Welcome to SPARTA LOL
Blog Archives
This Week’s Menu (Mon- Fri)
As I have stated SEVERAL times before…meal planning is essential to the weight loss process! You cannot expect to lose weight by simply working out…your food intake must be healthy and well thought out. This is my week’s menu…if you should have any questions, feel free to contact me!
best season for blackened ANYTHING!
Monday:
breakfast: grilled cheese sandwich on whole wheat toast w/ a pear and one cup of grapefruit juice
lunch: turkey sandwich on whole wheat pita (lettuce, tomato, honey dijon mustard) w/ a small side salad
dinner: blackened tilapia, mashed sweet potatoes and green beans
snacks: pineapples, skinny pop popcorn, green peppers with sun dried tomato dressing
Tuesday:
breakfast: egg whites with cheese and spinach, half of banana, cup of grapefruit juice
lunch: Homemade chicken noodle soup with one serving of veggies
dinner: Salad with marinated fajita skirt steak (green, red peppers, onions) with Italian Roasted Red Pepper Dressing (by Kraft..not fat free..2 g of fat..40 cals per 2 Tbsp..taste DELISH but go easy!)
Snacks: frozen grapes, Pretzels, tostitos and salsa (1/2 serving…6 chips..1/2 cup of salsa)
Wednesday:
breakfast: Nutri grain waffle, with one boiled egg, 1 green apple
lunch: Cheese/Spinach Quesadilla
Dinner: Chicken Marsala (can you tell I love this dish lol)…w/asparagus
Snacks: protein shake, 1/2 baked sweet potato
Thursday:
breakfast: Oatmeal with apples and cinnamon, cup of grapefruit juice
lunch: Turkey sandwich on whole wheat bread (lettuce, light mayo, onion, tomato and cheese)
dinner: Homemade chicken noodle soup, with a serving of veggies
Snacks: pretzel chips, banana
Friday:
breakfast: Egg white omlette with cheese and green peppers, cup of grapefruit juice
lunch: Chicken noodle soup, side salad
Dinner: Thai Green Curry Chicken with brown rice and snapped peas (or green beans)
snacks: veggie smoothie, orange slices
Top 10 foods that burn belly fat
surprised?
FAQ about the Shred Diet
Q: “How long do you do this for?”
A: The Shred Diet lasts exactly 6 weeks and there are no “break days/cheat days”
Q:Do you have to work out with the diet?
A: Yes, it requires light cardio at least 5 times a week…much of which is about 30-45 minute timeframes
Q: What kind of food do you eat?
A: That’s the great thing about this “diet”…the food is plentiful and typically is what you may be eating already. A normal day could look like this:
Meal 1: 1 bowl of oatmeal, 1 cup of non concentrated juice, and a piece of fruit
Snack 1: 100 calorie snack
Meal 2: Chicken or turkey sandwich on 100% whole wheat bread (1 tsp of mayo or mustard allowed) with lettuce, tomato and 1 slice of chesse, salad with fat free dressing (no croutons or bacon bits)
Snack 2: 100 calories or less
Meal 3: 1 bowl of soup (no potatoes or cream) and 1 serving of veggies or fruit.
Snack 3: 100 calories or less
Meal 4: Choose from: 5 ounce piece of fish, chicken or turkey (no skin, no frying), 1 serving of veggies and a 1/2 cup of cooked brown or white rice.
Now what I just put on here…are simply ONE option from the Shred diet…often times you will have about 3-4 options to choose from for EACH meal.
Q: How long did it take for you to notice a difference?
A: I’d say right around the end of week 3 is when my pants began to sag (lol)…but via my scale…the pounds became to come off in week 1.
Q: Is it expensive to maintain?
A: Not at all…I spend no more on groceries now than I have in the past…be mindful that organic products are more expensive..but they are not required for this diet.
Q: Where can I find this book and for how much?
A: You can find it in Target or on Amazon for about 15-18 dollars.
Q: Will I gain the weight back after I finish the diet?
A: The Shred diet is set up to help you maintain eating healthy for the rest of your life…the routines and meal planning are now embedded in my head and I don’t see how I could reverse the ways I eat now.
Waist Watchers 