To create your own Daily Meal Plan, use the list of Starchy Carbohydrates and Grains, Proteins, Fruits, Veggies, and Snacks listed below and fit them into the yellow meal plan boxes. Several tips . . . When creating your own Daily Meal Plan, make breakfast your largest meal. If you can't do that, then make Lunch your biggest meal and scale down from there. Here's an example of how to use this: Lets start with breakfast - choose 2 proteins (eggs and turkey bacon), 1 starchy carb (whole wheat toast and butter), and 1 fruit (cantelope). If your trying to loose body fat, Lunch needs to be slightly smaller and dinner should be your smallest meal of the day. Snacks, whether you consume 1 or 3, should be *small*. Note: Carbs after 5:30 p.m. are verboten! Let me repeat: no carbs past 5:30 p.m. This rule should never *ever* be broken. Bad meals Once or twice a week, treat yourself to a bad meal, consisting of fast food, a soda or a sugary item (donuts, cake, candy, etc.) No more than 1-2 bad meals per week. After you have consumed your bad meal, drink two full glasses of purified (bottled water, Brita, or tap) water to begin the elimination process. You can three bad meals in one day, or space them out over the week - your choice. Prepare your food Prepare your food over the weekend. For example, if you are going to eat chicken breast on MON and WED and FRI, cook your breasts on SUN night before the beginning of the week, along with your other food. Package your food in plastic, microwavable containers and take them with you to work. Blend your protein shakes at home and pour into a shaker cup. Keep nuts, grapes, bannana's and other fruit/snack items with you at all times in a plastic bag in an Igloo cooler, backpack, fanny pack (are those still in vogue?) or messenger bag. I've found that if you have something readily available to eat when your hungry, nuts, pecans, hard fruit or a protein bar is a great stopgap so you don't eat fast food. The Top 10 Foods to Choose From . . . Ok, lets get started. Below are listed items from the following categories:
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| Breakfast 2 proteins 1 starchy carb or grain 1 fruit |
| Snack 1 1 protein 1 fruit or snack |
| Lunch 1 protein 1 starchy carb 1 vegetable |
| Dinner 2 proteins 1 vegetabel * no carbs * |
| Snack 2 1 fruit or snack |
| Snack 3 1 snack * no carbs* |
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Fruits
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| M I K E S T E W A R T F I T N E S S * You must sacrifice to achieve your fitness goals * 713.785.5126 |
| DESIGNING A MEAL PLAN |
This page updated May 15, 2011. (c) Copyright. 1999. Mike Stewart Fitness (MSF) You must sacrifice to achieve your fitness goals. All Rights Reserved. Questions or Comments? Contact by email. |