Menu for weight loss which can make you forget you’re on a diet!

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Incredible menu for weight loss

This delightful menu for weight loss by Christine Gerbstadt, MD, RD, can help you get your diet plan on track without feeling hungry or deprived. It features incredibly yummy dishes that will bring you joy and satisfaction despite being really low-cal and wholesome. Yes, it’s hard to believe, but here it is! Join this healthful eating plan with this 28-Day Transformation Challenge to uncover your most healthy body!

Menu for weight loss. Day 1

Breakfast

Simple and Quick Open-Faced Egg Sandwich

Open-Faced Egg Sandwich from this delicious menu for weight loss

Open-Faced Egg Sandwich from this awesome menu for weight loss

Maybe, the idea of an egg sandwich will seem a bit unusual for some people. But this sandwich is a delicious breakfast meal, which is also very easy to make. It’s rich in protein which will give you energy even for the hardest working day!

  • 1 hard- or soft-cooked egg on 1 piece whole wheat toast
  • 6 ounce 0% plain Greek-style yogurt
  • ½ grapefruit
  • 12-ounce java with 2 ounces fat-free milk
  • 350 cals, 30 g pro, 49 g carb, 9 g fiber, 7 g fat, 2 g sat fat, 310 mg sodium

Lunch

Turkey-Pecan Salad with Balsamic Vinegar

Whisk 2 teaspoons balsamic vinegar and 1 Tablespoon olive oil in a bowl. ½ cucumber, thinly sliced; 3 ounces deli-sliced low-fat turkey breast; 3 tomato pieces (½” thick); 1 rib celery, sliced; 5 baby carrots; and 10 unsalted pecan halves. Toss well.

  • 1 little pear
  • 12 ounces green tea
  • 990 milligrams sodium, 500 cals, 22 g pro, 52 grams carb, 13 g fiber, 26 grams fat, 3 g fat

Dinner

Chicken Stir-Fry with Brown Rice

Chicken Stir-Fry with Brown Rice and Veggies

Chicken Stir-Fry with Brown Rice

Cook 3 oz sliced boneless, skinless chicken breast and 1 cup small broccoli florets (frozen or fresh) in 1 Tbsp olive oil in a skillet over medium-high heat, stirring, until chicken is done and broccoli is crisp-tender. Stir in 1 teaspoon chili sauce and? Teaspoons reduced-sodium soy sauce.

  • 12 ounces green tea
  • 600 milligrams sodium, 490 cals, 17 g pro, 41 g carb, 5 g fiber, 9 grams fat, 5 grams fat

Dessert

  • 1 ounce dark chocolate (70% cacao)
  • 1 little orange
  • 240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 grams fat, 9 g fat, 0 milligrams sodium

Optional Bite

  • 1 ounce string cheese
  • 1 little apple

Totals for Day 1

  • Without Optional Bite: 1580 cals, 72 grams pro, 172 grams carb, 33 grams fiber, 56 grams fat, 19 grams sat fat, 1900 milligrams sodium
  • With Optional Bite: 1740 cals, 81 g pro, 198 grams carb, 37 grams fiber, 60 grams fat, 21 grams sat 2140 milligrams sodium, fat

Day 2

Let’s move on to the second day of this excellent menu for weight loss.

Breakfast

Substantial and Healthy Oatmeal

  • 1 cup oats prepared with 4 ounces fat-free milk and topped with 1 Tablespoon walnut halves, 1 Tablespoon raisins, and ½ Teaspoon cinnamon
  • ½ grapefruit
  • 12-ounce java with 2 ounces fat-free milk
  • 460 cal, 17 g pro, 64 grams carb, 9 g fiber, 17 grams fat, 2 g fat, 110 mg sodium

Lunch

Asian Chicken Soup

Big Bowl of Asian Chicken Soup

Bowl of Asian Chicken Soup

To cook this delicious dish for our menu for weight losing, heat 2 cups low-sodium veggie broth, ½ cup cooked soba (buckwheat) noodles, 3 ounces diced cooked chicken, 1 Tablespoons thinly chopped green onions, and ½ Teaspoon minced garlic in a saucepan over moderate heat.

