Importance of a Meal Plan Meal Plan Guidelines

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1 Importance of a Meal Plan Losing weight is a feat which has been proven to be easy for some, and very difficult for others. In many cases simply going to the gym does not live up to the expectations of losing weight quickly; however, with incorporating the proper meal plan along with the right volume of exercise, reducing fat and losing weight is possible for everyone. One of the main reasons why simply taking time to go to the gym is an ineffective approach to losing weight is because all the time not in the gym is time for people to ruin their hard work. Essentially, if you work out at a high intensity for 1 hour, you then have 23 hours of eating and doing whatever you wish with the rest of your day. If you choose to spend your time watching movies, eating chips, and sitting around at home than your earlier progress diminishes to nothing. As students, especially in first year post secondary, the issue is not so much being lazy but being studious. The changeover from a high school course load to a university course load can be very drastic and shocking to many. This causes higher amounts of stress than normal, along with many extra hours spent seated studying. In addition to this comes the lack of home cooked meals from parents, and ease of snacking or buying fast food. In many cases students do not believe they have time or are too tired to cook themselves healthy meals once workloads become heavier. However, these feelings and emotions are mainly stress related and you can actually feel better after taking the time to properly prepare healthy meals. Meal Plan Guidelines This meal plan provides days with calories per day, which is appropriate when matching it with the four-day exercise program; however, it is not ideal to be consuming 3000 calories a day on non-training days. On non-training days your body will burn much less calories, and be more vulnerable to storing calories in the form of fat. On these days it would be beneficial to decrease caloric intake as low as 1500 calories a day for maximum weight loss results. If this decrease in caloric intake begins to drastically affect your energy levels throughout the day, it should be increased. If it is affecting study habits or awareness during class time, be sure to try different combinations of meals each day to see what works best for you. If the meals in the provided plan are unavailable to you or inconvenient, be sure to do your own research to find healthy low-fat meals which can help produce results. If you are unsure of where to find recipes, be sure to check Pinterest which is available online. Eat 1 gram of protein per pound of bodyweight a day. Protein helps to repair muscles, and added to a low calories diet, it will help maintain muscle formation while burning fat. This lean mass preserved by protein intake will be the foundation of your results. If getting an appropriate level of protein is difficult for you, adding in an extra whey protein shake after lunch or dinner can be beneficial. Keep your carbohydrates relatively low. Carbohydrates are important in providing your body with energy; however, when trying to lose weight it can drastically hinder results if a large amount is consumed. A low carbohydrate day would be roughly 100 grams of carbs, where as a moderate day would be 150 grams of carbs. Keep this in mind when it comes to serving sizes. Drink water! Staying hydrated in a high intensity weight loss program is crucial to proper muscular function through appropriate protein functioning. The body consists of 70% water, and

2 without it our proteins are incapable of functioning properly. Water additionally is the primary component in our blood plasma which carries nutrients through our body. Without water, we would not provide our body with these essential nutrients and proteins we need to exercise. It can also help with the overall comfort level of exercising through its role in regulating body temperatures. Avoid Fast food. Fast food contains high amounts of fats, carbs, sugars, and calories which can highly affect the results you are looking for. If at all possible avoid fast food chains, but if it is unavoidable be sure to consider your options and check for nutrition facts.

3 Weight Loss Meal Plan Day 1 Choice 1 1/2 raw oats made with 1 cup water and cinnamon to taste 1 banana 1 cup green tea 250 calories, 7 g protein, 52 carbs, 3 g fat Choice 2 Veggie Omelet (1 whole egg + 2 whites, cooked with frozen pepper strips) 1 orange 1 cup green tea 220 calories, 9 g protein, 35 g carbs, 5 g fat Snack 1: 1 cup cottage cheese with 1 cup canned mixed fruit* and 2 TBS wheat germ 330 calories, 29 g protein, 44 g carbs, 5 g fat Choice 1 4 oz grilled chicken 1 small sweet potato 400 calories, 33 g protein, 45 g carbs, 4 g fat Choice 2: 1 whole wheat tortilla wrap with 1/2 cup hummus and roasted red peppers 1 apple 1 cup green tea 480 calories, 11 g protein, 73 g carbs, 16 g hummus Lunch Choice 3: Grilled chicken wrap (whole wheat tortilla, 4 oz grilled chicken, grilled veggies) 380 calories, 34 g protein, 34 g carbs, 8 g fat Snack 2: Favorite Whey protein powder blended with 1 cup frozen fruit and water to desired consistency 340 calories, 40 g protein, 40 g carbs, 2 g fat Choice 1 4 oz grilled salmon (make 1 lb at a time and divide into 4; this will save on prep time) 1 cup steamed broccoli 1 cup cooked brown rice 460 calories, 30 g protein, 50 g carbs, 15 g fat

