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5 DAY WEIGHT LOSS

DAY1

Breakfast

  • -   Oatmeal
  • -  Fresh fruit
  • -  Tea or Coffee with non fat or soy milk

Snack

  • -  Corn tortilla
  • -  Vegetables
  • -  Unsalted salsa
  • -  1 Orange or 2 tangerines

Lunch

  • -  2 Cups mixed greens
  • -  1 Cup of other veggies
  • -   Balsamic vinegar [no oils]
  • -  White bean soup with no-salt-added Cannelini beans

Snack

  • -  6 Ounces of nonfat plain or no-sugar-added yogurt
  • -  1 Cup of berries
  • -  1 Apple

Dinner

  • -  3 ½ to 4 ounces Mustard Coated Salmon
  • Salad:
  • -  Baby arugula
  • -  Radicchio
  • -  Red wine vinegar
  • -  Horseradish
  • Baked Potato:
  • -  2 Tbps. Fat-Free Sour Cream
  • -  Sprinkling of Chives or Scallions

Snack

  • -  Mixed Berries

DAY2

Breakfast

  • -   Egg White Omelet
  • -  Hash Browns
  • -  Bowl of Blueberries
  • -  Tea or Co ffee with non fat or soy milk

Snack

  • -  Handful of Grapes

Lunch

  • -  Salad
  • -  Turkey Sandwich with mustard

Snack

  • -  Pear
  • -  Popcorn [air-popped or fat-free microwavable pop corn]

Dinner

  • -  Veggie Burger
  • -  Whole-Wheat Bun
  • -  Roasted Red Bell Peppers
  • -  Steamed Fresh Vegetables

Snack

  • -  1 cup fresh strawberries, plain or drizzled
  • -  1 tablespoon balsamic vinegar or Marsala wine

DAY3

Breakfast

  • -   Hot Whole-Grain Cereal
  • -  Blueberries
  • -  Non-fat milk or soy milk [no added sugar]
  • -  Tea or Co ffee with non fat or soy milk

Snack

  • -  1 Cup Diced Watermelon or Other Seasonal Fresh Fruit
  • -  1 Snack Bag of Baby Carrots

Lunch

  • -  Vegetarian Chili [fat-free low-sodium]
  • -  1 Ear of Corn

Snack

  • -  ½ cup Cottage Cheese and ½ cup Fruit

Dinner

  • Spinach Salad:
  • -  Spinach
  • -  Carrots
  • -  Tomatoes
  • -  Non-salted beans
  • -  Chicken with Cherry Tomatoes
  • Brown Rice:
  • -  Garlic, thyme, parsley, onions, tomatoes

Snack

  • -  ¾ Cup frozen strawberry
  • -  Nonfat sugar-free yogurt

DAY4

Breakfast

  • -  1 Cup Fresh Fruit
  • -  1 Cup Nonfat Plain or Nonfat, No-Sugar-Added Yogurt
  • -  ½ Whole-Grain Bagel with
  • -  Fat-Free Cream Cheese or Nonfat Ricotta Cheese
  • -  Tea or Co ffee with non fat or soy milk

Snack

  • -  1 to 2 Cups of Veggie-Rich, Bean-Rich Low-Sodium Soup

Lunch

  • Tuna Sandwich:
  • -  low- sodium, water-packed Tuna
  • -  1 tablespoon non-fat mayo or nonfat plain yogurt
  • -  Chopped celery, onions, baby spinach or peppery arugula
  • -  Low-sodium whole-wheat bread
  • -  Carrot and Pineapple Salad

Snack

  • -  Sweet Potato

Dinner

  • Salad with Honey Mustard Dressing:
  • -   Lettuces, tomatoes, cucumber
  • -  Honey Mustard Salad Dressing
  • Curried Quinoa and Tofu:
  • -  1 cup of quinoa
  • -  1 tablespoon curry powder
  • -  1 teaspoon turmeric
  • -  2 cups low-sodium chicken broth
  • -  1 cup shredded carrots
  • -  1 cup cubed firm tofu

Dessert

  • Berry Mousse:
  • -  Berries
  • -  Tofu
  • -  Sweetner
  • -  Vanilla extract

DAY5

Breakfast

  • -  Oatmeal
  • -  Tea or Co ffee with non fat or soy milk

Snack

  • -  Carrots and Hummus

Lunch

  • -  Tomato Cream Soup
  • Butter Beans With Lemon and Scallions:
  • -  1 can no-salt-added butter beans
  • -  ½ cup chopped scallions
  • -  Juice from half a lemon
  • -  Red chili pepper flakes
  • -  2 to 3 cups chopped romaine lettuce and/or baby arugula

Snack

  • -  1 to 2 Cups of Fresh Fruit

Dinner

  • 4-ounce Salmon:
  • -  ¼ teaspoon grated orange peel
  • -  3 ounces orange juice
  • -   ½ cup white wine
  • -  1 teaspoon fresh thyme leaves
  • Soba Noodles With Spicy Cucumbers:
  • -   2 large cucumbers, peeled, seeds removed, and sliced
  • -  ½ tablespoon paprika
  • -  Pinch cayenne pepper
  • -  Pinch black peppercorns
  • -  ½ cup fresh lemon juice
  • 1 to 2 Cups Sautéed Spinach:
  • -   Baby spinach
  • -  Water or white wine
  • -  1 tablespoon of lemon juice
  • -  Minced garlic

Snack

  • Fruit Smoothie:
  • -  Fruit Smoothie:
  • -  ¾ cup crushed ice
  • -  ½ banana
  • -  Berries

Recommended Nutritional Supplements

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

RUSSIAN BEAR CLA

As a dietary supplement, consume 1-2 CLA soft gels with morning, noon, and evening meals or use as directed by a physician or licensed nutritionist.