Healthy Weight Loss

Weight Watchers Italian Turkey Burgers

Ingredients

• 1 spray(s) cooking spray   

• 1 pound(s) lean ground turkey   

• 1/3 cup(s) onion(s), chopped   

• 2 tsp minced garlic   

• 2 tsp fennel seed   

• 1/2 tsp table salt   

• 1/4 tsp black pepper, freshly ground   

• 4 spray(s) olive oil cooking spray   

• 2 small tomato(es), ripe, yellow and/or red, thinly sliced   

• 1 cup(s) basil, fresh, leaves, torn or thinly shredded   

• 4 item(s) reduced-calorie hamburger roll(s)   

Instructions

Coat a grill or grill pan with cooking spray; preheat to medium-high.

In a large mixing bowl, combine turkey, onion, garlic, fennel seed, salt and pepper; form into four 1/2-inch-thick patties. Coat burgers and inside of rolls with cooking spray.

Grill burgers for 5 minutes; flip burgers and add rolls to grill. Grill open-face rolls until lightly charred, about 1 to 2 minutes; remove to serving plates. Grill burgers until cooked through, about 5 minutes more.

To serve, top grilled rolls with burgers and tomato slices; garnish with basil. Yields 1 burger per serving.

Notes

For an extra hit of flavor, rub the bread with a cut garlic clove as it comes off the grill.

Try these burgers with arugula leaves instead of the basil.

Day 1 

Weight: 215
Pounds Lost: 0

Water: 12345678

Breakfast: 1 cup coffee with 2 tsp sugar 32, 2 egg whites 32, 1 piece pumpernickel toast 130, 1 tsp butter 33
Snack: 1 grapefruit 53
Lunch: 6 spears of asparagus 25, 1/2 tomato 15, 1/2 tbsp mayonnaise 45, 1.5 cup potatoes 120
Snack: 1/2 cup blackberries 31, 1 cup strawberries 49, 1 cup milk 90
Dinner: 1 corn on the cob boiled 83, 3 oz boiled chicken 150, 5 spears of asparagus 25, lettuce 10, 1/2 tomato 15

Total Calories: 938

Nutritional and Healthy Meal Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
    
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
    
3. Keep it simple. Don’t get too caught up on the specifics or your diet. Start by simply just counting calories.
    
4. Eat your foods slower.
    
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
    
6. Avoid foods that are high in fat and calories.
    
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
    
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

bestabworkouts:

is this a good diet plan?

breakfast- special k and low fat milk snack- fruit gummie pack lunch- wheat bread with chicken or turkey and lettuce dinner- fruit salad (an apple and grapes) i know you have to have a normal breakfast, a small lunch and even smaller dinner.

 Honestly, if you want to lose the weight and keep it off you should eat super healthy and not cut down or restrict. You should go here and fill that in and find out how many calories a day you should be eating and instead of depriving yourself and cutting down a lot of calories right away you should slowing cut back on the calories you are taking in but never go down more than 700 - 1,000 calories from the amount you should be taking in for your height/age/current weight. I know that you may want to lose weight fast, but it’s not always the smart way. Eat 5 servings of fruits and veggies, 2 servings of milk products, 6 glasses of water, 2 tsp of healthy oils, 1-2 servings of lean protein and 1 multivitamin a day and limit sugar and alcohol. I don’t think your diet plan is the smartest or is going to help you lose weight in the long run. You’re a male, which means you should be eating well over 2,000 calories a day and you shouldn’t be eating a fruit gummie pack as a snack. You should choose an apple, yogurt, ect. Also, You could eat turkey and lettuce on whole wheat with broccoli and hummus or something like that and fruit salad for dinner isn’t enough. You should probably have around 400+ calories for each meal, especially if you want to workout. You’ll end up being hungry and quit your diet. Do a bit more research on healthy meals and recipes! I hope I helped :)

Weight Watchers Zero Point Garden Vegetable Soup

Makes 9 cups
61 Calories per cup

Ingredients:
6 cups broth
2 carrots, peeled and diced
1 large onion, diced
4 teaspoon garlic
2 teaspoons olive oil
1/2 cabbage, chopped
1/2 pound frozen green beans
1 large zucchini, diced
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon salt

Instructions:
Cook carrots, onion and garlic on medium high in olive oil. Add remaining ingredients except zucchini and bring to a broil. Cover and reduce heat to medium and simmer for about 15 minutes or until green beans are tender. Add zucchini and cook until tender. Serve and Enjoy!

Getting Started

Aprx Daily Calorie Intake: 1792
Height: 5’6.5
Current Weight: 215
Goal Weight: 135
Pounds left: 80
BMI: 34
Goal BMI: 22
Weekly goal weight loss: 3