The Ultimate Healthy Weight Loss Meal Plan. What do I eat to lose weight? Is there a question we get more often here at Coach Calorie? Probably not. For your convenience, we have created a 4 week weight loss meal plan full of healthy, whole foods that will help you feel energized, lose fat, and be the healthiest you can be. How to Use This Plan. The meal plan gives suggestions for 3 meals and 3 snacks per day. Eat all three main meals, and add the snacks as needed for hunger. For simplicity’s sake, I have suggested one night of leftovers, one night of eating out (or more leftovers), and that Sunday night you prepare enough of your dinner to also eat for lunch the entire week (at least M- F). I’ve also simplified shopping and prepping by repeating breakfast and lunch every day for each week. You do not have to follow the plan exactly: simply mix and match the below suggestions as needed. If your goal is fat loss, make sure you are moving for at least 3. If after several weeks of this plan nothing is changing, consider eliminating 1 snack per day. You can also choose to eat your whole grains only within 2 hours of exercise or before 3pm. A note about whole grains – these can be tricky to pick out, because everything from cereal to breads to muffins to chips are deceptively labeled as whole grain, whole wheat, etc. Look for very few ingredients on the label, all recognizable as something you might have in your own kitchen. Real whole grain products will be dense and textured. Here is more to help in the planning and execution of this meal plan: Suggested Meals. Anything below can be substituted in place of the meals in the plan. Add a veggie and/or fruit for a complete meal. Suggestions : oatmeal with berries, natural peanut butter, and cinnamon, made with skim milk – FAST2 egg omelet with ground turkey breast, with sauteed bell peppers or broccoli, and spinachwhole grain english muffin with tomato, smoked salmon and 1 egg, side of celery and/or apple sliceswhole grain toast with almond butter, nonfat plain greek yogurt mixed with berries – FASTbreakfast smoothie with spinach, plain nonfat greek yogurt, 1 cup of frozen fruit, flaxseed – FAST (Best choice for pre- workout)breakfast taco with scrambled eggs, black beans, turkey sausage, spinach and tomatoes in a corn or whole wheat tortilla (make a big batch, freeze, and reheat–FAST)nonfat plain greek yogurt with mixed berries, almonds, and pure vanilla extract – FAST1 egg scrambled with kale, sweet potato hash browns (grate hash browns, mix with egg white, salt, and pepper, form a patty and cook in cast iron skillet)2 hard boiled eggs, sliced bell peppers, 1/2 grapefruit (make a big batch of hard boiled eggs, peel and divide into sandwich bags and sprinkle salt/pepper for grab and eat- FAST)frittatas made in muffin pan (pour egg, chopped spinach or kale, tomatoes, and goat cheese into non- stick muffin pan, bake 2. Morning, Afternoon, and Bedtime Snack (optional)This is optional. Have all three or none, but listen to your hunger cues and eat if you’re hungry. T natural peanut butterbell peppers, celery, or carrots with 2. T hummusfrozen grapes or blueberriesfruit salad (strawberries, blackberries, raspberries, blueberries for example)a couple of squares of dark chocolate and strawberriesfruit dipped in fruit dip (nonfat plain greek yogurt, 1tsp raw honey, 1. T peanut butter, vanilla and cinnamon)roasted or raw cauliflower dipped in greek yogurt “ranch” (nonfat plain greek yogurt, salt, pepper, parsley, celery seed, garlic and onion powder to taste)handful of pistachiosbrown rice cake with mashed avocadogrilled zucchini chipsbanana and 2. T nut buttermore healthy snack ideas here. Lunch. Choose at least 1 large serving of vegetables and a form of protein, add in healthy fats, whole grains and/or fruit for a complete mealsalad with grilled chicken, leafy greens like spinach or field greens, bell peppers, pomegranate seeds, feta cheese, pumpkin seeds, and a drizzle of olive oil and red wine vinegarblack beans, quinoa, onions, red and green bell peppers, hummus wrapped in a collard green leaftuna or salmon salad made with lime juice and mashed avocado instead of mayo, side of steamed veggiesgrilled chicken breast with roasted vegetables (make a huge batch, section into daily lunches and refrigerate, grab and go)whole wheat pita pocket with grilled turkey, baby spinach, avocado, and tomatoeschicken, spinach, mango and goat cheese quesadilla on whole wheat tortillaspinach salad with strawberries, pecans, feta, and grilled chicken with a drizzle of homemade honey mustard (olive oil, dijon mustard, and a bit of raw honey)leftover spaghetti squash with lean grass- fed meatballs, tomatoes and broccolisalad with arugula, cucumbers, pomegranate seeds, raisins, pine nuts, and seared tunaquinoa with shredded chicken, red onions, bell peppers, cucumber and apple cider vinegarturkey burger in a lettuce wrap with goat cheese, baked sweet potato. TIP– If you eat out at lunch regularly for work, go for the greenest salad, watch the cheese portion, balsamic vinaigrette or oil and vinegar on the side; or grilled meat and steamed veggies. Dinner. At dinner, aim for centering your meal around a serving of healthy protein and a heaping serving of veggies. Feel free to have any of the breakfast or lunch ideas for dinner, too. For extra efficiency, make large portions and use for lunches or freeze for upcoming dinners. Here are a few dinner suggestions: spaghetti squash, tomato sauce, grass- fed meatballs with chopped up veggies mixed in (kale, spinach, broccoli work great)turkey chilichicken tacos in corn tortillas or lettuce wraps with shredded chicken, pico de gallo, avocado and a side saladspinach, chicken, avocado, and goat cheese salad with red onion, bell peppers, walnuts, and cherry tomatoesgrilled chicken tenderloin, baked sweet potato fries, roasted cauliflower, homemade honey mustard dip (greek yogurt, drop of raw honey, dijon mustard)baked butternut squash stuffed with quinoa and black beanscrock pot shredded bbq chicken on a whole wheat bun, with roasted brussels sproutsbaked salmon and tomatoes drizzled with olive oil, with mashed cauliflower and spinach saladbaked acorn squash stuffed with onion, grass- fed lean ground beef, riced cauliflower, diced tomatoesroasted garlic shrimp and veggiesbeef and broccoli made with flank steak, spaghetti squash, broccoli and peanutsgrilled pork tenderloin with mixed greens salad and roasted cauliflower, garlic, onion and tomatoesstuffed zucchini (stuff with lean meat and veggies, sprinkle with cheese)eggplant lasagna with spinach, lean grass- fed beef, tomato sauce, skim cottage cheese, sliced eggplantcrock pot chicken fajitas (add chicken breast, peppers, onion, broth, lime chile powder to crock pot, serve on corn tortillas)seared scallops on a bed of spinachchicken stuffed poblano peppers with pico de gallo and avocadotons more approved healthy recipes here. So there you have it. Choose from the above options, move for at least 3. Stick to these foods 8. Download Coach Calorie 4 Week Meal Plan. Expert Reviewed. Four Methods: Exercising to Lose Weight Making an Eating Plan Doing Weight Loss Treatments Other Proven Diets Community Q&A. Weight loss Weight loss success story: How a pudgy guy aced the Gold's Gym Challenge It took a great trainer to help Mike Rogers drop 26 pounds—and ace the Gold’s. 38 Fast Weight Loss Tips & Tricks including those with & without exercise, diet tips and best foods to eat to help you lose weight faster. This weight loss workout plan is 12 weeks long, but depending on how much weight you want to lose, you may want a shorter plan. Just continue for as long. The Best Weight Loss Plan Ever. The Six Week Body Makeover by Michael Thurmond is the best weight loss plan that I have ever experienced. I am so grateful that I found this program and purchased it in January, 2. I have been very successful with it, initially losing 4. I started at 1. 71. The 6. WBMO is for your body (it is 1. You must clean out your mind first and Heal the Root of your lifelong food and weight struggles if you ever wish to achieve struggle- free, permanent weight loss, so that you can consistently take action without any struggle or self- sabotage. Most cannot Heal the Root without the help of a professional weight loss coach because you can’t see beyond your blindspots, and you have no idea what you don’t know that you don’t know. If I had wanted to, I could have made my entire website about this program. I chose not to go that route because even though it’s the best physical weight loss program (IMHO), there are still so many other factors (i. I have been, and will continue to write about here at Fearless Fat Loss. Since there are so many positives that I could give you about the Six Week Body Makeover (6. WBMO), this post is an overview of the program. You might have read some of my other articles about getting off processed food and committing to lifestyle changes in order to not only lose weight, but also to feel great. It’s not like I was born with this knowledge though, in fact, my daily diet used to consist of 9. I had to learn how