Week 6: Shed It Meal Plan Style

3 Oct

Yup, it’s that time.  It’s time to set up a meal plan and show this weight who’s boss.  It…is…time…for…a…plan!  Grrrrrrr. After I got the hang of the working out thing, I decided it was time to tackle food.  It was a scary thought, but once  a plan was in place has been a walk in the park (most days).

Here are the basics of what should be entering the body:

CARBS—hmmm…they are good for you—the complex ones are, but the simple carbs suck big time.  They are simple so the body doesn’t break them down as they do complex ones and it’s basically blasted into sugar and turned into fat.  Also, incase you were unaware—carbs (complex or not) take 6 hours to turn into fat (I know! Makes everything so clear now right?!) so it’s best to eat them earlier in the day and not at all at night (complex ones from veggies are ok).

FRUITS—we need them, we love them but they do have one slight issue—they are usually filled with sugar, although natural (bananas being the highest) that can make things tricky sometimes.  3-5 servings a day are great, but beware of chugging down the servings via juices.  The nutrients in the fruit is best when it’s in its natural state.  Similar to the carb thing, it’s best not to eat fruit after 2pm.

VEGGIES—again…we need them and we kinda love them.  There isn’t much too awful to say about veggies.  Be careful not to choke too many gas producing veggies or else you are liable to blow. Try to keep a nice balance. Also, be careful not to chug them down too often, unless you combine them in a super smoothie like a Salad in a Glass or mixed with other fruits.  V8 is not the best option for veg drinking–sorry to break it to ya.  Cooking veggies is fine, but the most punch is packed in the veg when it isn’t cooked TOO much. Try steaming or just chomping raw.

DAIRY—some people can, and some people can’t with the dairy.  The most important thing to do is to get between 2-3 servings a day through various types.  Lower fat is best!  Almond milk is a-maz-ing, especially the chocolate ones (my vice). They taste nutty at first but once you get use to it (which doesn’t take long) it’s a good substitute when you want to give the dairy a rest.

MEAT/BEANS—ahhh, protein.  It is the necessary part of life.  Protein comes in many forms, but most of us get what we need from the meat we eat.  The best type of meat to eat is lean meats and meats that aren’t pumped full of drugs.  Legumes are also a fab way to sneak in some protein when meat isn’t on the top of the list. Sneaking proteins in your smoothies are awesome too if you don’t feel like chewing on a side of beef (sometimes you just get sick of eating dead animals, you know?).

DRINKS—drinking water is a major important part in the living healthy thing.  Being dehydrated is common, but putting water in the body balances things out.  So drinking about 10-12 glasses per day is a good way to keep the body on track (especially when you are sweating it out).  Not every drink HAS to be water, but if it isn’t water—make sure it isn’t diet soda (if it can be helped). The chemicals and the effects of diet soda can cause problems in the future (from what I’ve read).  Smoothies, juices, teas and sparkling drinks are wonderful substitutes—just be careful about the added sugars.

Whew! That was a ton of info, I know, but you can do it.  Just be mindful of what you are eating and make sure it is more ‘good’ for you than ‘not-so good’ for you.

THIS WEEK’S CHALLENGE:

EAT & LOGThis week our only focus will be adopting a new way of eating, and logging everything.  No, you don’t have to do it for the rest of your life, but why not give it a try?  There have been a lot of things said about the long line of diets out there on the market, but (for the most part) they all have something in common (the new ones anyway): lower carb intake, lower salt intake, and lower sugar intake.  Up the lean proteins, fruits and veggies and what’s left is the way we were MEANT to eat.

DAILY MEAL PLAN

Calories in vs. Calories out is the name of the game pretty much.  My basic calorie plan is for a 1500+ cal day.  Yours may be different.  But the daily meal plan below is a guideline: 

BREAKFAST:  (475) cals; Suggestions: Lean protein, low fat dairy, fruit serving, veg serving, carb. In order to not feel totally hungry later in the day—eating a higher cal breakfast chocked full of protein (and some fiber) will help tremendously. 

MORNING SNACK: (100) cals; Suggestions:  fruit serving, veg serving, carb, lean protein, low fat dairy.  It’s always good to eat a light snack between lunch and breakfast.  It keeps you from going overboard later in the day.

LUNCH:  (425) cals; Suggestions: lean protein, veg serving, fruit serving low fat dairy, carb.  This meal should be able to carry you over to later in the evening when dinner goes down.  This should be the last meal of the day that would include a carb or anything with added sugar. 

AFTERNOON SNACK: (100) cals; Suggestions: fruit serving (if snack is before 2pm), low fat dairy, veg serving, lean protein. Some times an afternoon snack is not necessary, but sometimes it just is.  Listen to the body.

DINNER:  (400) cals; Suggestions: lean protein, veg serving.

*NOTE: Try not to eat fruit after 2pm.  Good for you carbs: whole grain bread, oatmeal, whole wheat and veggie wraps, brown rice, whole grain pasta, sweet potato (to name a few).  Try to stay away from too much red meat.  If at all possible, stick with poultry and fish or just good ol’ veggies.  If you  have red meat, make it as lean as possible.
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