Fitness classes take time and effort that many people still do not find it necessary to make. This sample diet for a sedentary lifestyle will help you lose weight and will "contribute" to increase physical activity, charging the body with all the vital substances. Diet is respected 1-2 weeks sample menu for each meal as there are several options that you can combine your choice.
Diet for a sedentary lifestyle - Menu
Breakfast (about 250 calories):
Option 1 - 30g. oatmeal soaking in a bowl of low fat milk
Option 2 - 1 toast bread, 1-2 tomatoes, 1 tablespoon cottage cheeseOption 3 - banana sandwich of two thin slices of bread, 1 banana, 1 tsp honey and 1 tablespoon cottage cheese
Option 4 - 1 slice wholemeal toast bread with cottage cheese, 1 egg, 1 cup orange juice
Lunch (about 250 calories)
Option 1 - 1 coleslaw, 1 apple, 2 slices sandwich wholemeal bread filled with cold boiled 50g. chicken (without skin), 1 bell pepper, sliced into circles
Option 2 - 1 salad of tomatoes and cucumbers, 2 peaches, 2 slices sandwich wholemeal bread stuffed with 30g. shredded cheese, 1 tablespoon light mayonnaise
Option 3 - 1 shopp salad, 1 banana, 2 slices sandwich wholemeal bread stuffed with low-fat cheese in 80g., 2-3 cucumber slices
Option 4 - 2 boiled potatoes, 1 coleslaw, 1 cup low-fat yogurt
Dinner (about 400 calories):
Option 2 - 150 g boiled or roasted chicken or turkey (without the skin), 2 boiled potatoes, 1 salad of tomatoes and cucumbers
Option 3 - 100 g cooked spaghetti with canned tomatoes, 100g cooked chicken, 50g. finely chopped lean ham, 1/2 cup yogurt, spices
Option 4 - 1 shopp salad with toasted one slice whole grain bread, 1 cup of orange juice
Between meals (about 200 calories):
Option 1 - 2 peaches
Option 2 - 1 oat biscuits
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