Nutrition 4 Weight Loss Program
|
|
- Cory Wells
- 6 years ago
- Views:
Transcription
1 A 12-week nutrition series for weight loss and optimal health Class 2: Balanced Eating for Better Metabolism
2 Class 2: Balanced Eating for Better Metabolism 2 The Nutrition 4 Weight Loss food plan is based on the new science of weight loss......not on calories. It s based on nutrients to: Increase metabolism, Control cravings, Increase energy and Support wellness. Balanced eating = protein + carbohydrate + a real fat every time you eat. Print and keep the Balanced Eating Guide handy; it s your new eating plan. Balanced eating is the best approach to permanent weight loss. Good Calories, Bad Calories Gary Taubes Real protein increases your metabolism by up to 30% for two hours every time you eat it. Real fats are essential for weight loss and feeling satisfied. Vegetable are the best carbohydrate choice for your metabolism.»» You will lose weight better by eating vegetable carbohydrates than by eating pasta or crackers. Water supports you metabolism, and we recommend drinking 8-10 glasses of water per day.»» Divide your weight by two and drink that much water daily. Skip the soda; even diet soda decreases metabolism. Do you have the habit of skipping meals? That not only slows your metabolism, but also sets you up for cravings. Make a commitment to eat at least 5 times/day for better energy and metabolism. FOCUS ON SUCCESS: The new food plan and the food journal give you the tools to have an organized effort to achieve your goals. Use the Magic Within Me Food Journal for self-awareness. You can plan your meals or track what you eat. People who keep a food journal are more successful losing weight. Not sure what to eat? Choose balanced meals and snacks from the Meal Planning Ideas. Resources for class 2: Balanced Eating Guide Meal Planning Ideas Magic within Me Food Journal Daily Food Plan for Women Daily Food Plan for Men
3 3 NOTE: Pages 3-4 are meant to be printed front to back and folded as a tri-fold Nutritional Weight & Wellness, Inc.
4 4
5 Class 2: Balanced Eating for Better Metabolism 5 Meal Planning Ideas 2 eggs, 1 cup green beans, 1 slice rye bread, 2 tsp. butter 2 oz. of smoked salmon, 1 cup sliced cucumbers and tomatoes, 2 Wasa crackers, 2 T. cream cheese 2 oz. chicken or turkey sausage, 1 cup broccoli, ½ cup sweet potato or yam, 2 tsp. olive oil Protein shake: 1 cup plain yogurt, 1 scoop whey protein powder, ½ cup strawberries, 2 T. coconut milk or 1 T. nut butter (Morning and Afternoon) 2 slices chemical-free deli turkey or ham, ½ avocado, 2 Wasa crackers 2 slices chemical-free deli turkey or ham, 2 T. cream cheese, 1 small fruit 2 oz. steak, ½ cup carrots, 6 olives 1-2 deviled eggs, 1 cup raw veggies ½ cup cottage cheese, ½ cup blueberries, 1 T. sunflower seeds 1 cup chili, 2 T. sour cream 1 protein bar 4-6 oz. steak, 2 cups broccoli, ½ small baked potato, 2 tsp. butter 5 oz. broiled salmon, 2 cups asparagus, carrots and snow peas, ½ cup brown rice, 2 tsp. olive oil 2 cup of chili, green salad, olive oil and vinegar dressing Chicken vegetable stew over ½ cup brown rice 2 cups of beef stew, 2 Wasa crackers with 2 T. almond butter Stir fry: 4 oz. chicken breast, broccoli, cauliflower, celery, green beans, carrots and water chestnuts, olive oil, with ½ cup brown rice BEDTIME ½ cup raspberries, 2 T. heavy cream ½ apple, 2 T. nut butter Celery, 2 T. cream cheese ½ pear sautéed in 1 tsp. butter, add 2 walnut halves and 1 T. cream ½ cup yogurt, ½ cup berries, 10 pecan halves 2 cups salad greens, ½ cup peas, 1 cup asparagus, ½ cup red pepper, ½ cup cherry tomatoes, ½ cup snow peas, 1 T. olive oil and balsamic vinegar, 6 olives and 4 oz. chicken breast Stuffed tomato with 1 cup chicken salad, 1 Ryvita cracker (plain) 4 oz. burger on top of a large salad with olive oil and balsamic vinegar 4 oz. salmon patty, ½ cup sweet potato, mixed salad, olive oil and balsamic vinegar dressing Chicken wild rice soup, celery and nut butter
6 Magic Within Me Food Journal Class 2: Balanced Eating for Better Metabolism 6 Date: Date: WATER: Check each glass of water you drank. WATER: Check each glass of water you drank. EXERCISE: Type: Amount: WELLNESS CHECK: Mark how you feel on the line. My energy: My moods: My pain level: Today I was: Tired Bad High Unfocused Good Energy Good Moderate I have the magic within me to plan healthy meals. Feel Great Great None Productive & Positive EXERCISE: Type: Amount: WELLNESS CHECK: Mark how you feel on the line. My energy: My moods: My pain level: Today I was: Tired Bad High Unfocused Good Energy Good Moderate I have the magic within me to be happy with who I am. Feel Great Great None Productive & Positive
