Healthy Meal Plan

I get tons of emails asking my advice on what to eat, how many calories you need, and  what percentage of healthy fat, protein and carbs to eat each day.  Nutrition accounts for 70-80% of results.  It’s important that you eat the right foods tailored to meet your specific fitness goals.

Here’s a sample meal plan for a 125 – 135 pound woman, so you’d need to adjust it according to your weight.  You can substitute wherever you like, but it gives you a good foundation to start with and an idea of what nutritional break down each meal should have.

 

Weight Loss Meal Plan

 

 

Protein (g) Carbs (g) Fats (g) Calories
7:30 a.m.: Breakfast
1 cup blueberries 0.5 10 0 41
4 egg whites 14 1 0 68
1/3 cup oatmeal 3 17 2 92
Totals: 17.5 28 2 201
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10:30 a.m. : Snack

1 tbsp peanut butter 4 3.5 8 95
1 multigrain rice cake 1.5 14 0.5 70
1 scoop whey protein powder *mix according to instructions 18 1.5 1 87
Totals: 23.5 19 9.5 252
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1:30 pm: Lunch

3 tbsp balsamic vinegar 0 0 0 0
½ cup brown rice 2 23 0 110
4 oz chicken breast 35 0 4 187
¼ cup marinara sauce 2 5 3 55
Small green salad 1 9.5 0 49
Totals: 40 37.5 7 401
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4:30 pm: Afternoon shake

1 tbsp peanut butter 4 3.5 8 95
1 scoop whey protein 18 1.5 1 87
1 cup plain low fat yogurt 6 8.5 2 77
Totals: 28 13.5 11 259
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7:30 pm: Dinner

1 tbsp balsamic vinegar 0 0 0 0
1 cup broccoli 4 7.5 0.5 40.5
Medium green salad 2 14 0.5 73.5
7” corn tortilla 1 9 1 45
4 oz turkey breast 34 0 1 153
Totals: 41 30.5 3 312
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10:30 pm: Evening shake (this keeps your metabolism burning so you don’t lose muscle while you sleep

1 tbps flaxseeds 2 3 4 55
½ cup strawberries 0.5 4.5 0 30
1 scoop whey protein 18 1.5 1 87
Totals: 20.5 9 5 172
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Total Daily Intake

170.5 137.5 37.5 1,597
% of total calories 44 35 21

 

Healthy Food List

 

Protein

  • Fish
  • Eggs & egg whites
  • Chicken breasts
  • Turkey breast
  • Cottage cheese
  • Milk proteins, whey powder
  • Lean red meats
  • Peanut butter (all natural)

 

Carbohydrates

  • Fresh vegetables
  • Beans
  • Fruit
  • Oatmeal
  • Mixed grain or whole grain bread
  • Whole grain rice
  • Whole grain pasta

 

Fats

  • Flaxseed oil
  • Fish oil
  • Olive oil
  • Canola oil
  • Raw nuts
  • Peanut butter (all natural)

 

Fat Burning Foods

  • Salmon – active ingredient: omega-3 fatty acids
  • Eggs – active ingredient: protein, healthy fats
  • Ginger – active ingredient: gingerol
  • Avocado – active ingredient: monounsaturated fats, mannoheptulose
  • Grapefruit – active ingredient: naringin
  • Tofu – active ingredient: genistein
  • Pomegranate – active ingredient: massive antioxidant load, conjugated linoleic acid (CLA)
  • Dairy – active ingredient: calcium, protein
  • Chili peppers – active ingredient: capsaicin
  • Green tea – active ingredient: epigallocatechin gallate (ECCG), caffeine
  • Spinach – active ingredient: glutathione, alpha lipoic, acid, fiber