to make changes in my lifestyle, how to prepare and eat whole, healthy foods, and how to exercise productively. The 6. WBMO gave me the tools that I needed to make real changes in my life. I learned how to cook “real”, whole foods, use spices, and enjoy my sweets in the form of fruits. I learned that I could eat more, exercise less, and end up losing more weight (and the right kind of weight–fat rather than muscle) without starving myself. I learned that I needed to make true lifestyle changes, and that the Six Week Body Makeover is not a short- term diet. I learned the hard way that if you treat it as a diet, using it only to get the weight off and then returning to old eating habits, then the weight will come right back (the only reason you would return to old habits is because you never got a weight loss mindset to begin with). After you reach your goal weight and you keep your new eating habits that you learned throughout the losing phase, you can add back in a few processed foods here and there, but you must monitor yourself very closely. If you have food addictions, and/or are prone to binging whenever you eat your trigger foods, then the best thing you can do for yourself is to continue to keep those foods out of your daily diet. We've broken this weight loss diet down so it's as simple as possible for you to follow. You should be losing about 2 pounds per week if you do what we say. This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of each movement, but there are two (tough!) changes. This massively successful beginners running plan will take you from zero to running 20 minutes continuously! By the end you'll love running, lose weight and get. Le-Vel is a thriving health and wellness company that offers a product-rich range of different nutritional supplements, dietary shakes, daily multivitamins. If I had not purchased this program, I don’t think it would have been that easy for me to complete my experiment and completely eliminate all refined sugars, foods high in natural sugar, and sugar alcohols because with the knowledge I had from the 6. WBMO, I knew how to eat whole foods, how much to eat, how to combine foods, and when to eat (you eat several, smaller meals throughout the day). Therefore, I had a healthy eating plan that I could follow that kept my body in balance. The program is simple, and at the same time contains a good deal of information so that you can truly make this your lifestyle. Actually, I cannot give you every detail of the eating plan, for a couple of reasons: 1.) it’s copyrighted information by Michael Thurmond, and I would get myself in trouble for giving away for free what everyone else purchases, and 2.) more importantly, you really need to have all of the information in your possession in order to successfully work the program. Once you receive your “kit”, just follow the instructions and do the plan as it’s written and you’ll be amazed at how the weight just drops off. Your kit contains everything that you need to not only get started and drop the weight, but also your body sculpting bands (resistance training), a recipe book (I’ve found a few favorite recipes in it), your “black book” that is chock full of information, and a video tape (or DVD) that will get you started. All you have to do is pop that in and it will walk you through everything. Your kit will also teach you how to “blueprint” your body to customize the program to your specific body type since the program differs depending on which of the four types you fit, A, B, C, or D (I’m an A). The entire program is really quite something; I’m getting excited all over again just by writing about it, even though I bought mine so long ago. Here are just a few of the reasons that I love the Six Week Body Makeover: You only eat foods that you like. If you force yourself to eat foods you don’t like, then it’s just like being on a diet, and the 6. WBMO is not a diet. I learned how to cook great tasting meals with whole foods using spices and herbs. The extent of my cookingpreviously was boiling pasta and putting a frozen meal in the microwave. Learning how to cook is freeing and I now love the creative process. I learned that I don’t have to kill myself with exercise to get results. The 6. WBMO gives you the options of specific exercises that you can do to get specific results with your body. You learn how to sculpt your body the way that you want it to look. It is awesome to eat so often during the day and at the same time, I am almost always hungry when I eat. This isn’t so much a factor now, but when I first started