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    Tracy Anderson Method How To Lose 20lbs in 6 Weeks

    Uploaded by

    Lacey Carpenter
    This diet plan aims to help people lose 3-5 pounds per week. It restricts processed foods, dairy, spices, oils, sauces, alcohol and caffeine. Dieters are encouraged to drink 1.5-3 liters of water daily. The plan provides 3 weeks of menu options for breakfast, lunch, dinner and snacks. Meals consist of lean proteins like chicken and fish along with fruits and vegetables. Common sides include steamed or roasted greens, beans, berries and whole grains. The goal is to achieve a calorie deficit through limited calories and healthy, unprocessed whole foods.

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    © All Rights Reserved
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    Tracy Anderson Method How To Lose 20lbs in 6 Weeks

    Uploaded by

    Lacey Carpenter
    1K views4 pages
    This diet plan aims to help people lose 3-5 pounds per week. It restricts processed foods, dairy, spices, oils, sauces, alcohol and caffeine. Dieters are encouraged to drink 1.5-3 liters of water daily. The plan provides 3 weeks of menu options for breakfast, lunch, dinner and snacks. Meals consist of lean proteins like chicken and fish along with fruits and vegetables. Common sides include steamed or roasted greens, beans, berries and whole grains. The goal is to achieve a calorie deficit through limited calories and healthy, unprocessed whole foods.

    Original Description:

    2008 US magazine, Tracy anderson method, How to lose 20lbs in 6 weeks.

    Original Title

    Tracy Anderson Method How to lose 20lbs in 6 weeks

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    This diet plan aims to help people lose 3-5 pounds per week. It restricts processed foods, dairy, spices, oils, sauces, alcohol and caffeine. Dieters are encouraged to drink 1.5-3 liters of water daily. The plan provides 3 weeks of menu options for breakfast, lunch, dinner and snacks. Meals consist of lean proteins like chicken and fish along with fruits and vegetables. Common sides include steamed or roasted greens, beans, berries and whole grains. The goal is to achieve a calorie deficit through limited calories and healthy, unprocessed whole foods.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    1K views4 pages

    Tracy Anderson Method How To Lose 20lbs in 6 Weeks

    Uploaded by

    Lacey Carpenter
    This diet plan aims to help people lose 3-5 pounds per week. It restricts processed foods, dairy, spices, oils, sauces, alcohol and caffeine. Dieters are encouraged to drink 1.5-3 liters of water daily. The plan provides 3 weeks of menu options for breakfast, lunch, dinner and snacks. Meals consist of lean proteins like chicken and fish along with fruits and vegetables. Common sides include steamed or roasted greens, beans, berries and whole grains. The goal is to achieve a calorie deficit through limited calories and healthy, unprocessed whole foods.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
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    The key takeaways of the diet are that it aims to help lose 3-5 pounds per week by restricting processed foods, dairy, spices, oils, sauces, alcohol and caffeine while drinking plenty of water and focusing on whole grains, proteins and vegetables.

    The guidelines provide sample 3-week meal plans consisting of breakfast, lunch, dinner and snack options with portions of lean proteins, fruits and vegetables. Snacks are limited to 1 cup of berries or other fruits.

    The diet bans processed foods, dairy, all spices, oils and sauces. It also discourages drinking alcohol or caffeine and limits whole grains to one serving per day.

    The Diet

    This short-term diet �ensures you lose between 3 and 5 pounds a week,� says
    Anderson.
    The diet bans processed food, dairy and all spices (�They�re bloating and upset
    your digestive system, which causes you to store fat�),
    oil and sauces (�They�re just added calories�), discourages drinking alcohol or
    caffeine (sip 1.5 to 3 liters of water daily instead)
    and prescribes one serving of whole-grain carbs a day. Once you�re at your target
    weight, adopt a healthy but less restrictive diet.

    Below are three weeks� worth of menus. You can follow as is, or mix and match
    complete days� menus to your liking.

    WEEK ONE
    Sunday
    Breakfast
    1 cup Kashi cereal, with � cup plain � or vanilla � nonfat rice milk
    Lunch
    3 oz grilled chicken breast � or fresh turkey breast (no deli meat!) �
    with � cup each of chopped cucumber and tomatoes
    Snack
    1 cup mixed berries (try raspberries, blackberries and blueberries)
    Dinner
    1 cup organic pasta with � cup steamed spinach

    Monday
    Breakfast
    1 cup Kashi cereal, with � cup plain�or vanilla�nonfat rice milk
    Lunch
    2 hardboiled eggs with � cup each of baby carrots and cherry tomatoes
    Dinner
    3 to 5 oz grilled sea bass with � cup steamed spinach

    Tuesday
    Breakfast
    1 cup steel-cut oatmeal made with water and � cup fresh blueberries
    Lunch
    3 oz grilled chicken breast � or fresh turkey breast (no deli meat!) �
    with � cup each of chopped cucumber and tomatoes
    Snack
    1 cup mixed berries (try raspberries, blueberries or red grapes)
    Dinner
    3 to 5 oz grilled salmon with � cup steamed broccoli

    Wednesday
    Breakfast
    1 cup Kashi cereal, with � cup plain � or vanilla � nonfat rice milk
    Lunch
    � cup each of fresh spinach, beet root, tomatoes and cucumbers, with 2 tsp tahini
    Snack
    1 snack cup of sugar-free Jell-O
    Dinner
    3 to 5 oz grilled chicken breast with � cup steamed spinach

