In my opinion, the most important key to success, no matter what you are doing, is having a very detailed plan. You know the saying, "If you fail to plan, you plan to fail". So have a plan for weight loss. We'll start with a Meal Plan. Spending one day a week setting up meal plans for the rest of the week is one very smart way to succeed. You have the numbers all planned, the food all ready, you just have to follow it and start losing. If you don't have a plan, you leave yourself open to emotional or unplanned snacking. Have you ever been hungry but unsure of what you should eat so you just grab whatever is near even if it's the worst choice? Don't let this happen to you!
I have two meal plans. A 1400-calorie/day plan for my non-workout days and a 1600-calorie/day plan for my workout days. I'll share two of them with you to give you an idea of what a typical day looks like.
1400 calories:
Breakfast: high fiber cereal with skim milk, half of a protein shake
Morning snack: protein shake (1 scoop of powder w/ 8oz skim), 1/2 grapefruit
Lunch: Tuna salad wrap - 1/2 can of tuna with canola oil mayo, diced apple, light wrap (Flat Out Lite), baby spinich leaves
Afternoon snack: Small apple, 1T peanut butter, skim milk
Dinner: Chicken breast, small sweet potato, lots of broccoli
Totals:
Calories: 1372.5 / Fat: 26.2 / Carbs: 164.3 / Protein: 129.9 /Fiber: 33.7
1600 calories:
Breakfast: high fiber cereal with skim milk, half of a protein shake
Morning Snack: Small apple, 1T peanut butter, skim milk
Lunch: Chicken salad wrap- Can of chicken, canola oil mayo, diced apple, light wrap (Flat Out Lite), baby spinich leaves
Afternoon snack: Myoplex Lite meal replacement shake (powder) with added frozen strawberries
Dinner: Chicken breast, small sweet potato, lots of broccoli
Pre-bed snack: protein shake (1 scoop plus 8oz skim)
Totals:
Calories: 1549.5 / Fat: 30.5 / Carbs: 171.9 / Protein: 160.2 /Fiber: 34.9
Note that both meal plans are slightly below the caloric goal. It leaves me a bit of wiggle room to add extras as needed. If you have questions about this meal plan or about what you are currently eating please let me know. I'm happy to help you tweak your numbers!
2 Comments
I have two meal plans. A 1400-calorie/day plan for my non-workout days and a 1600-calorie/day plan for my workout days. I'll share two of them with you to give you an idea of what a typical day looks like.
1400 calories:
Breakfast: high fiber cereal with skim milk, half of a protein shake
Morning snack: protein shake (1 scoop of powder w/ 8oz skim), 1/2 grapefruit
Lunch: Tuna salad wrap - 1/2 can of tuna with canola oil mayo, diced apple, light wrap (Flat Out Lite), baby spinich leaves
Afternoon snack: Small apple, 1T peanut butter, skim milk
Dinner: Chicken breast, small sweet potato, lots of broccoli
Totals:
Calories: 1372.5 / Fat: 26.2 / Carbs: 164.3 / Protein: 129.9 /Fiber: 33.7
1600 calories:
Breakfast: high fiber cereal with skim milk, half of a protein shake
Morning Snack: Small apple, 1T peanut butter, skim milk
Lunch: Chicken salad wrap- Can of chicken, canola oil mayo, diced apple, light wrap (Flat Out Lite), baby spinich leaves
Afternoon snack: Myoplex Lite meal replacement shake (powder) with added frozen strawberries
Dinner: Chicken breast, small sweet potato, lots of broccoli
Pre-bed snack: protein shake (1 scoop plus 8oz skim)
Totals:
Calories: 1549.5 / Fat: 30.5 / Carbs: 171.9 / Protein: 160.2 /Fiber: 34.9
Note that both meal plans are slightly below the caloric goal. It leaves me a bit of wiggle room to add extras as needed. If you have questions about this meal plan or about what you are currently eating please let me know. I'm happy to help you tweak your numbers!