Click Here for Day 6

Day 7 – Exercise and Diet Routine

Take the day off from exercising today.

Breakfast

Have one or 2 cups of coffee if needed. Try decaffeinated if you like (remember decaffeinated coffee still has some caffeine in it, so this may suit you. Try to drink your coffee black or use a very small amount of artificial sweetener (Twin, Splenda) and skim milk.

One slice of whole-wheat toast topped with a slice of low-fat cheese; one bowl of mixed fruit and berries and 1 ounce walnuts.

Mid-morning Snack

2 to 3 ounces of turkey or roast beef, grapes

Lunch

Chicken Soup

Makes 4 servings

Ingredients

1/2 pound chicken breast

1 teaspoon canola or olive oil

1 cup chopped onion

5 cloves of garlic (finely chopped)

1 celery stalk (chopped)

6 cups of low-sodium chicken stock

1/2 cup diced carrots

8 ounces of canned navy beans

1/2 cup of diced tomatoes

1 teaspoon of dried basil

1 teaspoon of dried parsley

1/4 teaspoon black pepper

1/2 cup cooked brown rice

Cook the chicken and onion in the oil in a large pot for about 10 minutes.

Add the garlic and celery and cook for another minute.

Add the chicken stock, carrots, and beans. Bring to a boil.

Add the tomatoes and remaining herbs and spices. Simmer for 15 minutes.

Add the rice and simmer another 5 minutes. Enjoy with a glass of water or soda water and juice mixture.

Mid-afternoon Snack

1 slice of fat-reduced cheese, 1 ounce almonds.

Dinner

Fish of choice with Tossed Salad and Sweet Potato

This recipe makes 4 servings.

Ingredients

Tossed salad

Fat-free Italian salad dressing (optional-other fat-free dressing of choice)

Vegetables of your choice for salad (i.e.; lettuce, spinach, tomato, carrot, green pepper, radish, cucumber, etc)

4 small sweet potatoes or yams

1 tablespoon of canola or olive oil

4 6-ounce servings of fish of your choice

2 tablespoons of canola oil

1/4 teaspoon of black pepper

2 teaspoons dried dill weed

1 tablespoon ground flaxseed

4 teaspoons minced garlic

Garlic powder

1 teaspoon of lemon pepper spice

1 tablespoon of lemon juice

Fresh lemons

Prepare a tossed salad with vegetables of your choice. Try adding dried cranberries, flaxseed, corn, walnuts, and 2 tablespoons of fat-reduced parmesan cheese for added flavours to the salad.

Sweet Potato

Preheat grill.

Wash sweet potatoes. Brush with oil and sprinkle with pepper and garlic powder to taste. Wrap in foil and place on the barbecue. Turn often, should take about 20 minutes to cook. Sweet potatoes take less time to cook then regular potatoes.

Fish

Brush both sides of the fish with the canola oil.

Sprinkle each side of the fish with spices and flaxseed and the minced garlic.

Put the fish on the grill about 15 minutes after you put the sweet potatoes on. The fish should take about 10 minutes to cook.

Bedtime Snack

2 tablespoons of almonds, 1 slice of cantaloupe

Some information for this diet and exercise program was taken from books such as 'The Abs Diet', 'Scarsdale Diet', and 'The Zone'.

Copyright 2008

Click Here For Day 8