NO PAIN NO GAIN

Losing weight is not my thing.” Do you often say this to yourself or your or the person in the mirror But deep down do you feel let-down by yourself? Well, I did too. We are too scared of getting out of our comfort zones. I remember telling myself that it’s ok to be chubby, I love to eat, I will start exercising tomorrow. This attitude finally made me 30 pounds heavier and posed serious health risks.

It’s true, isn’t it? You can blame your trainer, dietician, or even your family and friends for your weight gain. But at the end of the day, you have to take control of your life. If you do not adhere to the diet and exercise plan, even the best trainers and dieticians can do nothing about it. Learn to say “No” politely but firmly to your friends and family when they lure you into unhealthy habits. Tell yourself why losing weight is important for you. This will keep you motivated.

Programs

Cinderella Solution

1.

Keto Diet

2.

Yoga Burn

3.

Eat, Sleep, Burn

4.

The Venus Factor

5.

Eat the Fat off

6.

Weight Loss Drinks

If your going to take one of these challenges leave a comment below and I will send you a free downloadable eBook for weight lose !!!!!

Green Smoothie

Go Green

Teas

Get Tea

Juices

Drink

Vegan

Go Vegan

For women

For men

Meal plans

High protein

Low Carb

Monday

  • Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter and a pear.

  • Lunch: Fresh Avocado and Cottage Cheese Salad and an orange.

  • Dinner: 6 ounces (170 g) steak, sweet potato and grilled zucchini.

Tuesday

  • Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk and strawberries.

  • Lunch: 4 ounces (114 g) canned salmon, mixed greens, olive oil and vinegar and an apple.

  • Dinner: 4 ounces (114 g) grilled chicken with quinoa and Brussels sprouts.

Wednesday

  • Breakfast: Oatmeal and one cup plain Greek yogurt with 1/4 cup chopped pecans.

  • Lunch: 4 ounces (114 g) chicken mixed with avocado and red bell pepper and a peach.

  • Dinner: All Meat Veggie Chili and brown rice.

Thursday

  • Breakfast: Spanish omelet made with 3 eggs, 1 ounce cheese, chili peppers, black olives and salsa and an orange.

  • Lunch: Leftover All Meat Veggie Chili and brown rice.

  • Dinner: 4 ounces (114 g) halibut, lentils and broccoli.

Friday

  • Breakfast: One cup cottage cheese with 1/4 cup chopped walnuts, diced apples and cinnamon.

  • Lunch: 4 ounces (114 g) canned salmon mixed with healthy mayo on sprouted grain bread and carrot sticks.

  • Dinner: Chicken Meatballs with Marinara Sauce, spaghetti squash and raspberries.

Saturday

  • Breakfast: Frittata made with 3 eggs, 1 ounce cheese and 1/2 cup diced potatoes.

  • Lunch: Leftover Chicken Meatballs with Marinara Sauce and spaghetti squash with an apple.

  • Dinner: 3 ounces (85 g) shrimp fajitas with grilled onions and bell peppers, guacamole, 1 cup black beans on a corn tortilla.

Sunday

  • Breakfast: Protein Pumpkin Pancakes topped with 1/4 cup chopped pecans.

  • Lunch: One cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple.

  • Dinner: 6 ounces (170 g) grilled salmon, potatoes and sautéed spinach.

Monday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.

  • Dinner: Bunless cheeseburger, served with vegetables and salsa sauce.

Tuesday

  • Breakfast: Bacon and eggs.

  • Lunch: Leftover burgers and veggies from the previous night.

  • Dinner: Salmon with butter and vegetables.

Wednesday

  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.

  • Lunch: Shrimp salad with some olive oil.

  • Dinner: Grilled chicken with vegetables.

Thursday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

  • Lunch: Smoothie with coconut milk, berries, almonds and protein powder.

  • Dinner: Steak and veggies.

Friday

  • Breakfast: Bacon and eggs.

  • Lunch: Chicken salad with some olive oil.

  • Dinner: Pork chops with vegetables.

Saturday

  • Breakfast: Omelet with various veggies.

  • Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.

  • Dinner: Meatballs with vegetables.

Sunday

  • Breakfast: Bacon and eggs.

  • Lunch: Smoothie with coconut milk, a dash of heavy cream, chocolate-flavored protein powder and berries.

  • Dinner: Grilled chicken wings with some raw spinach on the side.

Vegan

Monday

  • Breakfast: tempeh bacon with sautéed mushrooms, avocado, and wilted arugula

  • Lunch: whole-grain pasta with lentil “meatballs” and a side salad

  • Dinner: cauliflower and chickpea tacos with guacamole and pico de gallo

  • Snacks: air-popped popcorn, kale chips, and trail mix

Tuesday

  • Breakfast: coconut yogurt with berries, walnuts, and chia seeds

  • Lunch: baked tofu with sautéed red cabbage, Brussels sprouts, and herbed couscous

  • Dinner: mushroom lentil loaf with garlic cauliflower and Italian green beans

  • Snacks: bell peppers with guacamole, fruit leather, and seaweed crisps

Wednesday

  • Breakfast: sweet potato toast topped with peanut butter and banana

  • Lunch: tempeh taco salad with quinoa, avocados, tomatoes, onions, beans, and cilantro

  • Dinner: oat risotto with Swiss chard, mushrooms, and butternut squash

  • Snacks: mixed berries, vegan protein shake, and walnuts

Thursday

  • Breakfast: eggless quiche with silken tofu, broccoli, tomatoes, and spinach

  • Lunch: chickpea and spinach curry with brown rice

  • Dinner: Mediterranean lentil salad with cucumbers, olives, peppers, sun-dried tomatoes, kale, and parsley

  • Snacks: roasted edamame, sliced pear, and energy balls made from oats, chia seeds, nut butter, and dried fruit

Friday

  • Breakfast: overnight oats with apple slices, pumpkin seeds, cinnamon, and nut butter

  • Lunch: black bean veggie burger with steamed broccoli and sweet potato wedges

  • Dinner: mac and “cheese” with nutritional yeast and collard greens

  • Snacks: pistachios, homemade granola, and coconut chia pudding

Saturday

  • Breakfast: breakfast skillet with tempeh, broccoli, kale, tomatoes, and zucchini

  • Lunch: garlic-ginger tofu with stir-fried veggies and quinoa

  • Dinner: bean salad with black-eyed peas, tomatoes, corn, bell peppers, and onions

  • Snacks: roasted pumpkin seeds, frozen grapes, and celery with almond butter

Sunday

  • Breakfast: whole-grain toast with avocado and nutritional yeast alongside a vegan protein shake

  • Lunch: lentil chili with grilled asparagus and baked potato

  • Dinner: vegetable paella with brown rice, onions, tomatoes, bell peppers, artichoke, and chickpeas

  • Snacks: almonds, fruit salad, and carrots with hummus