 calories 25 calories 45 calories
		Total 215 calories
5.
1 pancake (wheat or buttermilk) fried with canola oil spray 1 tablespoon maple syrup 1 teaspoon whipped butter 1 cup strawberries 1 (8 oz.) cup of coffee or tea with cream and sugar	45 calories 60 calories 25 calories 45 calories 45 calories
		Total 215 calories
6.
1/2 cup plain low fat yogurt with 1 teaspoon vanilla 1 tablespoon blueberries 1/2 wheat bagel with 1 teaspoon whipped butter 1 (8 oz.) cup coffee or tea with cream and sugar	65 calories 20 calories 100 calories 25 calories 45 calories
		Total 255 calories
7.
Fruit salad made with 1/2 sliced cantaloupe 1 medium sliced apple 1 cup of grapes with 1 cup 1% cottage cheese 1 cup of coffee or tea with cream and sugar	95 calories 80 calories 40 calories 60 calories 45 calories
		Total 320 calories

LUNCHES

1.
Walnut Salad made with1/4 head romaine lettuce 1 tablespoon shelled walnuts with 1 tablespoon olive oil and balsamic vinegar 1 oz. feta cheese 1 (8 oz.) glass of water or tea	5 calories 60 calories 130 calories 75 calories 0 calories
		Total 270 calories
2.
6 oz. lean turkey on on 2 slices wheat bread with 1 tablespoon mustard 1 medium dill pickle 1 sliced tomato 1 glass water or tea	180 calories 140 calories 15 calories 5 calories 20 calories 0 calories
		Total 360 calories
3.
1 baked medium potato with 1 teaspoon butter and 1 teaspoon sour cream 1 cup of vegetable soup water or tea	145 calories 145 calories 10 calories 80 calories 0 calories
		Total 345 calories
4.
4 oz. albacore tuna in water 1 tablespoon of canola mayonnaise on 2 slices wheat bread 1/2 cup chopped onions 1 tablespoon jalapeno's (optional)	140 calories 45 calories 140 calories 55 calories 5 calories
		Total 385 calories
5.
Smoothie made with 4 oz. of orange juice 1/2 medium banana 4 oz. plain low fat yogurt 1/2 cup strawberries several ice cubes blended water or tea	55 calories 55 calories 75 calories 40 calories 0 calories
		Total 225 calories
6.
Vegetable wrap made with 1/4 cup sliced mushrooms 1 tablespoon chopped onions 2 oz. sliced peppers sautéed in 1 tablespoon olive oil 1/4 sliced avocado wrapped in 1 small wheat tortilla with 1 tablespoon salsa water or tea	10 calories 20 calories 20 calories 125 calories 75 calories 80 calories 15 calories 0 calories
		Total 345 calories
7.
1/2 cup hummus 1 pita pocket water or tea	210 calories 165 calories 0 calories
		Total 375 calories

DINNERS

1.
3 oz. skinless shredded chicken breast 1 tbl spoon ea. sauteed pimento olives, garlic, capers and chopped onions in 1 tablespoon olive oil mixed with 1/2 cup tomato sauce over 1/2 cup steamed brown rice water or tea	140 calories 100 calories 125 calories 75 calories 115 calories 0 calories
		Total 555 calories
2.
3 oz. baked salmon doused in lemon, spread with crushed garlic and drizzled with olive oil 1/2 cup steamed carrots and 1/2 cup steamed green beans with salt and drizzled with 1 tablespoon whipped butter water or tea	230 calories 35 calories 25 calories 80 calories 0 calories
		Total 370 calories
3.
1/2 cup pasta mixed with 3 oz. shrimp and scallops sauteed in 1 tablespoon olive oil and garlic topped with 1/2 cup tomato sauce and 1/2 cup steamed broccoli sprinkled with 1 oz. romano cheese water or tea	100 calories 85 calories 125 calories 75 calories 40 calories 110 calories 0 calories
		Total 535 calories
4.
3 oz. ground turkey mixed with 1/4 cup sauteed chopped onions and garlic in 1 tablespoon olive oil mixed with 1/4 cup tomato sauce topped with 1 oz. shredded light cheeses split between 2 hard taco shells water or tea	160 calories 125 calories 35 calories 70 calories 90 calories 0 calories
		Total 480 calories
5.
1 cup cooked lentil soup with 1/4 cup tomato sauce and 1/2 cup onions and 1 cup spinach salt and pepper and 1 slice of wheat bread water or tea	220 calories 35 calories 60 calories 45 calories 0 calories 70 calories 0 calories
		Total 430 calories
6.
3 oz. sauteed shrimp in 1 tablespoon olive oil and chopped garlic with 1/4 cup sliced mushrooms and broccoli over 1/2 cup steamed brown rice water or tea	85 calories 125 calories 60 calories 115 calories 0 calories
		Total 385 calories
7.
Chicken salad made with 1/4 head romaine lettuce 3 oz. skinless chicken breast 1/2 sliced cucumber 1/4 cup chopped onions 1/2 large sliced tomato 1/4 cup shredded carrots 1 oz. shredded mozzarella cheese 1 tablespoon favorite light dressing water or tea	5 calories 140 calories 5 calories 15 calories 20 calories 5 calories 70 calories 50 calories 0 calories
		Total 310 calories

SNACKS

Between meals eat 1 small snack - The days you eat higher calorie meals,
eat lower calorie snacks to keep your daily calories closer to 1500.

1.	1/4 cup pistachio nuts	85 calories
2.	1/4 cup peanuts	80 calories
3.	1 medium fruit
	apple	80 calories
	banana	105 calories
	1/2 cantaloupe	95 calories
	1 cup blueberries	80 calories
	1 cup cherries	105 calories
	1 cup grapes	40 calories
	orange	60 calories
	peach	50 calories
	pear	100 calories
	1 cup strawberries	40 calories
4.	1 cup raw carrots	30 calories
5.	1 (8 oz.) glass low fat milk	130 calories
6.	1/2 cup low fat yogurt	65 calories
7.	1 tablespoon cream cheese spread over 4 wheat crackers	170 calories
8.	1/2 peanut butter (1 teaspoon) and jelly sandwich on wheat bread	110 calories

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