how my mom loss 37 400 calories without exercise

How My Mom Loss 37,400 Calories Without Exercise. Her 4 Weeks Meal Plan

Losing weight has never been and easy task especially when you don’t know from where to start or from whom to sick advice from. So what my mom did was to design a 37,400 calories meal plan that would help you burn about 10 pounds easily. This plan is to help you eat well especially meals rich in protein, fibers and vegetables without forgetting the fact that, this meal plan is also design to help you take in less carbohydrate since it was proven that low carbohydrate meal help you lose weight more faster than high carbohydrate meal. Below you have 37,400 calorie loss 30 days meal plan.

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Week One

DAY 1

Breakfast

1 cup pineapple chunks, fresh or canned juice

1 cup of low fat cottage cheese

5 whole wheat crackers

Snack

1 medium orange

Lunch

Peanut butter and jelly sandwich: 2 slices of multigrain, gluten free bread spread with 2 tablespoon of peanut butter and 1 tablespoon of all-fruits spread or sugar jelly

1 medium apple

Snack

Handful of almonds or walnuts

Dinner

5 ounce boneless skinless chicken breast boiled or grilled

1 medium baked sweet potato, topped with 1 teaspoon of trans-fat-free margarine

Large tosses salad 2 cups of tossed mixed greens, topped with 1 small tomato (chopped) and dizzled with 2 tablespoon of light salad dressing

Day 2

Breakfast

2 scrambled eggs topped with one tablespoon of shredded cheddar cheese and 2 tablespoon ofsalsa

1 slice of toasted rye bread, topped with 1 tablespoon of trans-fat-free margarine

1 cup of almond milk

Snack

Tropical delight smoothies. (26 breakfast smoothies for extreme weight loss and how to prepare them)

Lunch

Turkey sandwich: 2 slices of multigrain. Gluten-free bread with 3 slices of fat-free turkey ham, 1 slice of Swiss cheese, 2 lettuce leaves, 2 slices of tomato, and 1 tablespoon of dark mustard

1 medium pear

Snack

½ cup of low fat frozen yogurt (your favorite flavor)

Dinner

Large fillet of salmon, grilled

½ cup of cooked brown rice

1 cup of boiled or steamed broccoli

Day 3

Breakfast

1 cup of high fiber cereal (such as fiber one or all-brain)

1 cup of fresh sliced strawberries


Snack


Lunch

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1 medium (6) whole wheat pita bread pocket, served with ½ cup of hummus

1 cup of grape or cherry tomatoes

Snack

1 medium apple

Dinner

Hamburger on a hamburger bun, topped with 1 slice of cheddar cheese and 1 tablespoon of mustard

Sweet potato fries

Day 4 (maintenance cheat day)

Breakfast

1 cup of cooked oatmeal, topped with 2 tablespoons of chopped walnuts

1 cup of fresh blueberries


Snack

Handful of almonds

Lunch

1 cup of macaroni and cheese

Tossed green salad with 2 tablespoons of light salad dressing

Snack

1 medium peach

Dinner

Barbecue restaurant dinner

1 serving of barbecued ribs

1 serving of creamy coleslaw

1 serving of baked beans

Restaurant Calorie Red Alert

A dinner like this can add up to 600 calories or more, depending on the restaurant. Be familiarwith meal calories at restaurants before you go

Day 5

Breakfast

1 cup of oatmeal topped with 2 tablespoons of chopped walnuts and sweetened with 1 tablespoon of honey

2 hard-boiled eggs

½ grape fruit

Snack

Rice and Grind Smoothies

Lunch

Smart Tuna salad

1 slice of multigrain, gluten-free bread


Snack

1 cup of low fat yogurt (your favorite flavor)

Day 6

Breakfast

2 scrambled eggs made with a handful of fresh spinach and 3 tablespoons of chopped tomato

2 slices of multigrain, gluten-free toast

Snack

1 medium pear


Lunch

Turkey sandwich: 2 slices of multigrain, gluten free bread with 3 slices of fat free turkey ham,1 slice of Swiss cheese, 2 lettuce leaves, 2 slices of tomatoes and 1 tablespoon of dark mustard

1 medium apple

Snack

Yogurt Berry Shake

Dinner

Large fillet of tilapia, baked or boiled

1 cup of steamed mixed vegetables

½ cup of cooked quinoa


Breakfast

2 whole grain toaster waffles, topped with 1 cup of berries, 2 teaspoons of trans-fat free margarine, and 1 tablespoon of sugar free maple syrup


Snack

A+ Smoothie

Lunch

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1 turkey hot dog with mustard on a whole wheat hot dog roll

1 cup of sliced red bell pepper

Snack

1 medium apple

Dinner

Italian dinner

1 serving of lasagna

Tossed mixed green salad with 1 tablespoon of Italian dressing

1 bread stick

2 glasses (5 ounces each) of red wine

Restaurant Calories Red Alert

And Italian dinner like this can add up to 700 calories or more depending on the restaurants. Be familiar with meal calories at restaurants before you go. At some Italian restaurants, a serving size of lasagna can have as many as 850 calories.

