Meal Plan Outline 2.0


So many of my friends and colleagues continue to ask me how I lost 90 pounds and have kept it off. I shared my meal plan outline in a post last year, but I have updated it with more details and some of the things I enjoy eating.

I must also credit MyFitnessPal and Fitbit as being instrumental to my success. I log my activity and my food using these applications, then sync them, so I know approximately how many calories I am expending and consuming.

Below is the plan I followed that was shared with me by my coach at Fit Body Boot Camp Napa. I ate 1000-1200 calories per day to lose weight, combined with my workouts. I still follow the plan. However, since I am in the maintenance and muscle mass development phase of my new lifestyle, I eat more of the same kinds of food.

The goal is to eat every three hours, which keeps up your metabolism. If you skip meals or snacks, you will starve your body and it shuts down to conserve and store energy, instead of burning it.

Twenty grams or four ounces of protein and two cups of fruits or vegetables. My personal favorite breakfast is seven or eight ounces of FAGE Plain 2% or full fat yogurt with blueberries or strawberries. FAGE brand has lots of protein.

A fruit or vegetable + a fat or protein. I usually eat an apple or a banana, plus almonds. I also like NuGo Slim protein bars, which are high in protein, high in fiber, but low in sugar and carbs.

Twenty grams or four ounces of protein, half of a cup (four ounces) of starch, and two cups fruits or vegetables.

A fruit or vegetable + a fat or protein.

Twenty grams or four ounces of protein and two cups of fruits or vegetables.

Because fruit is higher in sugar, I tend to eat fruits earlier in the day and vegetables as part of the afternoon snack and dinner. I am still mostly carbohydrate-free and the only dairy I eat is the Greek yogurt. I also drink very little alcohol, maybe glass or two per month.

Below are some easy and favorite food suggestions:

Fruits and Vegetables
Apple, banana, blueberries, strawberries, broccoli, cauliflower, carrots, Brussels sprouts, kale, broccoli rabe.

Snack Protein and Fats
One hard-boiled egg, avocado, almonds, one tablespoon of plain, natural nut butter (no added sugar or oils), string cheese, or full-fat/2% plain Greek yogurt.

Roasted or baked skinless turkey or chicken, ground turkey, frozen or fresh fish, pork tenderloin, tuna, cottage cheese, three egg whites, or two whole eggs. I eat a lot of eggs and some poultry, but I am gravitating towards becoming an ovo-lacto-pesco vegetarian.

Sweet potato, winter squash, whole grains, lentils, beans, or peas. My favorites are a half of a cup of plain, unsalted black or pinto beans, half of a baked sweet potato, or a half of a cup of butternut squash.

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