Meal Plans for Losing Weight

Low Calorie Meal Options

Published December 22, 2009 | By dominick

Meal 1

9 egg whites
2 strips turkey bacon
1 cup spinach + 1 clove garlic
1 grapefruit
1 apple

Calories

Carbs

Protein

Fat

  

385

42 g

40 g

6 g

  

 

 

Meal 2

1/2 oz walnuts
1 banana
1 cup nonfat milk + 1 scoop protein

Calories

Carbs

Protein

Fat

  

375

35 g

29 g

9 g

  

 

Meal 3

1 whole wheat tortilla
1/4 cup hummus
1 handful spinach leaves
3 oz grilled chicken
1/2 cup shredded carrots

Calories

Carbs

Protein

Fat

  

342

40 g

27 g

5 g

  

 

Meal 4

3 oz grilled pork chop
1 medium sweet potato
1 cup asparagus
1 cup nonfat milk

Calories

Carbs

Protein

Fat

  

399

42 g

34 g

9 g

  

 

Meal 5

1 cup nonfat cottage cheese
1 cup pineapple
2 tbsp wheat germ
1/2 oz almonds

Calories

Carbs

Protein

Fat

  

390

38 g

38 g

9 g

  

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Posted in Articles, Meal Plans for Losing Weight

Low Calorie Meal Plans

Published December 22, 2009 | By dominick

Meal 1

1 whole grain English muffin
1 egg yolk + 3 egg whites
1 grapefruit

Calories

Carbs

Protein

Fat

  

310

49 g

21 g

16 g

  

 

Meal 2

Favorite MRP made with water
2 tsp ground flax seed

Calories

Carbs

Protein

Fat

  

354

25 g

50 g

6 g

  

 

Meal 3

3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning

Calories

Carbs

Protein

Fat

  

347

38 g

21 g

9 g

  

 

Meal 4

2 apples
1 tbsp natural peanut butter
1 cup nonfat milk
1 scoop protein powder

Calories

Carbs

Protein

Fat

  

390

38 g

36 g

12 g

  

 

Meal 5

Chicken fajitas
1 whole wheat tortilla
4 oz grilled chicken breast with fajita seasoning
1 cup chopped, mixed bell peppers
2 tbsp guacamole

Calories

Carbs

Protein

Fat

  

348

34 g

33 g

9 g

  
Posted in Articles, Meal Plans for Losing Weight

Low Calorie Meal Plan

Published December 22, 2009 | By dominick

Meal 1

1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1/2 oz walnuts
1 scoop protein powder

Calories

Carbs

Protein

Fat

  

399

49 g

33 g

12 g

  

 

Meal 2

1 cup plain, nonfat yogurt with vanilla extract
6 hardboiled egg whites
1 tbsp dried cranberries
1 tbsp ground flax seed

Calories

Carbs

Protein

Fat

  

420

34 g

32 g

8 g

  

 

Meal 3

1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato
1/2 oz almonds
Grainy mustard to taste

Calories

Carbs

Protein

Fat

  

350

45 g

34 g

10 g

  

 

Meal 4 – Tuna Burger

1 can tuna in spring water, drained
1 clove garlic, chopped
1 egg, beaten
2 tbsp grainy mustard
Mix all ingredients above and grill
1/2 cup cooked quinoa
1 orange

Calories

Carbs

Protein

Fat

  

395

45 g

40 g

7 g

  

 

Meal 5

3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning

Calories

Carbs

Protein

Fat

  

347

38 g

31 g

9 g

  

 

Meal 6

9 egg whites
1 slice Canadian bacon
1 oz reduced fat pepper jack cheese
1 apple & 1 pear

Calories

Carbs

Protein

Fat

  

374

30 g

45 g

9 g

  
Posted in Articles, Meal Plans for Losing Weight

Weight loss diet for women

Published December 6, 2009 | By dominick

This is a sample of the type of foods that would constitute a healthy diet which would allow an individual to maintain muscle while losing body fat.  For best results the calories would need to be adjusted to meet the needs of each individual.

 

Sample Weightloss Diet For Women
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
Meal replacement like BioRhythm Whole Gains mixed with water

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM) 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Posted in Meal Plans for Losing Weight, Women's Health
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