Free Beginners Guide to Training and Flexible Diet E Books How do we keep fat off after losing it? Fat loss diets require some changes to our lifestyle but keeping fat off can be even more difficult. Today's question comes from someone who has lost a lot of weight and been as low as 500 calories per day. Even her 800 calorie diet had a considerable amount of cardio. So how does this meal plan look once the weight is off. Is there a science based approach to fat loss?
Vegan Sample Day
Breakfast: 1/4 block scrambled firm tofu, 1/2 cup green peppers, 1/2 cup raspberries
Lunch: 1/2 cup canned chickpeas mixed with 1/4 avocado, two romaine lettuce leaves (for wraps)
Dinner: 1/2 cup quinoa, 1/2 cup broccoli, 1/2 cup red peppers
Total calories: 549
Vegetarian Sample Day
Breakfast: Three slices non-fat Swiss Cheese, 1 cup raspberries
Lunch: Four egg whites and one slice whole wheat toast
Dinner: 1/4 block Firm Tofu baked with herbs and spices, 1 1/2 cups broccoli
Total calories: 521
Low-Carb Sample Day
Breakfast: Three scrambled egg whites with one slice non-fat Swiss cheese and 1/2 cup green peppers
Lunch: 3 ounces lean grilled chicken breast mixed with 1/4 of a avocado, two romaine lettuce leaves for wraps
Dinner: 3 ounces lean London Broil Steak, 1 cup cauliflower
Total Calories = 529
Omnivore Sample Day
Breakfast: Four egg whites and one slice whole wheat toast
Lunch: 3 ounces canned white tuna (water packed) mixed with 1/4 avocado, two romaine lettuce leaves (for wraps)
Dinner: 3 ounces lean grilled chicken breast, 1/2 baked sweet potato
Total calories: 527
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