Turbo Jam 10 day Kick Start Diet
Buna slabutelor !!!! :-* >:D<
Acum cateva zile am descarcat colectia turbo jam .... printre videouri am gasit dieta si ma intreb daca a tinut-o cineva ... :D |
Re: Turbo Jam 10 day Kick Start Diet
[COLOR="rgb(153, 50, 204)"]Day One
Breakfast 1 multigrain waffle 1 cup lf cottage cheese 1 cup fresh blueberries 1 slice lf turkey bacon Snack Smoothie 3/4 cup fresh raspberries 1 scoop whey protein powder 1 cup skim or nonfat milk Mix ingredients in blender. Lunch-Tuna Salad 3 oz water packed tuna, drained 1 tbsp capers 1 cup shredded romaine lettuce 1 cup raw spinach, chopped 1/3 cup onion, chopped 1 cooked egg white, chopped 2 tsp mustard 1 tbsp olive oil Combine ingredients and serve Snack 3 stalks celery 1 tbsp peanut butter Dinner-Stir Fry 4 oz skinless chicken breast, sliced 1/4 cup cooked brown rice 1 cup snow peas 1/2 cup onion, chopped 2 tbsp soy sauce Stir fry chicken, then add vegetables, cook until tender. Add soy sauce. Serve over brown rice. Workout-Cardio Party Day Two Breakfast-Omlet 3 egg whites and 1 whole egg, beaten together 1 cup broccoli Snack smoothie from day One (add 1tbsp flaxseed if desired) Lunch-Sandwich 1 slice whole wheat bread 3 slices turkey 4 leaves romaine lettuce 1 tsp mustard 2 slices tomato 1 cup alfalfa sprouts Snack 1 cup cottage cheese with 1 tsp paprika Dinner 5 oz broiled or baked salmon filet 2 cups shredded romaine lettuce 1 cup steamed aspargus 1 cup sliced cucumbers 1 1/2 tbsp Italian Dressing Workout-Cardio Party Day Three Breakfast- Omlet 4 egg whites and 1 whole egg beaten together 1/2 tomato, chopped Snack 10 raw almonds 2 tbsp dried cranberries Lunch 4 oz lean roast beef 1/4 cup sauerkraut 1 tbsp mustard 1 slice rye bread 1 cup shredded romaine lettuce 1 tbsp light Italian dressing 1 dill pickle Spread mustard on bread, layer roast beef and sauerkraut onto bread. Serve with salad and pickle Snack Smoothie (same as before or replace with strawberries) Dinner Chicken burrito with rice and beans 4 oz broiled, skinless chicken breast 2 tbsp salsa 1 low-fat whole wheat tortilla 1/4 cup canned pinto or black beans 1/4 cup brown rice Arrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together. Workout-Turbo Sculpt Day Four Breakfast 1 cup cottage cheese 1/2 cup fresh raspberries Snack 1 pear 4 1oz slices lf cheddar or colby cheese Lunch-Turkey sandwhich or wrap 3 1oz slices turkey 1 slice whole wheat bread or whole wheat tortilla 4 leaves romaine lettuce 1 tsp mustard 2 slices tomato 1 oz raw avocado Snack Smoothie Dinner 3 oz baked or broiled halibut 1 cup steamed broccoli 2 cups shredded lettuce 1/2 oz vinegar 1 tbsp olive oil Workout - Cardio Party Day 5 Breakfast 5 egg whites and 1 whole egg scrambled 3 slin slices of deli turkey breast meat Snack Blueberry Smoothie Lunch-Chicken Pita 3 oz broiled skinless chicken breast, sliced 2 slices tomato 1 cup alfalfa sprouts 1 cup shredded lettuce 1 1/2 tbsp ff ranch dressing 1 lf whole wheat pita Snack 1 tbsp peanut butter 1 piece whole wheat or multi-grain bread, toasted Dinner 3oz lean beefsteak or flank steak, broiled 1 cup brussel sprouts, steamed 1 cup shredded lettuce 1 tbsp light italian dressing Workout - Cardio Party Day Six Breakfast-Omlet 5 egg whites and 1 whole egg, beaten together 1/2 cup black olives, chopped 1/2 oz feta cheese 1/4 medium tomato, chopped Snack 1/2 apple or 1 cup red grapes 2 slices lf cheddar cheese Lunch 3 slices lean turkey 1 small lf whole wheat pita 1 tbsp hummus 4 lettuce leaves 2 slices tomato 1 tsp mustard Snack-Smoothie 1 Tbsp peanut butter 