Jul 24, 2017

Eat More, Weigh Less

Seriously! By packing your diet with nutrient-dense foods you will keep your snack-a-tite in check, and your metabolism revved up.

What to expect: Fast-prep meals . . . options for eating out . . . pasta . . . ice cream! We've mapped out a healthy eating plan that delivers an average of 1,500 balanced calories per day— enough for most active women to maintain energy and still lose weight. You can calculate the needed calories for your specific body type when measure your muscle weight. The easiest and most common way to measure your muscles weight is called "Tanita" - digital scale. Probably if your weight is 50 kg/110 lb you will have around 45 kg/ 99 lb and multiply it with the coefficient 1.2,1.6 0r 2 (depending on how hard is your exercising routine. If you work out 1-3 times a week multiply every kg muscle mass by 1.2,if you exercise 5-6 times a week multiply by 1.6 and if you're working out as a lifestyle multiply by 2.0 ) So in our example we multiply 45 kg muscle mass * 1.6 = 72 grams of protein on daily basis. This means you should have 2 meals containing 30 grams of protein like a nice piece of meat or 6 egg whites and another 1-2 meals to add the needed 12 grams. Not too bad right ?  

You will also have to calculate your calorie intake for day. You can use this calculator: click here If your calorie intake needs more calories add to the menu below the needed calories. Lets say if the calculator shows that you need 2000 calories, you will have to add 500 more calories to the menu here. 

Tip: If you find yourself getting hungry, go on a blitz in the produce aisle. Think outside the celery stick: fresh veggies come in all colors, flavors, and crunch levels. Better yet, they fill you up without packing on pounds.

 

Your Best Body Meal Plan: Week 1

Monday

Breakfast
3 Scrambled Eggs
1 large grapefruit
Snack
25 almonds
Lunch
Turkey Wrap
1 apple
Snack
1 piece of string cheese
Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

Tuesday

Breakfast
2 Tbsp of peanut butter with 1 piece of toast
1 banana
Snack
2 small boxes of raisins
Lunch
Leftover Spicy Chicken and Pasta
Snack
0% fat Greek yogurt
Dinner
Miso Salmon
2 cups of broccoli

Wednesday

Breakfast
Lean Eggs and Ham
1 large grapefruit
Snack
25 almonds
Lunch
Black Bean and Cheese Burrito
1 apple
Snack
1 piece of string cheese
Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

Thursday

Breakfast
Berry Wafflewich
0% fat Greek yogurt
Snack
15 snap peas
2 Tbsp of hummus
Lunch
Gobbleguac Sandwich
1 apple
Snack
1 banana
1 piece of string cheese
Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

Friday

Breakfast
0% fat Greek yogurt
1 large grapefruit
Snack
1 Luna Bar
Lunch
The I-Am-Not-Eating-Salad Salad
25 almonds
Snack
30 baby carrots
4 Tbsp of hummus
Dinner
Chicken Spinach Parm
1 cup of brown rice
2 cups of snow peas

Saturday

Breakfast
Loaded Vegetable Omelet
1 banana
Snack
1 piece of string cheese
Lunch
Turkey Wrap
1 apple
Snack
10 cherry tomatoes
2 Tbsp of hummus
Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli
Snack
1 Sugar-Free Fudgsicle

Sunday

Breakfast
Loaded Vegetable Omelet
1 banana
Snack
15 baby carrots
2 Tbsp of hummus
Lunch
Eat Out
Snack
0% fat Greek yogurt
Dinner
Penne with Chicken Marengo
2 cups of broccoli

Eat More, Weigh Less

Seriously! By packing your diet with nutrient-dense foods you will keep your snack-a-tite in check, and your metabolism revved up.

What to expect: Fast-prep meals . . . options for eating out . . . pasta . . . ice cream! We've mapped out a healthy eating plan that delivers an average of 1,500 balanced calories per day— enough for most active women to maintain energy and still lose weight. You can calculate the needed calories for your specific body type when measure your muscle weight. The easiest and most common way to measure your muscles weight is called "Tanita" - digital scale. Probably if your weight is 50 kg/110 lb you will have around 45 kg/ 99 lb and multiply it with the coefficient 1.2,1.6 0r 2 (depending on how hard is your exercising routine. If you work out 1-3 times a week multiply every kg muscle mass by 1.2,if you exercise 5-6 times a week multiply by 1.6 and if you're working out as a lifestyle multiply by 2.0 ) So in our example we multiply 45 kg muscle mass * 1.6 = 72 grams of protein on daily basis. This means you should have 2 meals containing 30 grams of protein like a nice piece of meat or 6 egg whites and another 1-2 meals to add the needed 12 grams. Not too bad right ?  

You will also have to calculate your calorie intake for day. You can use this calculator: click here If your calorie intake needs more calories add to the menu below the needed calories. Lets say if the calculator shows that you need 2000 calories, you will have to add 500 more calories to the menu here. 

Tip: If you find yourself getting hungry, go on a blitz in the produce aisle. Think outside the celery stick: fresh veggies come in all colors, flavors, and crunch levels. Better yet, they fill you up without packing on pounds.

 

Your Best Body Meal Plan: Week 1

Monday

Breakfast
3 Scrambled Eggs
1 large grapefruit
Snack
25 almonds
Lunch
Turkey Wrap
1 apple
Snack
1 piece of string cheese
Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

Tuesday

Breakfast
2 Tbsp of peanut butter with 1 piece of toast
1 banana
Snack
2 small boxes of raisins
Lunch
Leftover Spicy Chicken and Pasta
Snack
0% fat Greek yogurt
Dinner
Miso Salmon
2 cups of broccoli

Wednesday

Breakfast
Lean Eggs and Ham
1 large grapefruit
Snack
25 almonds
Lunch
Black Bean and Cheese Burrito
1 apple
Snack
1 piece of string cheese
Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

Thursday

Breakfast
Berry Wafflewich
0% fat Greek yogurt
Snack
15 snap peas
2 Tbsp of hummus
Lunch
Gobbleguac Sandwich
1 apple
Snack
1 banana
1 piece of string cheese
Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

Friday

Breakfast
0% fat Greek yogurt
1 large grapefruit
Snack
1 Luna Bar
Lunch
The I-Am-Not-Eating-Salad Salad
25 almonds
Snack
30 baby carrots
4 Tbsp of hummus
Dinner
Chicken Spinach Parm
1 cup of brown rice
2 cups of snow peas

Saturday

Breakfast
Loaded Vegetable Omelet
1 banana
Snack
1 piece of string cheese
Lunch
Turkey Wrap
1 apple
Snack
10 cherry tomatoes
2 Tbsp of hummus
Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli
Snack
1 Sugar-Free Fudgsicle

Sunday

Breakfast
Loaded Vegetable Omelet
1 banana
Snack
15 baby carrots
2 Tbsp of hummus
Lunch
Eat Out
Snack
0% fat Greek yogurt
Dinner
Penne with Chicken Marengo
2 cups of broccoli

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