It's Not about competition, it's about challenge

i guess this notes says it all, previously many of my friends been asking me about my diet plan, I like sharing them , I’m writing this note so in future instead of me listing it down, ill just share this note instead ;) But most of the time I’ll take away meat, i prefer vegetarian food compare to meat. and nowadays I'm not accurate i have my cheat days as well, but this was the diet I've been using for a very long time, whenever i feel like i gain a pound i’ll get back to this diet

The Meal Plan

This is the 7-day meal plan on the military diet. USE this diet for 12 MONTHS STRICTLY , with no additional cheat days, take it like you’re not skipping college. YOU WILL SEE YOUR DESIRED RESULT, NO CHEAT DAYS ALLOWED

Day 1 Monday  This is the meal plan for day 1. It amounts to around 1,400 calories.
 
Breakfast: A slice of toast with 2 tablespoons of peanut butter.Half an Orange.A cup of coffee or tea (optional).
 
Lunch: A slice of toast.Half a cup of tuna.A cup of coffee or tea (optional).
 
Dinner:A 3-oz (85 grams) serving of grilled skinless chicken meat with a cup of green beans.A small apple.Half a banana.One cup vanilla ice cream.

Day 2 Tuesday : These are the meals for day 2, amounting to around 1,200 calories.
 
Breakfast: A slice of toast.One hard-boiled egg.Half a banana.A cup of coffee or tea (optional).
 
Lunch: One hard-boiled egg.A cup of yogurt.5 cream crackers.A cup of coffee or tea (optional).
 
Dinner: Two hot dogs, with no bun.Half a cup of carrots and half a cup of broccoli.Half a banana.Half a cup of vanilla ice cream.

Day 3 Wednesday :Here is the plan for day 3, which amounts to around 1,100 calories.
 
Breakfast: A 1-ounce slice of cheddar cheese.5 cream crackers.A small apple.A cup of coffee or tea (optional).
 
Lunch: A slice of toast.One egg, cooked however you like.A cup of coffee or tea (optional).
 
Dinner:A cup of tuna.Half a banana.1 cup of vanilla ice cream.Feel free to drink as much coffee or tea as you want, as long as you don't add any calories from sugar or cream. Drink plenty of water too.

Day 4 Thursday : This is the meal plan for day 4. It amounts to around 1,400 calories.
 
Breakfast: A slice of toast with 2 tablespoons of peanut butter.Half an Orange.A cup of coffee or tea (optional).
 
Lunch:A slice of toast.Half a cup of tuna.A cup of coffee or tea (optional).
 
Dinner:A 3-oz (85 grams) serving of skinless grilled chicken meat with a cup of green beans.A small apple.Half a banana.One cup vanilla ice cream.

Day 5 Friday : These are the meals for day 5, amounting to around 1,200 calories.
 
Breakfast: A slice of toast.One hard-boiled egg.Half a banana.A cup of coffee or tea (optional).
 
Lunch:One hard-boiled egg.A cup of yogurt.5 cream crackers.A cup of coffee or tea (optional).
 
Dinner: Two hot dogs, with no bun.Half a cup of carrots and half a cup of broccoli.Half a banana.Half a cup of vanilla ice cream.

Day 6 Saturday : Here is the plan for day 6, which amounts to around 1,100 calories.
 
Breakfast:A 1-ounce slice of cheddar cheese.5 cream crackers.A small apple.A cup of coffee or tea (optional).
 
Lunch:A slice of toast.One egg, cooked however you like.A cup of coffee or tea (optional).
 
Dinner: A cup of tuna.Half a banana.1 cup of vanilla ice cream. Feel free to drink as much coffee or tea as you want, as long as you don't add any calories from sugar or cream. Drink plenty of water too.

Day 7 Sunday : Cheat day eat anything you want and like. From 12 to 6pm only. after that or before that you cannot take.

Food shopping list

Food list / substitute FOOD
1) loaf of bread
2) jar peanut butter / Almond butter / nutmeg butter  
3) oranges / grapefruite / strawberries / watermelon / berries
4) green tea
5) coffee
6) chicken breast / Taufoo the white one 
7) green beans 
8) red apple / green apple
9) banana
10) vanilla ice cream  / sherbet  
11) eggs / taufoo
12) weigh cream crackers ( the low calorie one) 
13) hot dogs / Vegi hot dogs
14) carrots 
15) broccoli / coauliflower
16) cheddar cheese / olive oil spread ( Vegan butter)
17) tuna / Avocado / mushroom / potato
18) yogurt/ cottage cheese/ strawberry jelly / agar
 

For every food that I Take, there is a reason WHY 

 
loaf of bread : Eating whole grains, on the other hand, is a sound weight loss strategy. In one study, people on a lower-calorie diet that included whole grains, such as whole wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice. GOOD CARBS

jar peanut butter / Almond butter / nutmeg butter : Researchers found that a diet that includes foods with high levels of monounsaturated fats like peanut butter can help people lose weight and prevent heart disease. ... But the fat in this diet was the good kind: "heart-healthy" monounsaturated fats, found in foods such as olives, nuts, avocados and peanut butter. WEIGHT LOSS

oranges / grapefruite / strawberries / watermelon / berries / Cherry Tomatoes : Also, eating tomato sauce and tomato juice can help clear up acne. Another fruit apart from the strawberry that is extremely high in antioxidants are oranges. These help brighten the skin. Orange, a citrus fruit, contains vitamin C, that helps prevent conditions like skin inflammation. And Food GOOD SKIN.
 

