Posting this here once and for all! Literally - for ALL those who want to start or need that extra boost in their fitness journey: MY MEAL PLAN! I've loosely followed this for the last 3 years now, but when I first started on it, I followed it militantly for 3 months and lost 10 lbs, which, is a lot for someone who is a 5'3'' shorty like me, going from 135 to 125.
In addition to working out every day (check out this sweet shot of my trainer and I below - if you're in Vegas, hit him up... he brings the burn!), if you don't lead a healthy lifestyle with your diet (and, not 'diet' as in a fad or crash diet or temporary plan for quick results, but 'diet' as in your long-term nutrition and conscious eating choices) you're not going to see the weight come off or the tone come through. Period.
If this meal plan can help one person, I feel like this post is worth it. It really changed my entire life, and for all those who CANT BELIEVE I'm posting what a lot of nutrition coaches charge for, most people will read this and never follow through. I know this for a fact. And, take that as a challenge if you want... it's the truth. I have copied and pasted this plan probably 50 times to people who ask me after viewing one of my IG story workouts (thank G I'll have a living link now instead of scrolling through email and CTRL COPY + PASTE'ing)... and then they never put it into effect, wasting my time and theirs. So, if you truly want to change, I'm not giving away any secrets that will work without YOU putting in the work.
SIDE NOTE: And, yes, this was intimidating for me at first, too (especially to measure out my food and learn where the heck the broccoli even lived at the grocery store) but now, it takes me 15 mins tops to shop, and meal prep is a cinch and I can eyeball my meats and veggies for the weight because I've been at it for so long.
PRO-TIP: 1.5 oz of cashews is exactly one hand full - you're welcome:
TIPS BEFORE YOU GET STARTED:
Season yo' meats with anything that is zero-or close to zero-calories and carbs. Keep the condiments/seasoning at 7 carbs or lower per meal.
Recommended Seasoning/Spices (Remember 7 carbs or lower per meal)
1. Stubbs BBQ sauce (all hail)
2. Tony Chaceres (for meats)
3. Sugar Free Syrup (for oats)
4. Cinnamon (for oats)
5. Flavored/Sparkling Water - it helps me want to drink water instead of soda
Weigh out your meats when they are raw and thawed out completely.
Try to eat every 3.5-4.5 hours
No butter/oils AT ALL for cooking. Use non-stick spray (PAM) for ALL cooking.
Drink at least 1 gallon of water per day. (La Croix counts)
Great news: Drink as much black coffee and tea as you want. Use zero calorie sweeteners and 6 or less carbs of sugar-free creamer per day.
For best result, eat/drink NOTHING that is not on this plan. (that means alcohol too) Even a glass of OJ could keep you from achieving your goals on time!
Snack on sugar free jello to cure a sweet tooth.
One cheat MEAL per week! (not per day!)
Day 1
Meal 1
4 egg whites
1 whole egg
1/3 cup oats (measure cooked) (roughly 20 carbs)
Meal 2
3.5 oz boneless skinless chicken breast
1 small banana
1 TBSP peanut/almond butter
Meal 3
3.5 oz lean ground turkey (93/7)
½ cup quinoa (measure cooked)
Meal 4
3.5 oz boneless skinless chicken breast
1 piece fruit of choice
75 grams avocado
VEGGIES:
5oz favorite GREEN veggies anytime throughout the day
3oz veggies of choice anytime throughout the day
SNACK: 1.25 oz of cashews anytime throughout the day
Day 2
Meal 1
4 egg whites
1 slice reduced fat cheese (look for pepperjack)
1/3 cup oats
Meal 2
3.5 oz boneless skinless chicken breast
1 small banana
1 TBSP peanut/almond butter
Meal 3
3.5 oz salmon
½ cup quinoa (measure cooked)
Meal 4
3.5 oz tilapia OR boneless skinless chicken breast
1 small sweet potato (5oz)
VEGGIES:
5oz favorite GREEN veggies
3oz veggies of choice
SNACK: 1.25 oz cashews throughout the day
Day 3
Meal 1
4 egg whites
1 whole egg
1/3 cup oats
Meal 2
3.5 oz boneless skinless chicken breast
1 small apple
1 TBSP peanut/almond butter
Meal 3
3.5 oz lean ground turkey (93/7)
½ cup quinoa (measure cooked)
Meal 4
3.5 oz boneless skinless chicken breast
1 piece fruit of choice
75 grams avocado
VEGGIES:
5oz favorite GREEN veggies
3oz veggies of choice
SNACK: 1.25 oz cashews throughout the day
Day 4
Meal 1
4 egg whites
1 slice reduced fat cheese (look for pepperjack)
1/3 cup oats
Meal 2
3.5 oz salmon
1 small apple
1 TBSP peanut/almond butter
Meal 3
3.5 oz boneless skinless chicken breast
½ cup black beans (measure cooked)
Meal 4
3.5 oz tilapia OR boneless skinless chicken breast
1 small sweet potato (5oz)
VEGGIES:
5oz favorite GREEN veggies
3oz veggies of choice
SNACK: 1.25 oz cashews
Day 5
Meal 1
4 egg whites
1 whole egg
1/3 cup oats
Meal 2
3.5 oz lean ground turkey (93/7)
1 small banana
1 TBSP peanut/almond butter
Meal 3
3.5 oz boneless skinless chicken breast
½ cup black beans (measure cooked)
Meal 4
3.5 oz boneless skinless chicken breast
1 small sweet potato (5oz)
75 grams avocado
VEGGIES:
5oz favorite GREEN veggies
3oz veggies of choice
SNACK: 1.25 oz cashews
Day 6
Meal 1
4 egg whites
1 slice reduced fat cheese (look for pepperjack)
1/3 cup oats
Meal 2
3.5 oz boneless skinless chicken breast
1 small banana
1 TBSP peanut/almond butter
Meal 3
3.5 oz boneless skinless chicken breast
½ cup quinoa (measure cooked)
Meal 4
3.5 oz salmon
1 piece fruit of choice
VEGGIES:
5oz favorite GREEN veggies
3oz veggies of choice
SNACK: 1.25 oz cashews
Day 7
Meal 1
4 egg whites
1 whole egg
1/3 cup oats
Meal 2
3.5 oz boneless skinless chicken breast
1 small banana
1 TBSP peanut/almond butter
Meal 3
3.5 oz lean ground turkey (93/7)
½ cup quinoa (measure cooked)
Meal 4
3.5 oz boneless skinless chicken breast
1 small sweet potato (5oz)
75 grams avocado
VEGGIES:
5oz favorite GREEN veggies
3oz veggies of choice
SNACK: 1.25 oz cashews
SUPPLEMENTS;
FISH OIL. All day. Err'day.
1 scoop of whey protein isolate post-workout. Try eating this within 30 minutes of your workout. Mix with water only.
1-2 scoops (read label) of BCAA’s post workout.