This meal plan is between 1400-1500 calories, with an appropriate amount of carbs, protein, and fat. For those of you who want to use this, keep a daily food journal. Write down everything that you eat. That way if you deviate from this list you will be able to see what you are eating and know the reason you don't see results, if that's the case.
Weigh yourself the morning before you start this plan. If you want me to help you out, email me with your weight and I can help you. That way I can motivate you, see your progress, and you will feel more apt to stay with the program. You should plan on losing about a pound a week.
The times can vary. If you are up before 7AM, eat breakfast at whatever time you wake up. Then eat the other meals at the time difference that is on the list.
If you don't like some of the things on this list, let me know (if you want help) and I can change it to things you do like. When I did this, my consultant (also my boss) added in doughnuts for breakfast for someone because he loved them (doughnuts) so much. I don't recommend that, but it's possible.
Get at least 7 hours of sleep if possible.
And don't forget to enter my Shutterfly giveaway! It ends tomorrow.
1 multi vitamin
1 essential fatty acid (fish oil)
64+ oz water
1 c Cheerios (plain but you can add Splenda) -- 110 cal
1/2 c milk -- 43 cal
1/2 apple -- 45 cal
1 egg -- 78 cal
1 egg white -- 16 cal
1/2 apple -- 45 cal
2 tbsp peanut butter -- 188 cal
Carnation Instant Breakfast No Sugar Added-- 70 cal
1 orange -- 62
1/2 whole wheat pita -- 85 cal
2 serving deli ham -- 100 cal
1 serving mustard - 3 cal
1/2 c spinach -- 4 cal
tomato (1 whole) -- 22 cal
10 Reduced Fat Wheat Thins -- 100 cal
1 string cheese -- 80 cal
4 oz boneless, skinless chicken breast -- 128 cal
3 oz sweet potato (cooked, with cinnamon and Splenda if desired) -- 77 cal
1 c frozen green beans -- 38 cal
egg white omelet -- 80 cal
(4 egg whites + spinach, tomato, green peppers)
1 clementine (35 cal) or 1 kiwi (50 cal)
115 - 130 Calories
1409 -1424 Daily Calories