Excess weight reduction sample menu?

Sympathy to the problem of : diet sample menu
and I are at least 18 years old, weight 145 £, 5 feet 4 inches, I would like to lose 10-15 pounds. probly about 12 pounds to about 4 or 5 months. I walked 20 minutes, 7 days a week, not 30-50 minutes of Pilates, five days a week. No one knows the meal plan a good bfast, lunch and dinner, snacks or 2 Thank you for your help

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MR

answer
working breakfast:
1 cup of cereal Special K
of fat-free milk 1 fruit
as a snack mid-morning:
cheese and a few fat series W / piece of fruit

lunch and 4 oz lean protein (chicken / fish / lean hamburger extra / Steak)

2 cup of fresh vegetables (power mix) 1 cup vegetables steamed
2 tablespoons of butter (low fat or fat) you can soak protein

as a snack in the afternoon

: low-fat cookies
and a few raw almonds

fruit

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4 ounces the same amount of lean protein, vegetables, lunch
fat and sugar-free / free pudding whip W / cold at the top of

, and drink a ton of water, and even if you skip the sugar-free soda once a week, give yourself a day … for free, so you do not eat much.

> in his comments, as well as your answers!

To lose weight quickly and easily tips
diet. Nutrition. Weight loss