Meal plans that count every single calorie or macro-nutrient gram can be hard to follow in the day-to-day real world. However, it is nice to have a blueprint to acclimate yourself to eating in a controlled manner that promotes healthy weight-loss. According to "The Fat Burning Bible," it is best to eat three meals, with two snacks in between. Each meal is generally made up of approximately 30 percent protein, 30 percent healthy fat, and 40 percent low-glycemic carbohydrates. The following meals and snacks can be used to construct a 1,500 calories daily eating plan.
Breakfast
Prepare 1 cup oatmeal with 1 tbsp. of ground flaxseed and one scoop (20g) of whey protein stirred in.
Scramble or fry a whole egg and two egg whites with 1 oz. of cheese on top and two slices of whole-grain bread toasted.
Blend one scoop of whey protein with 1 cup of skim milk, 1 cup frozen or fresh berries, ice and 1 to 2 1 tbsp. of ground flaxseed.
Roll up a slice of lean ham with a slice of cheddar cheese and a small carton of cholesterol-free egg (Egg Beaters) in a whole-wheat tortilla. Cut up a kiwi fruit and enjoy with 1 cup of skim milk.
Snacks
Spread 1 1 tbsp. of almond or peanut butter on one sliced apple.
Mix 1 cup of berries into 1/2 cup of low-fat cottage cheese.
Snack on five whole grain crackers with 1 oz. of beef jerky or sliced cheese.
Blend one scoop of whey protein with 8 oz. water (or half water/half skim milk) and 1 1 tbsp. ground flaxseed.
Lunch
Slice one tomato and enjoy with 1/2 cup beans or lentils and 4 oz. of grilled fish.
Combine 1/2 1 tbsp. mayonnaise, some pepper, a splash of lemon juice, and canned tuna or chicken. Toast one piece of whole-wheat bread, top with romaine lettuce and chicken/tuna salad for an open-faced sandwich.
Roll up 3 oz. lean turkey, chicken or ham and one slice of cheese in a whole-wheat tortilla with steamed broccoli on the side.
Blend 20 to 25g of whey protein with 1/2 cup frozen or fresh berries, 1 cup skim milk and 1 to 2 1 tbsp. of ground flaxseed.
Dinner
Grill 5 oz. of tuna or salmon with one green pepper, mushrooms and 1 tsp. olive oil. Serve with 1/2 cup brown rice or couscous.
Wrap 5 oz. cooked chicken in lettuce. Bake a half a sweet potato on the side.
Stir fry 6 oz. of shrimp with your choice of vegetables and serve on a bed of 1/2 cup brown rice or quinoa.
Blend 20g whey protein with 1 cup skim or soy milk, 1 tbsp. of ground flaxseed and 1/2 cup berries. Enjoy with a slice of cheese on six whole-grain crackers.
References
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Abs Diet"; David Zinczenko; 2004
- "Big Lean Underground"; Empowered Nutrition Systems; 2005
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