4 Choice 2: 1 cup cooked whole wheat pasta, tossed with marinara, 4 oz canned tuna and 1 cup frozen spinach 510 calories, 35 g protein, 70 g carbs, 11 g fat Choice 3: 4 oz sirloin hamburger with lettuce, tomato and red onion 1 cup steamed green beans 1 ear corn on the cob 1 baked potato 470 calories, 39 g protein, 60 g carbs, 9 g fat Snack 3: 1 apple with 1 TBS natural peanut butter 320 calories, 12 g protein, 41 g carbs, 8 g fat Day 2 3 Frozen Oat bran waffles 1 TBS pure maple syrup 615 calories, 49 g protein, 71 g carbs, 15 g fat Carrot and celery sticks cup hummus 658 calories, 40 g protein, 84 g carbs, 18 g fat Tuna salad sandwich on 2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice, non-fat mayo, lettuce, tomato) 1 large pear 610 calories, 44 g protein, 77 g carbs, 14 g fat Favorite MRP with 1 cup frozen fruit plus 1 TBS flax oil Add water to desired thickness 658 calories, 40 g protein, 84 g carbs, 18 g fat 1 bowl Chili 389 calories, 40 g protein, 27 g carbs, 14 g fat 1/2 reduced fat cottage cheese 1 cup fresh pineapple (or canned in own juice) 458 calories, 32 g protein, 42 g carbs, 18 g fat

5 Day 3 Buckwheat pancakes (Follow directions on back of Arrowhead Mills buckwheat pancake mix, skim milk) 1 TBS pure maple syrup 1 cups skim milk 1 cup fresh blueberries 615 calories, 49 g protein, 71 g carbs, 15 g fat 1 cup non-fat vanilla yogurt 1 TBS wheat germ 1 bunch black or red seedless grapes 400 calories, 40 g protein, 40 g carbs, 5 g fat Avocado chicken wrap 610 calories, 44 g protein, 77 g carbs, 14 g fat 1/2 cup brown rice mixed with 3 oz grilled chicken (mix with 1 TBS olive oil, balsamic vinegar, a dash of oregano and basil) 4 oz rotisserie chicken (can be purchased at most grocery stores) 1 cup frozen mixed vegetables 4 red roasted potatoes (cut potatoes in half, drizzle with olive oil, sprinkle with rosemary and black pepper) 450 calories, 34 g protein, 52 g carbs, 20 g fat 1 scoop whey protein blended with 1 frozen banana (peel banana before freezing) Add water to desired thickness 300 calories,20 g protein, 30 g carbs, 2 g fat Day 4 Vegetable omelet (6 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice) 2 slices 12-grain bread 1 fresh orange

6 350 calories, 30 g protein, 50 g carbs, 10 g fat 2 large pieces of fruit Turkey and cheese sandwich (2 slices 12-grain bread, 4 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, non-fat mayo, lettuce, tomato) 1 large grapefruit 628 calories, 44 g protein, 77 g carbs, 16 g fat 2 large pieces of fruit 2 Spicy chicken burritos 334 calories, 31 g protein, 40 g carbs, 5 g fat 1 large piece of fruit Day 5 2 Oat bran waffles (oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.) 415 calories, 20 g protein, 50 g carbs, 7 g fat 1 large piece of fruit Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato)

7 1 large pear 400 calories, 44 g protein, 50 g carbs, 14 g fat 2 large pieces of fruit 1 homemade burger on a whole wheat bun 524 calories, 34 g protein, 52 g carbs, 20 g fat 1 large piece of fruit 458 calories, 32 g protein, 42 g carbs, 18 g fat