  • 12 ounces green tea

Dinner

Steak ‘n’ ‘Shrooms

Heat 1 Tablespoon olive oil in frying pan over medium-high heat. Add 3 ounces filet mignon, or lean steak cut into balls and cook with 1 cup chopped mushrooms and ¼ cup red bell pepper and each diced onion.

  • 12-ounce herbal tea

Dessert

  • 1 frozen low-calorie fudge dessert bar rolled in 10 chopped unsalted peanuts
  • 160 cal 45 mg sodium, 6 g pro, 24 g carb, 5 g fiber, 6 grams fat, 1 g sat fat

Optional Bite

  • 6 ounce 0% basic Greek – style ½ cup blueberries
  • 12 ounce water or herbal tea

Totals for Day 2

  • Without Optional Bite: 1,390 cal; 66 g pro; 164 g carb; 21 g fiber; 56 g fat; 9 g sat fat; 685 mg sodium
  • With Optional Bite: 82 cal 1,520 grams pro; 181 grams carb; 23 grams fiber; 56 grams fat; 9 grams sat fat 750 milligrams sodium

Day 3

Breakfast

Power Smoothie

Power Smoothie with Banana

Banana Power Smoothie

Combine ½ frozen banana, 4 oz fat-free milk, 1 oz unflavored whey protein, 1 Tablespoon ground flax meal, and 2-4 ice cubes in a blender.

  • ½ grapefruit
  • 125 milligrams sodium, 350 cal, 31 g pro, 52 grams carb, 7 g fiber, 4 g fat, 1 g sat. fat

Lunch

Open-Faced Tuna Sandwich

Empty 3 ounces solid white tuna packed in water and mix with 2 Tablespoons diced celery and one Tablespoon reduced-fat mayo. A spoonful on 1 piece whole wheat toast and top with 3 tomato pieces (½” thick).

  • ½ cup Bing cherries
  • 12 ounces green or herbal tea
  • 510 mg sodium, 300 cal, 26 g pro, 30 g carb, 5 g fiber, 8 grams fat, 1 g fat

Dinner

Top ½ cup cooked whole wheat spaghetti with 3 ounces broiled boneless, skinless chicken breast. Spoonful ¼ Cup marinara sauce over pasta and chicken. Top with 1 Tablespoon grated Romano or Parmesan. Serve with 8 spears steamed asparagus drizzled with 1 Tablespoon fresh lemon juice.

  • 1 big fresh plum 12 ounce herbal tea
  • 420 cal 710 mg sodium, 23 g pro, 51 g carb, 9 g fiber, 16 grams fat, 4 g sat fat

Dessert

  • ½ Cup vanilla ice milk topped with 10 unsalted almonds and 1 teaspoon chocolate syrup
  • 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 grams fat, 2 g fat, 35 mg sodium

Optional Bite

  • ¼ cup (30 pieces) unsalted pistachios in the shell
  • 12 ounce water or herbal tea
  • 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 grams fat, 2 g fat, 0 milligrams sodium

Totals for day 3

  • Without Optional Bite: 85 cal 1,230 grams pro; 150 grams carb; 23 grams fiber; 37 grams fat; 8 grams sat fat; 1,380 milligrams sodium
  • With Optional Bite: 91 cal 1,400 grams pro; 159 grams carb; 26 grams fiber; 51 grams fat; 10 grams sat fat; 1,380 milligrams sodium

Day 4

Breakfast

Scrambled Eggs with Tortillas

Saute 2 Tbsp each diced red bell pepper and onion in a skillet coated with cooking spray over medium-high heat until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

  • 12 ounce java with 2 ounces fat-free milk

Lunch

Turkey-Slaw Wrap

 

