To lose up to 12 pounds in 4 weeks, do Cara's workout and follow her simple diet plan: Aim to eat around 1,300 calories per day (roughly 350 calories each for breakfast and lunch, 300 calories for dinner, plus three 100-calorie snacks), making sure to munch on something every three hours to stay satisfied and curb cravings. Fill up with complex carbs(think: whole grains), fruit, veggies, and lean protein. Keep an eye on your portion sizes. Also, be sure to drink at least eight large glasses of water or seltzer per day, adding a squeeze of lemon or lime juice or a splash of cranberry juice for refreshing flavor.
Cara's shape-up-for-summer meal plan
(Here are some options for each meal of the day)
Breakfast:
• One serving steel-cut oatmeal topped with small sliced banana, a sprinkling of berries, and a drizzle of honey or dash of raw sugar on top. Add 3 scrambled egg whites cooked with a cooking spray and broccoli or spinach.
• Two slices high-fiber whole-wheat toast, each with an egg on top. Add a grapefruit or an orange.
• A low-calorie yogurt (under 120 calories per serving), plus one serving of high-fiber cereal with one cup skim milk or soymilk.
Lunch:
• A large salad of mixed greens, broccoli, cucumbers, tomatoes, and string beans; add 3 ounces of grilled or steamed chicken on top. In place of salad dressing, squeeze a lemon or lime over the salad and lightly salt and pepper. Add a slice of whole-wheat toast and a small banana.
• A 4-ounce serving of white steamed fish with steamed veggies on the side. Add a serving of quinoa and a small banana.
• A two-egg omelet made with spinach and broccoli. Add a serving of brown rice and a small banana.
Morning and afternoon snack:
• Low-fat yogurt topped with mixed berries.
• String cheese with a few whole grain crackers or a slice of light whole-wheat toast.
• 10 almonds and a small apple.
• A few slices of low-sodium turkey or chicken breast, plus celery or carrot sticks.
• A cup of grapes with a serving of low-fat cheese
Dinner options:
• 5 ounces steamed white fish with a large plate of steamed veggies.
• 5 ounces steamed chicken with a large plate of steamed veggies.
• 5 ounces lean pork with a large plate of steamed veggies.
Evening snack options:
• A cup of fresh veggies or celery/carrot sticks dipped in a half-serving of low-calorie Ranch salad dressing (40 calories or less).
• A handful of almonds.
• A piece of string cheese.
• A low-fat yogurt.
Cara's shape-up-for-summer meal plan
(Here are some options for each meal of the day)
Breakfast:
• One serving steel-cut oatmeal topped with small sliced banana, a sprinkling of berries, and a drizzle of honey or dash of raw sugar on top. Add 3 scrambled egg whites cooked with a cooking spray and broccoli or spinach.
• Two slices high-fiber whole-wheat toast, each with an egg on top. Add a grapefruit or an orange.
• A low-calorie yogurt (under 120 calories per serving), plus one serving of high-fiber cereal with one cup skim milk or soymilk.
Lunch:
• A large salad of mixed greens, broccoli, cucumbers, tomatoes, and string beans; add 3 ounces of grilled or steamed chicken on top. In place of salad dressing, squeeze a lemon or lime over the salad and lightly salt and pepper. Add a slice of whole-wheat toast and a small banana.
• A 4-ounce serving of white steamed fish with steamed veggies on the side. Add a serving of quinoa and a small banana.
• A two-egg omelet made with spinach and broccoli. Add a serving of brown rice and a small banana.
Morning and afternoon snack:
• Low-fat yogurt topped with mixed berries.
• String cheese with a few whole grain crackers or a slice of light whole-wheat toast.
• 10 almonds and a small apple.
• A few slices of low-sodium turkey or chicken breast, plus celery or carrot sticks.
• A cup of grapes with a serving of low-fat cheese
Dinner options:
• 5 ounces steamed white fish with a large plate of steamed veggies.
• 5 ounces steamed chicken with a large plate of steamed veggies.
• 5 ounces lean pork with a large plate of steamed veggies.
Evening snack options:
• A cup of fresh veggies or celery/carrot sticks dipped in a half-serving of low-calorie Ranch salad dressing (40 calories or less).
• A handful of almonds.
• A piece of string cheese.
• A low-fat yogurt.
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