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Simple 30-Day Weight-Loss Meal Plan | Lose up to 10 pounds by just follow up this meal plan --- Day 7


Breakfast: Baked Eggs with Spinach

Spinach 60g
Egg 1pc 50g
Milk 50g
White toast 30g
Parmesan cheese 2g

Salad oil 1/2 tsp
Salt nearly 1g
Black pepper to taste

1. Blanch the spinach, squeeze out the water and chop it up.
2. Beat the eggs with milk, add salt and black pepper and mix well.
3. grease a baking pan, put the spinach in it and pour in the egg mixture.
4. preheat oven to 175 degrees and bake for 15 minutes, then remove and sprinkle with Parmesan cheese.
5. Bake the white toast and serve together.

Calories 233 calories
Carbohydrate 21.6g
Dietary fiber 2.1g
Sugar 4.6g
Fat 10.7g
Saturated fat 3.2g
Protein 13.1g


 Okinawa Flat Belly Tonic

Fruit and Vegetable Juice: Carrot and Pear Juice


1 large carrot
1 pear

1. Peel and cut the carrot and pear into pieces.
2. Put all the ingredients into a juicer to extract the juice.

Lunch: Carrot and salmon lasagna

White mushrooms 100g
Grated carrot 25g
Pumpernickel noodles 75g
Salmon 60g

1/2 tsp olive oil
Homemade pasta sauce 75g
Salt 1.5g
Black pepper moderate amount
chopped parsley moderate amount

1. Slice the mushrooms and set aside.
2. Heat oil in a pan, add mushrooms and stir-fry.
3. Add grated carrots and spaghetti sauce, add a little water and simmer until carrots are soft, then make sauce.
4. Cook the pasta in a separate pot until the pasta is cooked through (about 6 minutes).
5. Add the pasta to the sauce and cook briefly to taste, adding salt and pepper to taste.
6. Pan-fry the salmon and toss with the noodles, sprinkle with chopped parsley.

Calories 507 calories
Carbohydrate 66.3g
Dietary fiber 5.9g
Sugar 7.5g
Fat 15.8g
Saturated fat 2.6g
Protein 26.1g

Dinner: Fresh Shrimp Salad with Ice Grass

Iceweed 100g
Water radish 50g
Bitter leafy vegetables 20g
Shrimp 50g

Avocado oil 1 tsp
Extra virgin olive oil 1 tsp
Red wine vinegar 1/2 tsp
Fish sauce 1/2 tsp
Salt 1g
Black pepper moderate amount
freshly grated lemon peel moderate amount

1. Blanch the shrimp, drain and set aside.
2. Wash the ice plant and slice the water radish.
3、Mix all ingredients together to form a salad dressing.
4. Drizzle the dressing over the ingredients and add more when needed.

Calories 154 calories
Carbohydrate 4g
Dietary fiber 2g
Sugar 1.5g
Fat 10.4g
Saturated fat 1.4g
Protein 11.7g


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