Week Two

Day 1

Breakfast

2 lean turkey sausage links

1 scrambled egg

2 slices of multigrain, gluten-free toast with 1 teaspoon of trans-fat free margarine

½ grape fruit

Snack

Rice and Grind Smoothies

Lunch

1 chicken breast, grilled or baked

1 medium sweet potato

1 medium apple

Snack


Dinner

Large pork chop, boiled or grilled

Pasta salad made with 1 cup of cooked whole wheat or gluten free pasta, 1 tablespoon of chopped onion, 2 tablespoon of chopped red pepper, Italian seasonings of taste, and 1 teaspoon of olive oil

1 cup of cooked, drained spinach topped with 1 teaspoon of trans-fat-free margarine

Day 2

Breakfast

1 cup of oatmeal


1 cup of orange juice

Snack


1 medium apple

Lunch

Ham sandwich: 2 slices of multigrain gluten free bread with 3 slices of fat free ham, 1 slice ofSwiss cheese, 2 lettuce leaves, 2 slices of tomato, and 1 tablespoon of mashed avocado.

Snack

1 protein bar (with at least 20 grams of protein)

Dinner

5 ounces sirloin steak, grilled

1 cup of brown rice

Tossed green salad with 2 tablespoon of light salad dressing

Day 3

Breakfast

Omelet made with 2 eggs, diced fat free ham (1 slice) and ½ cup of slices mushrooms

2 slices of whole wheat toast with 1 teaspoon of trans-fat-free margarine

1 cup of fresh blueberries or straw berries

Snack

A+ smoothie

Lunch

Chicken Cobb salad

1 bread stick

Snack


Dinner

Large fillet of salmon, baked or boiled

1 cup of steam mixed vegetable

½ cup of brown rice


Breakfast

3 pancakes with 1 tablespoon of sugar free maple syrup

2 slices of turkey bacon

1 cup of sliced strawberries

Snack

1 medium apple

Lunch

Fast food lunch

Grilled chicken sandwich

Restaurant calorie red alert

A healthy fat food choice like a grilled chicken sandwich contains between 300 and 400 calories. It is easy to find the calories counts of fast foot; just log on their company website for calorie in formation.

Snack

Chocolate candy bar

Dinner

Mexican dinner

2 beef or chicken fajitas

1 serving of Mexican rice or bean

1 margarita


With a Mexican dinner like this one, it can add up to 500 calories or more depending on the restaurant. When you order something like a margarita, be aware that depending on the recipe and the size of the drink, it can be loaded with calories. A small margaritas can be much higher

Day 5

Breakfast

1 cup of oatmeal sweetened with 1 tablespoon of honey



Snack

1 cup of yogurt (your favorite flavor)

Lunch

1 cup of vegetable soup

1 tossed green salad with a variety of salad vegetables (bell pepper, cherry tomatoes, cucumber slices, 2 tablespoon of chopped onion) topped with 3 slices of fat free ham (chopped) and drizzled with 2 tablespoons of light salad dressing


1 medium pear

Snack


Dinner

1 large pork chop, grilled or boiled

1 cup of steamed broccoli

1 whole wheat roll

Day 6

Breakfast

1 cup of high-fiber cereal (such as fiber one or All-Brain)



Snack

Tropical delight smoothies

Lunch

1 large chicken breast, grilled or boiled

Pasta salad made with one cup of cooked whole wheat or gluten free pasta, 1 tablespoon of chopped onion, 2 tablespoons of chopped red pepper, Italian seasoning to taste, an 1 teaspoon of olive oil

1 slice of fresh tomato

Snack

Handful of almonds

Dinner

5 ounces of tilapia, boiled

1 cup of brown rice

1 cup of steamed asparagus

1 tossed mixed green salad drizzled with 2 tablespoons of light salad dressing


Breakfast

1 whole grain bagel topped with 1 tablespoon of peanut butter or almond butter


1 medium peach

Snack

1 medium banana

Lunch

Turkey sandwich; 2 slices of multigrain gluten free bread, with 3 slices of fat free turkey ham.1 slice of Swiss cheese, 2 lettuces leaves 2 slices of tomato and 1 tablespoon of dark mustard or mashed avocado.

Snack

1 medium pear

Dinner

2 slices of pepperoni pizza

1 tossed salad with 2 tablespoons of light dressing

1 light beer (12 ounces)

Week Three

Day 1

Breakfast

2 whole grain waffles with 2 tablespoon of sugar free maple syrup

2 slices of turkey bacon


Snack

A+ smoothie

Lunch

Chicken Caesar salad at a restaurant

1 bread stick


Chicken Caesar salads are often loaded with calories, ranging from 300 to 600 calories per serving. To manage those calories order the dressing on the side and ask that it be prepare without croutons.

