A Healthy Meal Plan!

Make a Meal Plan! What follows is mine. From each category, I’m allowed so many selections throughout the day. As I eat one portion, I cross off one portion allowance. If I ever cheat, I cross off a snack portion and keep going!

By all means, copy the meal plan for yourself. Delete food items that you will never eat and add food items that you will – that way you can have your own personalized meal plan (one that works for you). My meal plan assumes that I am 200 lbs., looking to lose about 30. If you weigh about 175, subtract one portion from four different categories (leave vegetables alone). If you weigh about 150, subtract one portion from each category. If you weigh more than 200 lbs., leave it alone. If you exercise during any given day, feel free to eat all the portions. If you aren’t going to exercise that day, try not to eat all of the portions.

One last thing: While the portion sizes may seem small, the number of portions is just right. Don’t clump all of your portions into two or three heavy meals – spread them out across the day. Always eat breakfast!

Thanks for reading,

-Tourq

PROTIENS: O O O O O O O O
3 oz chicken breast
3 oz ham/turkey slices
3 oz pork tenderloin
3 oz red meat
3 oz tuna or other fish
3 eggs or 6 egg whites
1 scoop protein powder with water

VEGETABLES: O O O O
Asparagus
Broccoli
Carrots
Cauliflower
Celery
Cucumber
Lettuce
Peas
Spinach
Squash
String beans
Tomatoes
Vegetable soup

DAIRY: O O O
1 cheese slice
1 cup cottage cheese
8 oz skim milk
8 oz yogurt

FRUITS: O O O
1 apple
1 banana
1 pear
1 peach
1 cup berries
1 cup grapes
1 cup watermelon

SNACKS: O O O
Protein bar
Protein shake
Nuts
String cheese
1 oz jerky
8 oz cottage cheese
8 oz yogurt

CARBOHYDRATES: O O
1 whole wheat bagel
2 slices whole wheat bread
2 English muffins (wheat)
1 whole wheat tortilla
1 cup brown rice
1 cup beans
1 cup lintels
1 cup of non-sugar cereal
1 cup oatmeal
1 cup pasta
1 potato/ sweet potato
10-12 crackers

FATS: O
Canola oil
Flaxseed oil
Olives
Olive oil