    Thursday
    Breakfast
    1 cup Kashi cereal, with � cup plain � or vanilla � nonfat rice milk
    Lunch
    2 hard-boiled eggs with 4 to 5 celery sticks and 4 to 5 carrot sticks
    Dinner
    1 cup penne pasta with � cup each of steamed spinach and chopped steamed tomatoes

    Friday
    Breakfast
    1 cup Kashi cereal, with � cup plain � or vanilla � nonfat rice milk
    Lunch
    3 oz fresh turkey breast with � cup each of cucumbers, alfalfa sprouts and beets,
    plus 1 slice whole-grain bread
    Snack
    1 cup fresh strawberries
    Dinner
    3 to 5 oz grilled sea bass with � cup steamed fresh green beans

    Saturday
    Breakfast
    2 poached eggs with 3 slices veggie bacon
    Lunch
    1 whole-grain wrap with � cup of chopped avocado and � cup each of chopped cucumber
    and tomatoes
    Snack
    10 to 15 red grapes
    Dinner
    3 to 5 oz grilled chicken breast with � cup steamed spinach

    WEEK TWO
    Sunday
    Breakfast
    2 poached eggs with 3 slices veggie bacon
    Lunch
    3 oz fresh turkey breast with � cup each of chopped cucumber and tomatoes
    Dinner
    3 to 5 oz grilled salmon with � cup steamed Brussels sprouts or � cup steamed
    spinach

    Monday
    Breakfast
    1 cup vanilla � or plain � nonfat rice milk and one poached egg
    Lunch
    2 sushi rolls (about 10 pieces total) of your choice (none should include mayo, nor
    may you add soy sauce)
    Snack
    1 cup soy pudding
    Dinner
    3 to 5 oz grilled chicken breast with � cup steamed spinach

    Tuesday
    Breakfast
    1 cup vanilla � or plain � nonfat rice milk and one poached egg
    Lunch
    2 celery stalks with 2 to 4 tsp almond butter
    Dinner
    3 to 5 oz fresh turkey breast with 1 sweet potato

    Wednesday
    Breakfast
    1 cup vanilla � or plain � nonfat rice milk and one poached egg
    Lunch
    1 slice whole-grain toast with 2 slices veggie bacon with � cup each of tomatoes
    and spinach
    Dinner
    3 to 5 oz grilled sea bass with � cup steamed spinach

    Thursday
    Breakfast
    1 cup vanilla � or plain � nonfat rice milk and 1 poached egg
    Lunch
    2 slices whole-grain bread with 3 oz fresh turkey, 2 slices of tomato,
    3 to 4 slices of cucumber and romaine lettuce, and 2 tsp mustard
    Dinner
    3 to 5 oz grilled salmon with � cup steamed kale

    Friday
    Breakfast
    1 cup vanilla � or plain � nonfat rice milk and 1 poached egg
    Lunch
    1 cup quinoa with � cup each of chopped parsley, spinach and tomatoes
    Dinner
    3 to 5 oz grilled chicken breast with � cup steamed spinach

    Saturday
    Breakfast
    1 cup vanilla � or plain � nonfat rice milk and 1 poached egg
    Lunch
    2 slices whole-grain bread with 3 oz fresh turkey, 2 slices of tomato,
    3 to 4 slices of cucumber and romaine lettuce, and 2 tsp mustard
    Snack
    1 snack cup of sugar-free Jell-O
    Dinner
    3 to 5 oz grilled salmon with � cup steamed cabbage

    WEEK THREE
    Sunday
    Breakfast
    1 cup vanilla � or plain � nonfat rice milk and 1 poached egg
    Lunch
    2 celery stalks with 2 to 4 tsp almond butter
    Dinner
    1 grilled chicken breast with � cup each of chopped cucumber and tomatoes

    Monday
    Breakfast
    1 pumpkin spice Kashi bar with 1 cup vanilla � or plain � nonfat rice milk
    Lunch
    1 cup plain penne pasta with � cup steamed peas
    Dinner
    3 to 5 oz fresh turkey breast with � cup each of chopped spinach, cucumber and
    tomatoes
    Tuesday
    Breakfast
    1 pumpkin spice Kashi bar with 1 cup vanilla � or plain � nonfat rice milk
    Lunch
    1 cup soy yogurt with 3 to 4 celery sticks
    Snack
    1 cup mixed berries (strawberries, raspberries, and blackberries)
    Dinner
    1 cup brown rice with 3 to 5 oz grilled chicken breast

    Wednesday
    Breakfast
    1 pumpkin spice Kashi bar with 1 cup vanilla � or plain � nonfat rice milk
    Lunch
    3 oz chopped turkey with � cup each of chopped tomatoes, cucumber and spinach
    Dinner
    3 to 5 oz grilled salmon with � cup steamed kale

    Thursday
    Breakfast
    1 pumpkin spice Kashi bar with 1 cup vanilla � or plain � nonfat rice milk
    Lunch
    2 hard boiled eggs with � cup each of baby carrots and cherry tomatoes
    Dinner
    3 to 5 oz grilled chicken breast with � cup steamed spinach

    Friday
    Breakfast
    1 pumpkin spice Kashi bar with 1 cup vanilla � or plain � nonfat rice milk
    Lunch
    3 oz grilled chicken with � cup of chopped avocado and � cup each of chopped
    cucumber and beets
    Dinner
    3 to 5 oz grilled salmon with � cup steamed spinach

    Saturday
    Breakfast
    2 poached eggs and 1 slice whole-grain toast
    Lunch
    3 oz grilled chicken breast with � cup each of chopped cucumber and tomatoes
    Snack
    1 cup mixed berries (strawberries, blueberries, red grapes)
    Dinner
    3 to 5 oz grilled sea bass with � cup steamed spinach

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