Snack

1 cup of slice strawberries


Dinner

1 sirloin steak, grilled or boiled with 1 teaspoon of trans fat free margarine

1 tossed green salad with 2 tablespoon of fat free dressing

1 whole grain dinner roll

Day 2

Breakfast

2 slices of biggest winner French toast, 1 tablespoon of sugar free maple syrup or honey


1 cup of coconut milk

Snack


Lunch

Peanut butter and jelly sandwich: 2 slices of multigrain, gluten free bread spread with 2 tablespoons of peanut butter and 1 tablespoon of all fruits spread or sugar free jelly

1 medium apple

Snack


2 fresh apricots or 1 medium peach

Dinner

6 ounces of baked or boiled tilapia or any other white fish

Pasta salad made with one cup of cooked whole wheat or gluten free pasta, 1 tablespoon of chopped onion, 2 tablespoons of chopped red pepper, Italian seasonings to taste, and 1 teaspoon of olive oil and 2 tablespoons of balsamic vinegar

Day 3

Breakfast

2 to 3 ounces of smoked salmon

1 medium whole grain begal, spread with 1 tablespoon of reduce fat cream cheese


Snack

1 cup of low fat yogurt

1 cup of fresh strawberries

Lunch

2 (3-ounces) grilled or boiled lean ground turkey patties

1 tablespoon of reduce sugar ketchup, or 1 tablespoon of mustard

1 cup of brown rice

1 tomato, slice

½ green bell pepper, sliced

Snack

Handful of almond or walnuts

Dinner

10 boiled shrimp served over 1 cup of whole wheat or gluten free angel hair pasta and sprinkled with 2 tablespoon of parmesan cheese, tosses with 1 tablespoon of olive oil

1 cup of Italian green beans

Day 4 (maintenance calorie cheat day)

Breakfast

Egg and muffin; 1 whole wheat toasted

English muffin with 1 full cooked egg

1 slice of cheddar cheese and 2 strips of turkey bacon


Snack

A+ smoothie

Lunch

½ Reuben sandwich at a deli (split it with a friend)

Restaurant Calories Red Alert

Did you know that the average calorie count in a Reuben sandwich is 770? That is why I recommend splitting deli sandwiches. If you make one at home, use reduce fat Swiss cheese and fat free dressing

Snack


Dinner

Oriental chicken with hot garlic sauce

1 cup of brown rice

2 glasses (5 ounces each) of white wine

Day 5

Breakfast

Italian fritta

2 slices of multigrain, gluten free toast with 2 teaspoon of trans-fat-free margarine

1 medium banana

Snack

Rice and Grind smoothies

Lunch

Turkey sandwich; 2 slices of multigrain, gluten free bread with 2 slices of fat free turkey ham,1 slice of Swiss cheese 2 lettuce leaves, 2 slices of tomato and 1 tablespoon of dark mustard

Or mashed avocado

Snack



Dinner

5 ounces of baked turkey breast

1 medium sweet potato

1 cup of steamed asparagus

1 skinny cow ice cream sandwich

Day 6

Breakfast

4 scrambled egg whites

2 slices of cinnamon and raisin toast

½ cantaloupe

Snack


Lunch

Roast beef and Swiss sandwich; 3 slices of roast beef, 1 slices of tomato, 1 tablespoon of Russia salad dressing, serve on 2 slices of rye bread

1 medium apple

Snack

5 whole wheat crackers with 2 tablespoon peanut butter

1 cup of reduce sodium vegetables juice

Dinner

2 large baked chicken thighs

Marple orange mashed sweet potatoes

1 cup of steamed asparagus with 1 teaspoon of trans fat free margarine

1 cup of pineapple chucks, fresh or canned in juice

Day 7 (maintain cheat day)

Breakfast

½ cup of fat free granola

1 cup of coconut milk

1 medium banana

Snack

1 medium apple

Lunch

2 beef tacos, made with soft low flour tortillas

1 serving (1/2 cup) of black beans

1 cup of slice fresh strawberries

Snack

Tropic daylight smoothies

Dinner

Dinner at an Italian restaurant

1 and ½ cup of fettuccine Alfredo

1 tossed green, salad with 1 teaspoon of Italian dressing

1 glass (5 ounces) of white zinfandel wine, or any type of white wine.


My meal plan is all about allowing you to eat your favorite foods. If one of your favorite id fettuccine Alfredo, know that restaurant entrees of this amazing dish contains between 600 and 1200 calories.

