OK this is the meal plan that I used when working with my personal trainer Wellness Pro Fitness
I have a metabolic mix body. It’s pretty basic, but it works!!
Also here are some examples of carbs, protein and fats that you can mix up together for a meal. Like I said it’s pretty basic.
| Carbs | Protein | Fat |
| 1 serving = Fruit – 1 Apple, 1 C. fruit cocktail (packed in water or pear juice – not syrup),
2 kiwis, 1/2 honeydew, 1 orange, 1 pear, 1 C blueberries, ½ grapefruit, 1 C raspberries, 1 nectarine, 1peach, ½ cantaloupe (other your choice) Vegetables – 1 cup; Squash, Green beans, Asparagus, Tomato canned Cucumber, Peppers Tomatoes, Mushrooms Spinach, 2 + C broccoli Salad (as much as you like!) Avoid Carrots Bread/ Cereal1 bagel 1 slice Whole wheat Bread 1 cup Oatmeal 1 C. Brown Rice – no more than 2x per week |
1 serving = 4 ounces at dinner (2 oz at snack time) of Chicken or Turkey breast (deli style , low fat)
1 C. Tuna , Salmon, Sole 1 C. Low fat Yogurt (plain) 1 Egg (or 2 egg whites) 2 oz Non fat cheese (1 oz at snack) 1 C Low fat cottage cheese 1 C Baked beans Red Meat no more than two times per week. Trim off the fat. Peel skin off chicken or turkey BEFORE you cook it. Broil or bake – no frying |
1 serving = (eat only good fats – poly and mono unsaturated. Keep clear of others)
12 Peanuts handful of Sunflower seeds 6 Almonds Peanut butter (1 tsp) Peanut oil – 1 tsp 1 TBSP. Olive oil, canola oil, sunflower oil , flax oil to cook in or on salads Salad dressing – not store bought; mix same amount olive oil and red wine or balsamic vinegar and a tsp or so of Dijon mustard. |
| Free foods – vinegar (for salad dressing), mustard, ketchup, tea, salad | ||
| In moderation; coffee, wine | ||
| Avoid; anything packages (cookies, frozen dinners, store bought cakes), ice cream ! beer | ||
Breakfast |
Lunch | Snack | Dinner | Snack |
| 1 or 2 servings of Carbs one serving fat one protein | Within 3 hours of breakfast 1 or 2 servings of Carbs 1 serving fat 1 protein |
within 3 hours of lunch 1 serving carb 1 one protein | Within 3 hours of snack 1 or 2 servings of Carbs
1 of protein 1 fat |
An hour or so before you go to bed 1 serving carb 1 protein |
Comments (3 Responses)
Greetings – I found this on Bing. Very helpful information on your site.
I love food that makes me smile, full of colors and passion. Thank You!
If one were to eat a strict low fat diet plan then they could also be increasing their chances for heart disease due to their diet’s lack of required fatty acids. So, it is indeed important that balance is accomplished when nutrition and your wellness is at interest. If one becomes too lax or too preservative, then you will be unintentionally undermining your heart amongst other things and that could eventually cost you your lifetime.
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