1/2 banana 1 scoop whey protein powder 1 cup skim milk Mix together in blender Dinner-Grilled Tuna Salad 4oz raw, fresh tuna steak 1/4 cup water chestnuts, chopped 1/2 oz sesame seeds 2 tbsp lime soy vinagrette* 1 oz soybeans 1/4 cup papaya 2 cups arugula Grill tuna for two to four minutes on each side, then slice thinly. Arrange arugula on plate. Sprinkle soybeans and water chestnuts on top. Add papaya and tuna last. Garnish with sesame seeds and drizzle with lime soy vinaigrette. *Combine 1/2 cup rice vinegar, 1/2 cup low sodium soy sauce, 1/2 cup fresh lime juice, 2 tsp dark sesame oil, 2 tsp lemon zest, 2 tsp fresh ginger, 4 cloves minced garlic Workout - Turbo Sculpt Day Seven Breakfast-Burrito 3 egg whites and 1 whole egg, scrambled together 1 small lf whole wheat or low carb tortilla, warmed 1/4 cup canned pinto or black beans 2 tbsp salsa Snack Strawberry protein smoothie Lunch-Chicken Salad 4 oz broiled skinless chicken breast, chopped 1/4 cup onion, chopped 1/2 cup cucumber 1/2 cup arugula 1 cup romaine lettuce, chopped 1 tbsp Italian dressing Snack 1/2 cup lf cottage cheese 1 sliced tomato Dinner 4 oz lean boneless, broiled pork chop 1/2 apple Workout-Cardio Party Day Eight Breakfast-Omlet 6 egg whites, beaten together 1/2 oz ff parmesan cheese 1 medium tomato Snack 20 almonds Lunch- Salmon Salad 4 oz salmon 1/4 cup onion, chopped 1/2 cup arugula 1 cup shredded romaine lettuce 1 tbsp italian dressing Snack - Strawberry Protein Smoothi Dinner 4 oz boneless, skinless chicken breast, baked or broiled 1 cup frozen peas and carrots Workout - Cardio Party Day Nine Breakfast 1 cup lf cottage cheese 1/2 cup fresh raspberries Snack-Smoothie 1/2 cup mango 1 scoop whey protein powder 1/2 cup plain lf yogurt 1/2 cup water or ice as needed 1 tbsp flaxseeds (optional) Mix ingredients in blender. Lunch-Chicken Curry 2oz broiled skinless chicken breast, chopped 1/4 cup cooked long-grain brown rice 1/2 cup raw cauliflower 1/4 cup chickpeas 1/4 clove garlic 1 oz tomato paste 3/4 cup low sodium chicken broth 1/2 tbsp curry powder Simmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through, serve over brown rice. Snack 2 stalks celery 1 tbsp peanut butter Dinner-Kebabs 3 oz chicken breast, baked or broiled 1/2 cup onion 3 strips yellow pepper 1/4 cup pineapple 1/2 cup cherry tomatoes 1/2 oz vinegar 1 tbsp olive oil Thread chicken, pineapples, and vegetables onto skewers, drizzle with vinegar and oil and cook on grill. Workout- Turbo Sculpt Day Ten Breakfast-Omlet 5 egg whites and 1 whole egg, beaten together 1 cup raw broccoli, chopped 1/2 oz feta cheese, crumbled Snack 3 stalks celery 1 tbsp peanut butter Lunch-Turkey burger 3 oz cooked ground turkey 2 slices tomato 1 slice onion 1 tsp mustard 1 tbsp ketchup 3 leaves romaine lettuce 1 cup alfalfa sprouts Snack 1 cup plain nonfat yogurt 1 kiwi, peeled and sliced 1 tbsp flaxseeds (optional) Dinner-Chicken Pita 2 oz broiled chicken breast, sliced 1/2 cup onion, chopped 1/2 cup shredded lf swiss cheese 1/2 cup tomato sauce 1 small lf whole wheat pita Heat tomato sauce, add onion, cover pan and cook until tender. Place chicken in pita, pour sauce over, and top with cheese. Workout- Cardio Party [/COLOR] |
Re: Turbo Jam 10 day Kick Start Diet
Buna!!!!! de unde ai luat filmuletele turbo jam?eu nu le gasesc...imi poti da si mie adresa,te rog?multumesc anticipat
|
Re: Turbo Jam 10 day Kick Start Diet
Citat:
PS se descarca de pe torrent |
Ora este GMT +2. Ora este acum 13:13:39. |
Powered by vBulletin Versiunea 3.8.4.
Copyright ©2000-2024 Jelsoft Enterprises Limited.