Sara's Saga
Meal Plans
Here's where the real effort is. As my husband always informs new members of the fitness center, and those trying to make improvements, "70% of your success or failure is at the dinner table, not in the gym." Of course, this is also my most difficult area of change.
Please consider this a 'general' guideline. I realize how difficult it is to follow a meal plan to the 'T.' Just remember to eat more often and smaller portions each meal. This is what I'm trying to follow for the first phase:
BREAKFAST OPTIONS:
(Protein and Complex Carbs)
Select One: 3 Scrambled Eggs (add salsa or veggies, if
wanted) / Whole Grain Cereals such as Oatmeal or Cheerios (1 cup) w/Skim Milk
AND
Select One: Cantaloupe / Orange Slices / Apple / Pear /
Banana / Berries
MEAL 1:
(Protein and Complex Carbs)
Select One: 4oz. Chicken / 2oz. Ground Turkey
/ 3 Boiled Eggs / 1 Whole Egg & 3 Egg Whites / 1 Scoop Protein
Powder
AND
Select One: 1 Slice Whole Wheat Bread / 1/2 cup Brown Rice
/ 1/4 cup Whole Oats / 1 Cup Multigrain Cheerios w/ 1/2 cup Skim Milk
MEAL 2:
(Protein and Complex Carbs)
Select One: 6oz. Can Water Tuna / 4oz.Chicken / 3oz. Turkey
/ 4 Egg Whites
AND
Select One: 1 med. Sweet Potato / 2 cups Green Beans / 2
cups Broccoli / 3 cups Veggie Salad
MEAL 3:
(Protein)
Select One: 1 Boiled Egg / 4 Egg Whites / 1 Scoop Protein /
15 Walnuts / 17 Almonds / 1 Mini-Babybel Laughing Cow Cheese
MEAL 4:
(Protein and Fast Carbs)
Select One: 6oz. Can Water Tuna / 4oz. Chicken / 3oz.
Turkey / 4oz. Tilapia / 4oz. Salmon
AND
Select One: 3 cups Salad / 2 cups Broccoli / 2 Cups Green
Beans
MEAL 5:
(Protein)
Select One: 1 Boiled Egg / 17 Almonds / 1 Scoop Protein / 1
Boca Burger / 1oz. Cheddar Cheese / 1/2 cup Nonfat Cottage Cheese / 1 Mini-Babybel
Laughing Cow Cheese
Again, use this as a guide. Try not to eat after 8pm. If you do, make it a protein source. Consuming carbs of an evening is a sure-fire way to gain bodyfat.