Lose Weight With Our Four-Week Diet Plan: Week 4, Day 4

Plan a fitness break, plus lemon chicken!

Lose Weight With Our Four-Week Diet Plan: Week 4, Day 4

Plan a fitness break, plus lemon chicken!

-Debbie Emery

scales weights

Each weekday this month, check out BettyConfidential’s exclusive tip from top trainers and nutritionists, and take a look at the daily three-meal menu from NutriFit, a health-conscious food delivery program that works with A-list stars like Angelina Jolie.

Tip of the day

Take 10. If the idea of an hourlong workout is overwhelming, start small. Molly Wangsgaard, RD, corporate dietitian for the Jenny Craig weight-management program, suggests working in 10 minutes of more strenuous activity into your day, every day. “Think of times when you can move for 10 minutes,” Wangsgaard says. If you’re at home, pop in your favorite exercise video and do 10 minutes of the workout. If you’re out and about, take a brisk walk at a “late-to-a-meeting” pace. Decide first thing in the morning when you’re going to get in your 10 minutes and stay committed.

Today’s Menu

1 whole-wheat English muffin
2 teaspoons margarine
2 hard-boiled eggs
1 cup nonfat or low-fat milk

1 cup fresh grapes

Want to catch up with yesterday’s installment? Read Lose Weight With Our Four-Week Diet Plan: Week 4, Day 3

Lentil Vegetable Salad:
1 cup cooked lentils
2 cups diced vegetables (carrots, celery, & bell peppers)
1 tablespoon minced red onion
1 tablespoon Italian parsley
1 tablespoon balsamic vinegar
1 tablespoon olive oil
3 large leaves Swiss chard

In bowl combine all ingredients except Swiss chard. Steam or microwave chard and roll salad into leaves.

1 cup nonfat or low-fat milk
2 low-fat oatmeal raisin cookies

1 cup watermelon cubes
6 ounces low-fat yogurt

Lemon Chicken:

¼ teaspoon black pepper
¼ teaspoon oregano
¼ cup thinly sliced onion
1 teaspoon lemon juice
1 teaspoon balsamic vinegar
¼ teaspoon lemon
Dash salt
4 ounces boneless skinless chicken breast
Combine all ingredients and pour on chicken. Cover and bake at 325 for 10 to 15 minutes.

½ cup steamed broccoli
1 medium steamed sweet potato

5 ounces low-fat strawberry frozen yogurt
2 tablespoons Grapenuts

For more of this week’s diet plan, click here.

Always check with your doctor before starting an exercise program.

Debbie Emery is a Los Angeles-based writer who specializes in health and fitness.

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