this plan in 2. I had of wanting to eat often whether I was hungry or not. In this case, I was now hungry when I ate, and I was also eating healthy foods for my body. I feel absolutelywonderful. I have so much more energy, it’s easy to get out of bed in the morning, my head is clear, and my motivation level is much higher. The reason is that you really need to be ready to let go of any excuses and commit 1. Anyone is much more committed to something that they purchase compared to a weight loss program that was given to you (that you probably didn’t even ask for!). You also receive the guarantee that you will lose up to 3. WBMO, otherwise you can return it for a refund (S& H not included) “within 8 weeks of your receipt of the product, no questions asked”. If you aren’t ready to commit 1. I wouldn’t recommend this to you at this time. It does involve changing how you eat and exercise, you do need to do some cooking of whole foods if you want to have variety in your meals, and it does take some planning. I cook in bulk on the weekends and then I have enough meals for the whole week. I would recommend the Six Week Body Makeover to you if: You are ready to make some changes and give it 6 weeks no matter what. You are ready to feel absolutely awesome with more energy than you might have had in a long time. You are ready to give up your “diet mentality” and look at this as a lifestyle change rather than a short- term diet to just get the weight off. You are serious about getting fit, sculpting your body with toning exercises, burning the fat with cardio (“approved”, productive cardio per the 6. WMBO), and raising your metabolism by eating more food, 5- 6 times throughout your day (every 2. Meaning that, on this plan you do not eat salt/sodium, dairy, flour/wheat, sugar, or unhealthy fats (I will write future posts on why you do not need to add salt to your food for your health, why dairy isn’t necessary for human health, and more about food addictions). Note: I’ve read of several people who have taken the 6. WBMO to their doctor and have only received positive feedback. In fact, there are many people who have ended medications by doing this plan, but of course you would have to follow your doctor’s advise on that. I would not recommend the Six Week Body Makeover to you if: No matter how many diet books, workout DVD’s, gym memberships, personal trainers, or nutritionists you have invested in you still sabotage yourself. You might have lost weight but you always regain it. You have a persistent, nagging problem with food and your weight – it’s a continual struggle and if you get real with yourself you can easily see that it’s been going on for years and years. In this case (which is why 9. Six Week Body Makeover won’t help you, because you won’t follow it. You will be one of those people who is consistently “Starting Over”, “Looking for Motivation”, or Stuck. You MUST take specific steps to heal your Inner Self first before proceeding with the Six Week Body Makeover or any other healthy lifestyle program. Otherwise you’ll blame the 6. WBMO for not working, when it’s really all about YOU. Your lifestyle consists of daily air travel, especially international travel, since you would have a hard time taking all of your meals with you each day. I imagine that you could modify the program, however you wouldn’t be doing the program as it’s written and your results would reflect this. You are not willing to schedule time to prepare your meals and always have your food ready to take with you each day. For example, if you work 1. In order for you to be successful, it does require preparation time (read the first bullet point above since you always make time for that which you value most, therefore you have internal struggle that is stopping YOU from making YOU and your body a priority, and this is what stops you from achieving lasting success – not any diet). Essentially, you just have to eliminate all excuses and commit to yourself that you will follow the Six Week Body Makeover as it is written for 6 weeks, no tweaking or modifying. If after 6 weeks you haven’t lost up to 3. I don’t think that many people return theirs though, and the ones that I’ve read about weren’t committed to working it 1. That’s why I don’t think it would be a good experience for you if you have not Healed the Root of your internal struggles with food and your weight. If you have zero issues with self- sabotage, emotional eating, yo- yo dieting, binge eating, food obsessions, food abuse or an F.
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