Delicious and Healthy Turkey-Slaw Wrap

Delicious Turkey-Slaw Wrap

  • Blend 1 cup fresh cabbage-and-carrot coleslaw mixture, 2 Tbsp 0% plain Greek-style yogurt, and 1 teaspoon cider vinegar.
  • Set 3 ounces deli-sliced low fat turkey breast on big (13.5” diameter) whole wheat tortilla.
  • Top with slaw and roll up.
  • 12 ounces green or herbal tea
  • 210 cal, 21 g pro, 31 g carb, 4 g fiber, 3 g fat, .5 g sat fat, 1,040 mg sodium

Dinner

Broiled Isle Shrimp

 

Square Dish with Broiled Isle Shrimps

Broiled Isle Shrimp Square Dish

  • Pitch 3 ounces peeled and deveined shrimp with 1 Tablespoon Jamaican jerk seasoning. Broil until cooked through.
  • Toss 3 oz peeled and deveined shrimp with 1 Tbsp Jamaican jerk seasoning. Broil until cooked through.
  • 1 cup “Dirty Rice ‘n’ Beans” (Throw together ½ cup cooked brown rice with ½ Cup drained and rinsed low-sodium black beans and ¼ Teaspoon Cajun seasoning.)
  • 1 cup sliced zucchini stir fried in 1 teaspoon olive oil
  • 1 cup strawberries
  • 12 ounce herbal tea
  • 390 cal, 29 g pro, 56 grams carb, 12 grams fiber, 8 grams fat, 1 g sat fat, 1,210 milligrams sodium

Dessert

  • 1 ounce dark chocolate (70% cacao)
  • 2 marshmallows
  • 12 ounce water or herbal tea
  • 210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 grams fat, 9 grams fat, 10 milligrams sodium

Optional Bite

  • 10 whole almonds (unsalted)
  • 20 yogurt-covered raisins
  • 170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 grams fat, 1 g fat, 5 milligrams sodium

Totals for day 4

  • Without Optional Bite: 1,180 cal, 72 grams pro, 144 grams carb, 22 grams fiber, 41 grams fat, 16.5 grams sat fat, 2,590 mg sodium
  • With Optional Bite: 1,350 cal, 75 grams pro, 163 grams carb, 24 grams fiber, 51 grams fat, 17.5 grams sat fat, 2,595 milligrams sodium

Day 5

Breakfast

Granola-Berry Bowl

Top 5 ounce 0% plain Greek – style yogurt with ¼ cup low-fat granola and ½ Cup blueberries and strawberries. Sprinkle with 2 Tbsp each chopped almonds and ground flaxseed.

  • 12 ounce java with 2 ounces fat-free milk
  • 140 milligrams sodium, 380 cal, 23 g pro, 52 grams carb, 10 g fiber, 12 grams fat, 1 g fat

Lunch

Broiled Chicken Salad

Whisk together 1 teaspoon olive oil, ½ tsp balsamic vinegar, and 1 tsp chopped fresh basil for Basil Vinaigrette. Chuck with 2 cups assorted salad greens, 3 ounces sliced 5 baby carrots, grilled chicken, and 5 tomato wedges. Scatter with 1 ounce shredded Jack cheese.

  • Cup herbal tea or grapes 12 oz green
  • 800 milligrams sodium, 440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 grams fat, 6 grams fat
  • Whole wheat roll ½ cup grapes 12 oz green or herbal tea
  • 440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat fat, 800 mg sodium

Dinner

Asian Tuna

Asian Tuna Pieces on a Plate

Asian Tuna on a Plate

Another wonderful tuna dish in this menu for your weight loss! Broil 3 ounces tuna steak. Whisk together 1 Tbsp minced fresh ginger, 1 Tbsp sesame oil, 1 Tbsp rice vinegar, and ¼ Teaspoons reduced-sodium soy sauce. Top tuna with dressing.