My advice is, just eat haft and save the rest for another meal

Week Four

Day 1

Breakfast


1 cup of fruit cocktail, canned juice

2 slices of multigrain, gluten free bread, spread with all fruit jam or sugar free jelly

Snack

1 medium banana

Lunch

Roast beef and Swiss sandwich; 3 slices of roast beef, 1 slice of Swiss cheese, 2 slices of onion, 2 slices of tomato, 1 tablespoon of Russian salad dressing served on 2 slices of rye bread

1 medium apple

Snack

A+ smoothie

Dinner

5 ounces of chicken breast, grilled or boiled

1 cup of brown rice

1 tosses green salad with veggies such as chopped tomato and onion, drizzled with 2 tablespoon of light salad dressing


Day 2

Breakfast

4 scrambled egg whites

1 cup of oatmeal with 1 tablespoon of honey and ½ cup of almond milk

1 cup of pineapple chunks, fresh or canned in juice

Snack

A+ smoothie

Lunch

1 grilled chicken sandwich on a whole grain bun topped with lettuce and tomato and 1 tablespoon of light mayonnaise

1 cup of veggistrone

1 medium orange

Snack


Dinner

5 ounces of boiled or grilled salmon

1 medium sweet potato with 1 tablespoon of sugar free marple syrup

1 cup of steamed asparagus with 1 teaspoon of trans fat free margarine

1 tossed green salad with 2 tablespoon of light salad dressing

1 cup of vanilla frozen yogurt

Day 3

Breakfast

1 medium whole grain bagel, spread with 1 tablespoon of reduce fat cream cheese

1 medium apple


Snack


2 ounces of cheddar cheese

1 medium orange

Lunch

2 (3 ounces) grilled or boiled lean ground turkey or chicken patties

1 slice tomato

Pasta salad made with 1 cup of cooked whole wheat or gluten free pasta, 1 tablespoon of chopped onion, 2 tablespoon of chopped red pepper, Italian seasonings to taste and 1 tablespoon of olive oil.

Snack

Protein bar (with at least 20 grams of protein)

Dinner

5 ounces of grilled or boiled lean sirloin steak

Sweet potatoes fried

1 cup of steamed mixed vegetables

1 tossed green salad, drizzled with 1 tablespoon of light salad dressing


Breakfast

1 cup of cooked oatmeal with 1 tablespoon of honey

2 hard-boiled egg


Snack

Peachy keen shake

Lunch

2 slices of pepperoni pizza

1 tossed green salad, drizzled with 2 tablespoon of light salad dressing

Snack

15 to 20 fat free tortilla snack chips dipped in ½ cup of salsa

Dinner

Dinner at a steak house

8 ounces prime rib

1 serving garlic mashed potatoes

1 Caesar side salad


Steak house dinner can really rack up the calorie. Take the dinner above: for example: the prime rib is 450 calories, the garlic mashed potatoes 305 and the caeser side salad 330. Do themath 1055 calorie for one meal. I know I keep saying it, but you need to develop and almost encyclopedic knowledge of the calorie in your favorite restaurant foods if you want to keep weight off.

Day 5

Breakfast

1 cup of shredded wheat


2 slices of Canadian bacon

1 medium sliced

Snack

Tropical delight smoothies

Handful almond

Lunch

1 cup of tomato soup

1 grilled ham and cheese sandwich 2 slices of multigrain, gluten-free bread, 1 slice of cheddarcheese, 1 slice of fat free ham and 2 teaspoon of fat free margarine, grilled on the stovetop

1 cup of reduce sodium vegetable juice

Dinner

2 medium lamb chops, grilled or boiled

1 cup of cooked couscous

1 cup of steamed green beans

Day 6

Breakfast

Italian frittata

1 medium banana

Snack

A+ smoothie

Lunch

1 large grilled chicken breast

Pasta salad made with one cup of cooked whole wheat or gluten free pasta, 1 tablespoon of chopped onion, 2 tablespoons of chopped red pepper, Italian seasonings to taste, and 1 teaspoon of olive oil

1 medium apple

Snack


Dinner

1 large pork chop, grilled or boiled

1 cup of steamed broccoli topped with 1 teaspoon of trans fat free margarine

Marple orange sweet mashed potatoes



Breakfast

3 pancakes (any type, 6 diameters) with 1 tablespoon of sugar free marple syrup

2 slices of Canadian bacon


Snack


Lunch

Fast food lunch

Cheeseburger with bun, lettuce and tomato

Medium order of regular fries


Now about those fries; a large order contains 500 calories; a medium order 380 calories and a small order 230 calories. Those calories really rack up; so be careful

Dinner

½ barbecued chicken

1 cup of creamy coleslaw

½ cup of baked beans

1 slice of pecan pie

1 light beer.

Those were the 4 week meal plan you can use to lose about 10 pounds without exercise but note doing little of cardio such as working or running twice a week can help you accelerate the procedure.

Thank you for reading and please don’t forget to share with friends

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how my mom loss 37 400 calories without exercise

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