Meal Plans

What meal plan is best for you?

As always I want to remind you that I am not a Dr., nutritionist, dietician or even trainer. I am just like you continuously looking for ways and resources to help me along the way.

We know that in order to lose weight we have to burn more calories then we intake aka EAT. In order to ensure this MEAL PLANS are key. I like to even set alarms throughout the day to make sure I eat my meals and snacks at the appropriate time. Remember we want to eat within a half an hour of waking up and every 3 to 4 hours after. What would a day on a meal plan look like?

6:30am           Wake-up                                                                                Calories

7:00am           Breakfast- 305 calories        Egg scramble 5 egg whites=             85

                                                                    1 cup cooked spinach, mushrooms, garlic

                                                                    onions=                                              30

                                                                    Gluten free English muffin=               190

10:00              Snack- 150                           Light yogurt=                                     80

                                                                    10 almonds=                                     70

1:30                Lunch- 290                           Taco salad 3oz ground turkey=       140

                                                                    Lettuce, cucumbers, jicama, corn

                                                                    2 oz black beans=                             100

                                                                    4 oz salsa=                                         50

6:00                Dinner- 325                          4 oz chicken breast=                         140

                                                                    2 c roasted broccoli/cauliflower=      80      

                                                                    3 oz quinoa=                                     105

9:00                Snack-130                           1 slice angel food cake=                    73

                                                                    1 c strawberries=                               53

Total daily calories= 1,196

Another example comes from MyWeightLossAdvisor.com

Breakfast:

• One hard boiled egg--cal 85/ pro7/ carb 0/ fat 6
• One half grapefruit--cal 52/ pro1/ carb 13/ fat 0
• One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1

Snack:

• Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat 1
• Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1
• One small apple--cal 55/ pro 0/ carb 15/ fat 0

Lunch:

• Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5
• Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
• Reduced fat Italian dressing--cal 22/ pro 0/ carb 2/ fat 2

Snack:

• Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb 0/ fat 0.5
• One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Dinner:

• Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12
• Asparagus--cal 27/ pro 3/ carb 5/ fat 0
• One boiled medium potato (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3

To get the full week go to

Myweightlossadvisor.com

For other examples of meals you can go to any of the following. Of course not all of them engage in the 3 meals, 2 snacks philosophy so make necessary adjustments. I show you more to give you some ideas for different meals ad snacks within what ever budget you have chosen to intake.

If you have a slip don’t wait till tomorrow to start again! A LOT of damage can be done between now and tomorrow so re-chose in the moment you realize you slipped, and give yourself a break!

Recipes.Myway.com

Sparkpeople.com

Nutrition411.com

Mydrs.com

Caloriescount.com