  • ½ cup soba (buckwheat) noodles tossed with 1 cup cooked bok choy and scattered with 2 Tablespoons unsalted cashews
  • 12 ounce herbal tea
  • 160 milligrams sodium, 430 cal, 27 g pro, 24 g carb, 2 g fiber, 26 grams fat, 5 grams fat

Dessert

  • 6 graham cracker squares
  • 1 oz reduced-fat cream cheese
  • 1 Tbsp apple butter
  • 190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

Optional Bite

  • 2 low- stoned wheat crackers
  • 2 Tbsp low-fat ranch dressing
  • 400 milligrams sodium, 190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 grams fat, 1 g fat

Totals for day 5

  • Without Optional Bite: 1,440 cal, 84 grams pro, 148 grams carb, 21 grams fiber, 61 grams fat, 15 grams sat fat, 1,380 milligrams sodium
  • With Optional Bite: 1,630 cal, 87 grams pro, 178 grams carb, 24 grams fiber, 67 grams fat, 18 grams sat fat, 1,780 milligrams sodium

Day 6

Breakfast

  • Frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% basic Greek-style yogurt.
  • 12 ounce java with 2 ounces fat-free milk

Lunch

Grilled Veggie ‘n’ Feta Wrap

Saute 1 cup each sliced portobello mushroom and zucchini, 1 Tbsp diced onion, and 1 clove chopped garlic in a skillet coated with cooking spray over medium heat until tender. Put on large (13.5” diameter) whole grain tortilla, top with 4 fresh basil leaves and ½ oz crumbled feta, and roll up.

  • 12 oz green or herbal tea
  • 440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat fat, 800 mg sodium

Dinner

Pepper Steak

  • Coat 3 ounces beef tenderloin with ½ tsp cracked black pepper and broil until desired doneness.
  • 2 little boiled red potatoes 8 spears broiled asparagus drizzled with 1 Tbsp fresh lemon juice 12 ounces herbal tea
  • 420 cal, 27 g pro, 77 grams carb, 11 g fiber, 4 g fat, 2 g fat, 105 mg sodium

Dessert

  • 1 oatmeal cookie
  • 12 ounce water or herbal tea
  • 180 milligrams sodium, 200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 grams fat, 3 g fat

Optional Bite

  • 1 ounce low-fat mozzarella cheese
  • 1 Tablespoon balsamic vinegar
  • 2 teaspoons olive oil
  • 210 milligrams sodium, 190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 grams fat, 5 grams fat
  • Without Optional Bite: 1,260 cal, 69 grams pro, 194 grams carb, 29 grams fiber, 31 grams fat, 11 grams, sat fat 1,335 milligrams sodium

Totals for day 6

  • Without Optional Bite: 1,260 cal, 69 g pro, 194 g carb, 29 g fiber, 31 g fat, 11 g, sat fat 1,335 mg sodium
  • With Optional Bite: 1,450 cal, 76 grams pro, 203 grams carb, 31 grams fiber, 46 grams fat, 16 grams sat fat, 1,545 milligrams sodium

Day 7

Breakfast

Lox ‘n’ Bagel

Yummy Lox ‘n’ Bagel Salmon Sandwich

Lox ‘n’ Bagel Salmon Sandwich

Spread 1 ounce reduced-fat cream cheese on ½ Top with 2 pieces each tomato and cucumber, and 1 ounce smoked salmon. Whisk together 1 teaspoon olive oil, 1 teaspoon chopped fresh dill, and ½ Teaspoons red wine vinegar and drizzle over the top.

  • 12 ounce java with 2 ounces fat-free milk
  • 380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch

Hearty Bean Soup

Combine ½ Cup drained and rinsed low-sodium canned pinto or navy beans, 1 Tablespoon diced onion, 5 baby carrots that are diced, 1 cup low-sodium vegetable broth in saucepan and heat through.

