EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
24
DAY 4
(1650 calories / 46 gr. fat)
BREAKFAST
✓
j
grapefruit
✓
1 cup low fat cottage cheese
SNACK
✓
1 handful almonds
LUNCH
✓
1 grilled chicken breast
✓
j
cup brown basmati rice
✓
1 large romaine salad with
shredded red cabbage, carrots,
and tomatoes
• 2 tbs. low-fat dressing
✓
j
cup steamed veggies,
your choice
SNACK
✓
1
j
cup strawberries
DINNER
✓
1
j
cups spaghetti or
other pasta:
• 3 oz. 90% lean ground
beef, cooked and drained
•
j
cup spaghetti sauce
✓
2 tbs. parmesan cheese
✓
sautéed mushrooms, onions,
and
l
cup zucchini
✓
j
cup spinach, steamed or 1
small Caesar salad
DAY 5
(1525 calories / 35 gr. fat)
BREAKFAST
✓
1 apple
✓
1 cup oatmeal with 1 tbs. honey
SNACK
✓
1 peach
✓
j
cup blueberries
LUNCH
✓
Pita Sandwich:
• 1 pita pocket
• 3 oz. turkey
• lettuce, tomato slices
• 1 tbs. reduced-calorie
mayonnaise
✓
l
cup raw cauliflower
✓
j
cup V-8 or tomato juice
SNACK
✓
1 cup low fat yogurt
DINNER
✓
6 oz. baked seafood
✓
2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs. olive
oil until just tender
✓
Mixed green salad with
• 1 tbs. low-fat Italian dressing
DAY 6
(1350 calories / 37 gr. fat)
BREAKFAST
✓
1 cup low fat cottage cheese
mixed with
j
banana and
j
cup blueberries
SNACK
✓
1 handful of almonds
LUNCH
✓
Turkey Salad:
• 4 oz. deli turkey cut
into strips
• 2 cups mixed green
salad with
•
l
cup raw broccoli
and cauliflower
• 1 tomato, sliced
•
k
cup chopped onion
• 2-3 tbs. low fat dressing
SNACK
✓
2 cups watermelon
DINNER
✓
2 slices of a medium
cheese pizza
✓
1
j
cups cucumber, onion and
tomato slices with
• 1 tbs. low-fat
Italian dressing
✓
j
cup V-8 or tomato juice
EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
23
12-DAY SUPER SLIM DIET PLAN
• Upon rising in the morning drink 16 oz. of water with squeezed lemon.
• 2 hours after breakfast and lunch drink 24 oz. of water.
• 2 hours after dinner drink 8 oz. of water or herbal tea.
(Limit fluids to 6-8 oz. with meals)
DAY 1
(1650 calories / 45 gr. fat)
BREAKFAST
✓
j
cup calcium-fortified
orange juice
✓
2 slices whole-wheat toast or 1
bagel with 2 tbs. jam
SNACK
✓
2 apples
LUNCH
✓
Tuna Sandwich:
• 2 slices 7-grain bread with
•
j
cup water-packed tuna
(rinsed well)
• 1 tbs. reduced-calorie
mayonnaise and
chopped celery, lettuce and
tomato slices
✓
j
red pepper cut in strips
SNACK
✓
1 orange and
l
cup
pineapple chunks
DINNER
✓
4 oz. skinless chicken
breast, grilled
✓
1 small baked potato with
1 tbs. butter
✓
j
cup carrots, steamed
✓
j
cup green beans or
broccoli, steamed
✓
1 cup green salad with 1 tomato
✓
2 tbs. low-fat dressing
✓
add shredded red cabbage,
carrots, and chopped cucumber
DAY 2
(1600 calories / 38 gr. fat)
BREAKFAST
✓
1 whole banana
✓
1 cup oatmeal with 1 tbs. honey
SNACK
✓
1 cup nonfat yogurt
LUNCH
✓
1 cup vegetable soup
✓
1 whole-wheat bagel with
2 oz. cheese
✓
1 raw carrot, cut into sticks
✓
k
red pepper cut into strips
✓
1 cup nonfat yogurt
SNACK
✓
1 apple
✓
1 pear
DINNER
✓
4 oz. broiled fish with lemon
✓
l
cup broccoli or Brussels
sprouts, steamed
✓
2 cups Romaine salad with 1
tomato, sliced, 2 tbs. dressing
DAY 3
(1650 calories / 50.3 gr. fat)
BREAKFAST
✓
j
banana
✓
1 cup bran flakes
✓
1 cup low fat milk or
milk alternative
SNACK
✓
1 apple
✓
1 pear
LUNCH
✓
Sandwich:
• 2 slices 7-grain bread
• 3 oz. turkey or
chicken breast
• 2 tbs. reduced-calorie
mayonnaise
• lettuce, tomato slices
✓
1 med. cucumber sliced
✓
1 carrot cut into strips
SNACK
✓
1 cup nonfat yogurt
DINNER
✓
4 oz. lean beef tenderloin
✓
j
cup brown basmati rice,
cooked in water or broth
✓
l
cup zucchini, steamed
✓
l
cup yellow
squash, steamed
✓
1 spinach salad with
• 1 small tomato
• 2 tbs. low-fat dressing
If weight loss is your goal, in addition to becoming fit with the Pilates Power Gym™, you will find
the following guidelines indispensible in helping you shed unwanted pounds. As a general rule
you should always pay attention to your diet by making healthy food choices. This means
decreasing your fat intake, increasing the amount of high fiber foods you eat, and keeping an eye on
the number of calories consummed in a day. And, you need to make this a regular part of your life.
Sounds like a big order doesn’t it? Well, it’s really not… not if you become aware of your eating
habits and make a few changes in the way you think about dieting.
