MEAL PLAN

With eating being so important I thought I'd try to give you more info. Our goal is to get as much nutrients in each meal as we can so your choices are important.  Also you want to make sure you eat protein with every meal and snack.  It will help cut cravings.

Counting calories can be hard at first but once you figure out your go to meals it gets a lot easier.  It is well worth the effort in the beginning.  For most women you should keep your calories between 1200 and 1900. (Check here http://www.myfitnesspal.com/ for your exact amount.) You must eat three meals and 2 snacks everyday. Never skip a meal!!! Even if you are going to go over on calories just try to make good choices. If you are over on your calories one day, do not try to make it up the next day with having under 1200 calories. Also do not eat more calories thinking you will just add a workout to burn it off. Remember this is your life and your goal. You can make the choices you need to to get you where you want to be. No one can force you to succeed and no one but you can take the credit when you do!

Hear are some meal ideas. Like always, these are just ideas. Feel free to mix it up and above all COUNT THE CALORIES and write it down!!! Counting the calories is so you can learn to make good choices so stay on top of that for now.  If you find something you love let us know so I can add it to the list. Try to keep each meal to around 400 calories and the snacks to 100 calories. I tend to eat the same thing everyday because it is easy to know i am making good choices. Make sure you read the serving sizes on everything. YOU CAN DO IT!!!

Drinks
Drink around 1 gallon of water a day. Fill up the jug and have it gone by the time you go to bed. You can drink low fat or non fat milk. There are alot of drinks out there with no calories, some have sweeteners that are not so great if you have too much, so drink them sparingly. Try to avoid sugary juices. Even if it says 100% juice they have alot of calories and sugar. I have found a orange juice that has 50% less sugar and calories it is called Trop50 from Tropicana.
Breakfast ideas:
Oatmeal and almonds
Oatmeal with fruit
Omelet with any kind of veggies
Omelet with mushrooms and spinach
Eggs and fruit
Yogurt and fruit
Whole Wheat beagle and fruit

Lunch (With any sandwich you can use a lettuce leaf as the bread if you need to cut calories or eat it as a salad)
Tuna Sandwich or salad: w/relish, tomato and lettuce (no mayo)
Deli Meat sandwich or salad: (chicken, turkey) lettuce, tomato, mustard (no mayo)
Grilled Chicken salad
Taco salad: lettuce, tomato, cheese, seasoned hamburger meat, salsa (no chips)



Snacks (feel free to mix it up ex: cottage cheese and fruit)
Yogurt (low fat or fat free)
Fat free string cheese
Fruits and veggies
Almonds (about 10)
Cottage cheese (low fat)
Granola (i have a recipe I will share)


Dinner: use a smaller plate. ½ of the plate veggies/salad, ¼ protein source (lean meat), ¼ whole grain side if you need the calories. If you go back for seconds only get the salad or veggies.

Salmon
Tuna
Shrimp
Grilled Chicken
Lemon pepper chicken
Turkey

Green salads (no dressing!)
Eat a green salad with every dinner if you can. Mix it up. My new found favorite is Spinach, romaine lettuce, cucumbers, tomatoes, purple cabbage, grated carrot and strawberries.

Steamed veggies( no butter)

Soups can be a good filler but they should be clear (veggie, chicken). Stay away from the “cream of” and cheese soups. As always check calories

Cooking
The grill is probably the healthiest way to cook. There is no fats to cook the meat or veggies in. If you are using a frying pan you can use olive, canola, corn or sunflower oil or Spray Pam and lightly coat the pan. never use lard, shorting, or grease.

If you cant live without butter or salad dressing there are a few lite options in the spray bottles. use it sparingly and count the calories. Also real butter is your best option.  By the way alot of the stuff that sayes "diet food" or "light" is really not good for you so don't be fooled.

Notice there is no dessert. For now try to cut sugary and fatty deserts out. Try fruit like pineapple, a peach, grapes or yogurt. it might take a few weeks for your body to stop craving the sugar but in a few weeks you will forget you ever ate them.... OK, maybe not forget but you will see results, feel great and it will be easier to eat healthy. I promise a little sacrifice now WILL be worth it!


Serving size info
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp

There is also a meal plan on this link starting on page 15. Again count the calorie.
http://www.building-muscle101.com/support-files/getting-rid-of-fat-free.pdf

more healthy eating info:
http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-Losing-Weight_UCM_307260_Article.jsp



http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-Healthy-Eating_UCM_307257_Article.jsp