  • 1 little whole grain roll
  • 1 medium nectarine
  • 12 ounces green or herbal tea
  • 370 cal, 16 g pro, 73 g carb, 21 g fiber, 2 g fat, 0 g sat fat, 570 mg Dinner

Vegetarian Lasagna

1 portion “light” home made or frozen lasagna, 2 cups romaine lettuce, ¼ cup sliced mushrooms, and ONE teaspoon basil vinaigrette. Try this simple light lasagna.)

  • 12 ounce herbal tea
  • 360 cal, 15 g pro, 47 g carb, 6 g fiber, 14 g fat, 5 g sat fat, 730 mg sodium

Dessert

  • ½ Cup vanilla ice milk topped with 7 walnut halves and 1 teaspoon chocolate syrup
  • 12 ounce water or herbal tea
  • 180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

Optional Bite

  • 6½ diameter whole wheat pita
  • 1 ounce deli-sliced low-fat turkey breast
  • 2 pieces tomato
  • 1 leaf lettuce
  • 1 tsp Dijon mustard
  • 220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for day 7

  • Without Optional Bite: 1,290 cal, 63 grams pro, 170 grams carb, 34 grams fiber, 43 grams fat, 13 grams sat fat, 1,705 milligrams sodium
  • With Optional Bite: 1,510 cal, 76 grams pro, 210 grams carb, 40 grams fiber, 45 grams fat, 13 grams sat fat, 2,465 milligrams sodium

Day 8

Breakfast

  • Cold Cereal
  • 1 cup fat-free milk
  • 12 ounce java with 2 ounces fat-free milk
  • 350 cal, 19 g pro, 81 grams carb, 19 grams fiber, 2 g fat, 0 g sat fat, 280 milligrams sodium

Lunch

Curried Turkey Wrap

Fill whole wheat wrap (8” diameter) with 3 ounces deli-sliced low-fat turkey breast; ¼ cup shredded carrot; 2 Tablespoons diced red bell pepper; ½ Cucumber, cut into in 2; and strips Tbsp 0 Greek – style yogurt mixed with 1 teaspoon curry powder.

  • 12 ounce water or herbal tea
  • 300 cal, 29 g pro, 36 g carb, 6 g fiber, 6 g fat, 1.5 g sat fat, 1,380 mg sodium

Dinner

Hot Shrimp ‘n’ Rice

Spicy Hot Shrimp ‘n’ Rice Plate

Spicy Hot Shrimp ‘n’ Rice

Brush 3 oz shrimp with 1 Tbsp olive oil and grill until cooked through. Toss together ½ Cup cooked brown rice mixed with 2 Tablespoons rinsed and low-sodium canned black beans and ¼ Teaspoon Cajun seasoning.

  • 1 cup steamed broccoli florets moistened with 1 Tablespoon fresh lemon juice
  • 12 ounce water or herbal tea
  • 340 cal, 18 g pro, 32 g carb, 5 g fiber, 16 g fat, 3 g sat fat 300 mg Dessert
  • 1 ounce dark chocolate (70% cacao)
  • 1 little orange
  • 240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 grams fat, 9 grams fat, 0 milligrams sodium

Optional Bite

  • 1 ounce string cheese
  • 1 little apple
  • 12 ounce water or herbal tea
  • 160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium

Totals for day 8

  • Without Optional Bite: 1,230 cal, 69 grams pro, 179 grams carb, 36 grams fiber, 38 grams fat, 13.5 grams sat fat, 2,200 milligrams sodium
  • With Optional Bite: 1,390 cal, 78 grams pro, 205 grams carb, 40 grams fiber, 42 grams fat, 15.5 g sat fat, 2,440 mg sodium

Day 9

Breakfast

Eggs with Toast

  • 2 hard boiled or soft-cooked eggs
  • 1 piece whole wheat toast
  • 6 ounce 0% basic Greek-style yogurt 12 ounce java with 2 ounces fat-free milk
  • 370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium

Lunch

Tuna Salad Bowl

Toss 3 oz drained canned tuna (chunk light in water) with 2 cups romaine lettuce, 1 sliced cooked beet (2”), 1 cup steamed fresh or frozen green beans, and 3 black olives. Drizzle with 1 Tablespoon olive oil with 1 teaspoon red wine vinegar.

