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Sample weekly meal plan and exercise schedule on how to lose belly fat

Sample weekly meal plan and exercise schedule on how to lose belly fat

Many people have difficulties understanding how to lose belly fat. They know the theory about losing fat from the belly but they do not know from where to start. To give you an idea of what you need to do to lose belly fat we have prepared a sample meal and exercise schedule. Following this plan will help you get into the right track and sooner or later you will get the results you want. Knowing exactly what you need to eat and what kind of exercises you need to perform can be very helpful in the beginning until you figure out your own meal and exercise schedule. What will bring you long lasting results is not a plan prepared by someone else but a plan that suits you own needs and requirements.

Menu for the week

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Breakfast (about 400 calories)
scrambled eggs with mushrooms and a sliced of Canadian Bacon sandwiched on two pieces of whole grain bread+1 cup of non-fat milkTotal: 410 caloriesWaffles with Blueberry maple Syrup+1 glass of fresh orange juiceTotal: 380 caloriesFresh vegetables, scrambled egg, and ham sautéed in ginger and soy sauce+Mannicotti pancakes+1 cup of non-fat milkTotal: 411caloriesBagel with cottage cheese and Tomatoes+1 glass of fresh grape juiceTotal:415 caloriesSpinach and bacon Omelette+1 cup of non- fat milkTotal:420 caloriesPeanut Butter and banana pancakes+1 glass of fresh mango juiceTotal:415 caloriesVanilla Spice French toast with apple slices+1 glass of non-fat milkTotal:405 calories
AM Snacks (about 100 calories)
caloriesAir popper popcornTotal: 150 caloriesBow Tie-Pasta with red pepper sauceTotal: 95 caloriesCarrots and Celery sticks with low fat yogurt dipTotal: 99 caloriesVeggie FajitasTotal: 512 medium peachesTotal: 76 caloriesA slice of Plain rice cakeTotal: 35 caloriesGarbanzo bean burgersTotal: 56 calories
Lunch (about 300 calories)
Lean sloppy Joe burgerTotal: 244 caloriesGrilled Chicken adobo with brown riceTotal: 350 caloriesCabbage rolls stuffed with lean ground beef, onion, rice, and tomato sauceTotal: 246 caloriesBalsamic Roasted Pork LoinTotal: 299 caloriesRoasted Veggies with CouscousTotal: 254Grilled Chicken Citrus SaladTotal: 290 caloriesSpicy lime grilled shrimp+Baked gnocchiTotal: 380 calories
PM snacks (about 100 calories)
Pumpkin TacosTotal: 100 caloriesApple with peanut butterTotal:100 caloriesMushroom burgersTotal: 81 caloriesPeach upside cakeTotal: 100 caloriesA slice of Zucchini cakeTotal: 96 calories100 calorie sun chipsTotal: 100 caloriesDark- Chocolate Dipped StrawberriesTotal: 150 calories
Dinner (about 300 calories)
Baked Vegetable SpaghettiTotal: 290 caloriesAsian beef with snow peasTotal: 203 caloriesTuna Salad wit fresh Dill+200 grams of grilled chicken breastTotal: 275 caloriesPineapple and cranberry salad with 100 grams of baked king salmonTotal: 250 caloriesGrilled Flank steak with Dijon Mustard and Worcestershire sauceTotal: 305 caloriesWarm Chicken and Mango SaladTotal: 310 caloriesShrimp Garden salad+rice with black beansTotal:222 calories
Total Daily Calories
1254112811121115115111501213

Exercise plan for the week

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Cardio exercise
30 mins elliptical trainerTotal: 387 calories30 minsRunning 5 mphTotal:288 calories30 mins Bicycling / cycling 14-16 mphTotal:360 calories30 mins Rope jumpingTotal: 342 calories30 mins Ski machineTotal: 328 calories30 mins Rowing machineTotal:297 calories30 mins JoggingTotal: 238 calories
Flexibility Exercise
30 minsStretchingCalories: 135 calories30 minsCalisthenicsTotal: 153 calories30 minsTai ChiTotal: 136 calories30 minspower yogaTotal: 175 calories30 minsAshtanga yogaTotal: 175 calories30 minsModerate speed PilatesTotal: 175 calories30 minsVinyasa YogaTotal: 297
Strengthening exercise
25 countsPushups – moderateTotal: 171 calories25 countsSitups / crunches – moderateTotal: 153 calories25 countsWeight lifting – generalTotal: 117 calories25 countsPushups – moderateTotal: 171 calories25 countsSitups / crunches – moderateTotal: 153 calories25 countsWeight lifting – generalTotal: 117 calories25 countsSitups / crunches – moderateTotal: 153 calories

See also: Exercises to lose belly fat and best way to lose belly fat

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