The Meal Plan Outline!

2017-03-12 08.51.52

Many of my friends have asked what meal plan I’ve been using. As I mentioned in my inaugural post multiple times, I don’t cook. Reading recipes are like a foreign language to me. Having to buy certain items and ingredients overwhelms me. I am also single, so cooking for one isn’t much fun. Therefore, I asked Coach Laura at Fit Body Boot Camp in Napa to simplify the meal plan for me and below is what she shared and what I have followed religiously since the first week.

I rarely cheat and if I do cheat, I try to make the cheat still fit the plan with regard to portions, protein, vegetables, fruits, etc. If dining out, I made at least two meals out of every restaurant meal. I have eliminated most condiments/dressings/sauces, alcohol, pasta, rice, bread, potatoes, refined and added sugar, and dairy (except for 2% Greek yogurt). I also log everything I eat and drink using MyFitnessPal, sync that with my Fitbit, and consume around 1000-1200 calories per day, while burning around 2000 calories per day.

The goal is to eat every 3 hours.

Breakfast: 20g or 4oz of protein + 2 cups of fruits or vegetables

Snack: A fruit or vegetable + a fat or protein

Lunch: 20g or 4 oz. of protein + 1/2 cup of starch + 2 cups of fruits or vegetables.

Snack:  A fruit or vegetable + a fat or protein

Dinner: 20g or 4 oz. protein + 2 cups of fruits or vegetables
Easy Food Suggestions
Snack fruits and vegetables: Apple, banana, baby carrots, or berries

Snack protein and fat: Hard-boiled egg, 8 almonds, 1 tablespoon of a nut butter, string cheese, or regular or 2% Greek yogurt (low fat, not fat free)

Proteins: Roasted turkey or chicken, ground turkey, frozen or fresh fish, pork tenderloin, tuna, eggs, egg whites, 2% Greek yogurt, or cottage cheese

Starch: Sweet potato, winter squash, whole grains, lentils, or peas

4 thoughts on “The Meal Plan Outline!

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