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This is a basic, sample meal plan.
This meal plan is approximately 1450-1950 calories, and can be adjusted based on your own needs. It is a sample plan to give you an idea of how to structure your day. You will notice I included some options for sweets. I am better at sticking to a meal plan when it incorporates all of the foods I love. If I view it as to restrictive I have a tough time sticking to it.
You know yourself best. If something is a trigger food for you try to avoid it. (For me it’s Wheat Thins and Hummus. If I sit down in front of the TV with new packages of those two items I can polish them off! PS Don’t eat in front of the TV-it is directly linked to increased calorie consumption). Learning to recognize portion sizes and how they relate to “serving sizes” listed on the packages of your food is one of the most important steps to creating a healthy diet.
Good luck! I can’t wait to see all of you hit your goals! You can find plenty of other healthy recipes HERE. Remember, this is a guideline, not a rule book.
PS A diet isn’t about being hungry! You should be eating enough to stay satisfied throughout the day, while focusing on making healthy choices.
-Wake up: 8-16 oz of water (plain or with Lemon) (pre-coffee and breakfast)
Optional: 15-20 Minutes of exercise prior to breakfast
-Half cup oatmeal (measured uncooked-cooks to about 1 cup)
-Half cup yogurt (check fat/sugar content. You can always self sweeten a plain yogurt)
-Hard Boiled Egg (or add 1 serving of nuts to oatmeal)
-optional 1/2 cup fruit
-Coffee or Tea
(about 300-400 calories)
Have some Water
Snack (about 3-4 hours after breakfast)
-Small Apple or handful of nuts or Nonfat Yogurt
Water (about 1 hour before lunch 8 oz)
-Leafy Green Salad with Mixed Vegetables
-Protein of choice: Grilled Chicken, Tuna, Salmon, Turkey, or Beans
-Healthy Fat (Avocado or Oil Based Dressing)
-Dressing should be Oil Based or Low Fat Version
-Optional: 1 Slice of Whole Grain Bread or 1 serving of Sweet Potato
***Another Great Meal Choice: Dinner Leftovers (Protein, Veggie, Whole Grain)
Snack: (choose one)
-Banana with 1 tablespoon PB or Almond Butter
-Protein Bar or Protein Shake (can be taken immediately pre or post workout)
-Dark Chocolate (70% cacao)(1 small serving)
-Hummus and Veggies
-Coffee or Tea
Optional: Workout or Walk (helps regulate blood sugar & can prevent over-eating at night).
-4 oz Protein (about the size of a deck of cards) (Salmon, Chicken)
-Cooked Vegetables of Choice 1-2 Cups (Half of your dinner plate)
-1/2 cup brown rice or whole grain pasta
Dessert (About 1 hour after Dinner can prevent over-eating)(choose 1)
-Apple Slices with Honey
-Dark Chocolate (1 small serving)
-Berries with a little bit (2 tablespoons) whipped cream
Water with all meals. Aim for 7-8 hours of sleep per night. Not getting enough sleep can raise cortisol levels, increase inflammation, and cause increased belly fat.