 
green tea :Because each cup contains almost no calories, green tea can boost your metabolism and improve your body's efficiency for burning energy. ... For this reason, some estimates show that drinking green tearegularly can reduce body fat by up to 19 percent. Even green tea's caffeine level contributes to weight loss. METABOLISM BOOSTER 

coffee :Myth No. 4: Coffee Can Help You Lose Weight. The theory: The caffeine in coffee acts as an appetite suppressant and a metabolism booster. The reality: While coffee may temporarily squelch your appetite, drinking a couple of cups a day won't have enough of an effect to help you lose weight. AVOID CONSTIPATION 

chicken breast / Taufoo the white one : When it comes to fat loss and a better looking body, proteinis the king of nutrients. You don't need to restrict anything to benefit from a higher protein intake. ... Protein can reduce hunger and boost metabolism, but you won't lose weight if you don't eat fewer calories than you burn. PROTEIN BOOSTER
 

green beans/ green pease :Studies in humans, cats and dogs have all substantiated positive weight loss results when adding fiber to calorie restricted programs. Canned green beans provide extra fiber, are generally a hit with dogs, and only contain about 50 calories per can. FIBER BOOSTER 

red apple / green apple :Eating apple regularly can help in fighting many diseases and it can also help in reducing the fat from your belly. Apple helps your stomach to feel full because it contains potassium and many vitamins. So, eat an apple in breakfast to get the desired tummy size.  IMMUNITY BOOSTER 
 

Banana : Bananas Are Filling, But Not as Much as Some Other Fruits. Filling up on high-fiber, low-calorie snacks can help with weight loss and weight maintenance. These foods help prevent feelings of hunger and subsequent overeating, without adding lots of unnecessary calories to your diet. HIGH FIBER

vanilla ice cream / chocolate mouse / soya milk 1 small glass :According to the newest diet featured in Prevention magazine, you can lose weight and eat ice cream once a day, too. The trick is moderation, and eating healthy meals the rest of the day. While on the diet, women may have 1 cup of ice cream, and men may have 1? cups per day. cream once a day, too. The trick is moderation, and eating healthy meals the rest of the day. While on the diet, women may have 1 cup of ice cream, and men may have 1? cups per day. AVOID FEELING THAT YOU ARE IN DIET

eggs / taufoo :
 
They can make you feel more full and help you eat fewer calories throughout the day. Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet. Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.
 
Tofu is also a great source of calcium and iron (especially important for women). ... Aside from the nutritional benefits, tofu can be a major boost to your weight-lossplan. A half-cup of tofu contains only 94 calories—the same amount of ground beef contains 331 calories; cheese, 320 calories.
 
PROTEIN BOOSTER
 

weigh cream crackers ( the low calorie one) : The aforementioned GG crackers are marketed as an "appetite-control" food, and you're encouraged to eat them in lieu of bread or other carbs, because they contain fewer calories. ... And if Instagram is to be believed, many people do eat these crackers for several meals a day in order to lose weight. HEALTHY CARBS 

hot dogs / Vegi hot dogs : The average hot dog (without the bun) is about 150 calories. If you’re watching your calories or portions like I was at the time, then this isn’t very conducive to your new dietary habits, especially if you have the voracious appetite that I do. PORTIONED FOOD 

carrots :“People don't gain weight on carrots and blueberries; it would be almost impossible to eat enough of them,” Somers says. “We fill up on the volume of food.” But fear not, you are not destined to a steady diet of carrot sticks and bird food. In fact, a wide assortment of the right “thin” foods can help youlose weight. VITAMIN BOOSTER 

broccoli / corliflower :Not only low in calories, broccoli or coliflower is also packed with essential nutrients and fibre, which gives you a feeling of fullness. Micronutrients present in it support weight loss by breaking down fats. ... Low energy density foods are an important part of a weight lossprogramme and broccoli is one of them. FIBRE BOOSTER 

cheddar cheese / olive oil spread ( Vegan butter): Researchers from the Curtin University of Technology in Perth asked 40 volunteers to start a calorie-reduced diet and a selection to eat more cheese, yoghurt and low fat milk. They found that those who consumed between three to five servings of dairy product a day lost the most weight. HEALTHY FAT 

tuna / Avocado :
 
Tuna is popular among bodybuilders and fitness models who are on a cut because it's a great way to keep protein high, with total calories and fat low. If you're trying to emphasize protein intake, then make sure to choose tuna canned in water, not oil. Some beans and legumes can be beneficial for weight loss.
 
Avocados contain healthy fats which help promote weight loss along with other amazing health benefits. 
 
PROTEIN / HEALTHY FAT 
 

yogurt/ cottage cheese/ strawberry agar :
 
It provides all the benefits of dairy without the added fat or calories, and actually contains more calcium and protein per serving than other dairy product because of the way it is made. Yogurtspecifically has been studied as a calcium-rich food that helps burn fat and promotes weight loss.
 
The main benefit of the cottage cheese diet is fastweight loss. Any diet that greatly restricts calories usually results in weight loss. But you may losemostly water weight and not fat. ... The cottage cheese diet is convenient.
 
Gelatin Helps Weight Loss. Aside from being a tasty low-calorie snack, Jello is good for weight loss in other ways. The main way is that it helps weight loss is by regulating blood sugar. ... Jelly is a food and all food is intended to provide nutrients and calories.
 
HEALTHY FAT TREATS