10 Pound Melt Down

Lose 10 Pounds Fast

Daily I am asked the same question, in one way or another, “Which is more important diet or working out if my goal is to lose weight?” My response is the same: They are equally important. One can not be fully effective if the other is ignored. So as I present this diet to you, please keep in mind that this is only part of the equation. You must exercise, regularly. And by that I would like to advise you further to engage in regular cardiovascular activity as that works your heart and lungs, and burns more calories while exercising. Weight bearing exercise, such as a workout on the selectorized machines, increase lean muscle mass and gives you the metabolism boost most of us are seeking. Today I read a study from Tufts University showing the participants who coupled their weight loss eating plan with an exercise program involving cardiovascular activity, weight training and regular stretching lost 44% more fat than those participants that only followed a weight loss eating plan.

DAY 1

BREAKFAST

1 c cooked oatmeal (150)

¼ c blueberries (21)

1 small banana (105)

Calories 276

SNACK

7 to 10 almonds (60)

Fat Free Yogurt (110)

Calories 170

LUNCH

4 oz. chicken breast (grilled or baked) (100)

1 c broccoli (30)

½ c brown rice (117)

Calories 247

SNACK

1 medium apple (95)

1 low fat string cheese (60)

Calories 155

DINNER

4 oz. fish (salmon, tuna, halibut) (160)

1 c steamed veggies (30)

1/2 c steamed brown rice (117)

Calories 307

DAY 2

BREAKFAST

1 slice whole wheat toast (80)

1 tsp peanut butter (94)

1 small banana (90)

Calories 264                                                                

LUNCH

Chicken/Apple Salad

3 cups romaine lettuce shredded (24)

1 medium apple sliced (95)

3 ounces organic deli chicken breast (75)

Toss with 1 Tbsp olive oil (119) and 2 Tbsp balsamic vinegar (10)

Crumble 2 small whole wheat crackers over the top (36)

Calories 371

SNACK

Strawberry Delite

Top 1 frozen whole grain waffle (110) with ¼ cup semisweet or dark chocolate chips (207) and place in toaster oven for 2 minutes.

Top with 1 cup fresh or frozen, unsweetened strawberries (52).

Calories 359

DINNER

Guacamole Dip

Toast 1 whole wheat pita (140) and cut into bite size pieces.

Dip into mixture of ¼ cup chopped Hass Avocado (96), 1 tsp agave nectar (20), 2 small tomatoes, chopped (24), ¼ cup finely chopped red bell pepper (23)

Calories 303

DAY 3

BREAKFAST

1 cup Kashi 7 Whole Grain Puffs (75)

1 cup fat free milk (80)

1 small banana, sliced (90)

Top with 1 Tbsp of pumpkin seeds (74)

Calories 319

LUNCH

Chicken Sandwich

Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96),

Fill 3 ounces organic deli chicken breast (75)

½ cup shredded romaine lettuce (4)

1 tsp chopped fresh tarragon (0)

Calories 335

SNACK

Apples and Crackers

Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95)

Calories 303

DINNER

4 oz. grilled chicken (100)

1 c steamed veggies (30)

½ c steamed rice (117)

Calories 247

DAY 4                                                                  

BREAKFAST

3 egg whites and 1 whole egg scrambled (103) with

1 cup broccoli (30)

1 slice whole wheat toast (80)

¼ cup sliced Hass Avocado (96)

Calories 312

LUNCH

Veggie Burger

Fill 1 whole wheat pita (140)

1 cooked veggie burger (100)

Dressed with 1 tsp Dijon mustard (5)

add ½ cup shredded romaine lettuce (4), ½ cup sliced bell pepper (23) and ¼ cup sliced Hass avocado (96)

Calories 368

SNACK

1 medium pear (75)

7 – 10 walnuts (75)

Calories 150

DINNER

Salmon Pita

Spread 1 whole wheat pita (140) with 2 tsp Dijon mustard (10), and sprinkle with 2 Tbsp pumpkin seeds (148), 1 tsp chopped fine parsley (0), and ¼ cucumber, thinly sliced (9). Fill with 2 ounces of salmon (90)

Calories 397

DAY 5

BREAKFAST

Waffle With Apple and Walnuts

Toast 2 frozen whole grain waffles (200)

Top with a mix of 1 apple, chopped (95), 1 tsp agave nectar (20) and 2 tsp walnuts (82)

Calories 397

LUNCH

Salmon Asparagus Salad

Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (210), 1 c chopped and steamed asparagus (36), ¼ cup chopped Hass avocado (96), 1 Tbsp rice vinegar (0) and 1 tsp olive oil (40)

Calories 406

SNACK

½ c nonfat Cottage Cheese (70)

10 grape tomatoes (8)

Calories 78

DINNER

Pita

Split 1 whole wheat pita (140), spread with 2 Laughing Cow Light Garlic & Herb Wedges (70), and fill with 1 medium apple, chopped (95), 2 Tbsp walnuts (82) and 1 cup shredded romaine lettuce (8)

Calories 395

DAY 6

BREAKFAST

1 cup Kashi 7 Whole Grain Puffs (75)

1 cup fat free milk (80)

1 small banana, sliced (90)

Top with 1 Tbsp of pumpkin seeds (74)

Calories 319

LUNCH

Chicken Sandwich

Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96),

Fill 3 ounces organic deli chicken breast (75)

½ cup shredded romaine lettuce (4)

1 tsp chopped fresh tarragon (0)

Calories 335

SNACK

Apples and Crackers

Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95)

Calories 303

BREAKFAST FOR DINNER

Scrambled Eggs with Toast

Toast 1 slices of whole wheat bread (80) and top with ¼ cup sliced Hass Avocado (96) and 1 small tomato, sliced (12).

Scramble ½ cup egg whites (50) with cooking spray, season to taste

½ grapefruit (60)

Calories 298

DAY 7         

BREAKFAST

½ small cantaloupe (100)

1 nonfat yogurt (110)

2 slices turkey bacon (70)

Calories 270

LUNCH

Avocado Salmon Salad

Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (90), 
1 grapefruit, sectioned and sliced (120), 
¼ cup chopped Hass avocado (6), 
1 Tbsp rice vinegar (0) and 2 tsp olive oil (79)

Calories 409

SNACK

String Cheese and Fruit Cup

Have 1 low fat string cheese (60), 4 ounces pineapple tidbits canned in juice (60), 1 cup baby carrots (50), 3 small whole wheat crackers (54) and 2 Tbsp peanuts (110)

Calories 334

DINNER

4 oz. grilled chicken seasoned to taste (100)

1 cup steamed veggies (30)

½ c steamed brown rice (117)
Tammi Jacobs, Health and Wellness Expert
Owner, Results Health and Fitness Center
www.resultshealthandfitness.com


Tammi Jacobs, Health and Wellness Expert
RESULTS Health and Fitness Center, Chandler, AZ