  • 310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat fat, 240 mg sodium
  • 12 ounce water or herbal tea

Dinner

Chicken Kabob

Yummy Veggie Chicken Kabob

Yummy Chicken Kabob

Thread 5 cherry tomatoes; 1 small onion, quartered; 3 ounces boneless, skinless chicken breast, cut into 3 mushrooms; and balls onto a metal skewer. Coat with cooking spray and grill until vegetables are soft and chicken is cooked through. Serve over ½ cup cooked quinoa.

  • Toss 1 cup torn romaine lettuce with ¼ avocado, sliced. Drizzle with 1 teaspoon olive oil and ¼ Teaspoon balsamic vinegar.
  • 12 ounce water or herbal tea

Dessert

  • 1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts
  • 160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

Optional Bite

  • 6 ounce 0% basic Greek-style yogurt
  • ½ cup blueberries
  • 12 ounce water or herbal tea

Totals for Day 9

  • Without Optional Bite: 1,340 cal, 84 grams pro, 123 grams carb, 26 grams fiber, 61 grams fat, 11 grams sat fat, 1,065 milligrams sodium
  • With Optional Bite: 1,470 cal, 100 grams pro, 140 grams carb, 28 grams fiber, 61 grams fat, 11 grams sat fat, 1,130 milligrams

Day 10

Breakfast

  • 8 ounce 0% basic Greek-style yogurt
  • 1 medium banana
  • 8 walnut halves
  • 1 Tablespoon ground flaxseed
  • 12 ounce java with 2 ounces fat-free milk
  • 370 cal, 25 g pro, 40g carb, 6 g fiber, 14 grams fat, 1 g fat, 85 mg sodium

Lunch

Chicken Salad

Toss together 2 cups mixed salad greens, ½ cup chopped mushrooms, and ¼ cup diced celery. Top with 3 oz sliced broiled or grilled chicken breast. Drizzle with 1½ tsp Basil Vinaigrette.

  • 1 whole wheat roll 12 ounce herbal tea or water
  • 420 cal, 24 g pro, 27 g carb, 5 g fiber, 24 g fat, 4 g sat fat, 400 mg sodium

Dinner

Lemon Chicken

Saute 3 ounces chicken breast in 1 teaspoon olive oil in frying pan with 2 cups shredded cabbage and 2 Tablespoons fresh lemon juice. Add ¼ cup low-sodium, fat-free chicken broth. Serve over ½ cup cooked whole grain pasta.

  • 12 ounce water or herbal tea
  • 400 cal, 20 g pro, 42 g carb, 8 g fiber, 19 g fat, 4 g sat fat, 510 mg sodium

Dessert

  • ½ Cup vanilla ice milk topped with 10 unsalted almonds and 1 teaspoon chocolate syrup
  • 160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 grams fat, 1 g fat, 45 mg sodium

Optional Bite

  • ¼ cup (30 pieces) unsalted pistachios in the shell
  • 12 ounce water or herbal tea
  • 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 grams fat, 2 g fat, 0 milligrams sodium
  • Without Optional Bite: 1,350 cal, 74 grams pro, 126 grams carb, 21 grams fiber, 66 grams fat, 11 grams sat fat, 1,070 milligrams sodium
  • With Optional Bite: 1,520 cal, 80 grams pro, 135 grams carb, 24 grams fiber, 80 grams fat, 13 grams sat fat, 1,070 milligrams sodium.

The remaining part of the menu can be found here.

Updated: March 25, 2017 Author: Dmitrii
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