7 Class 2: Balanced Eating for Better Metabolism 7 Daily Food Plan for Women Daily Food Plan for Men 2-4 ounces Carbohydrate: 1 cup or more unlimited vegetables, ½ cup limited vegetables or 1 serving grain or beans 1 serving 1-2 ounces Carbohydrate: 1 serving 1 serving 4 ounces Carbohydrate: 2 cups or more unlimited vegetables, ½ cup limited vegetables or 1 serving grain or beans 1-2 servings 2 ounces Carbohydrate: 1 serving 1 serving 4 ounces Carbohydrate: 1 cup or more unlimited vegetables, ½ cup limited vegetables or 1 serving grain or beans 1 serving BEDTIME Carbohydrate: 1 serving fruit 1 serving 3-4 ounces Carbohydrate: 1 cup or more unlimited vegetables, 1 cup limited vegetables and 1 serving of grain or beans 1 serving 2-3 ounces Carbohydrate: 2 servings 1 serving 6 ounces Carbohydrate: 2 cups or more unlimited vegetables, 1 cup limited vegetables or 2 servings of grain or beans 1-2 serving 2-3 ounces Carbohydrate: 2 servings 1 serving 6 ounces Carbohydrate: 2 cups or more unlimited vegetables, 1 cup limited vegetables or 2 servings of grain or beans 1 serving BEDTIME Carbohydrate: 1 serving fruit 1 serving
It s time to shake things up. Congratulations on purchasing FENIX and being one step closer to reaching your weight loss goals
It s time to shake things up. Congratulations on purchasing FENIX and being one step closer to reaching your weight loss goals FENIX, mixed with skimmed milk, will provide you with all the nutrients you
More informationPrior to reviewing the 10 summary steps, here are a few basic points that will help you stay on track along the way:
Dr. Joey s Cityline Weight Loss 2018 program summary Below you will find the 10 steps to successfully follow my program. Keep in mind, my program is based on hormonal balance and quality calories. I do
More informationGuideline on How to Eat Throughout the Day
Guideline on How to Eat Throughout the Day 1. Always, always have breakfast within 1 hour of waking up. This will kick start your day and help create the path you will take. It is a known fact that most
More information7 Day Cleanse 3.0. Contents CONGRATULATIONS!... 4 PROVEN RESULTS... 5 MINDSET... 8 THE BASICS... 9 RULES MEALS INTERMITTENT FASTING...
Contents CONGRATULATIONS!... 4 PROVEN RESULTS... 5 MINDSET... 8 THE BASICS... 9 RULES... 10 MEALS... 11 INTERMITTENT FASTING... 12 3.0 BONUS STRATEGY... 13 FAQ... 14 WEEKLY MEAL OUTLINE... 15 VEGGIES:...
More informationYour Journey Begins HERE
Your Journey Begins HERE congratulations on your 1st step towards losing weight & living a healthier lifestyle Welcome to our OGX Nutritional Management Program. During this program, you will be set on
More informationWELCOME TO: THE PALEO CLEANSE
PALEO 3-DAY CLEANSE WELCOME TO: THE PALEO CLEANSE Hello friends! Welcome to our Paleo 3-Day Cleanse. Going grain-free can COMPLETELY change your life. With grain-free living, you won t be counting calories
More informationGet ready to change how you feel and look in just 10 days. The CoreBody Reformer
Get ready to change how you feel and look in just 10 days. The CoreBody Reformer 10-Day Kick Start is the time to challenge yourself and create a new you. This is the most restrictive part of the program.
More informationCityline Weight Loss Food Journal
Cityline Weight Loss Food Journal Name: Date: Hormonal steps to boost metabolism for days 1. Frontload your day - eat breakfast with protein 2. Eat protein rich foods at every meal 3. Eat 1 selection of
More informationEating plan for 1800 calories
Eating plan for 1800 calories There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency.
More informationMy Diabetic Meal Plan during Pregnancy
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood glucose or blood sugar. This also helps
More information21-Day Fast Fat Loss Program
21-Day Fast Fat Loss Program Meal Plans Presented by LIFT Fitness Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. Your Weekly Nutrition Program Week 2 Presented/Edited by LIFT Fitness.
More informationEating plan for 2000 calories
Eating plan for 2000 calories There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency.
More informationClass 4: Let s practice: Other Breakfast Items fruit, yogurt, and cereals. i. Breakfast is the first meal you eat after
Class 4: Let s practice: Other Breakfast Items fruit, yogurt, and cereals 1. Health benefits of breakfast a. Breakfast enhances your body s metabolism. i. Breakfast is the first meal you eat after night
More informationThe more you understand how your body works, the more success you will have with the program.
800 Calorie Program Welcome to of our 9-Week Nutrition Program! For those of you looking for a structured approach to transition your eating habits and weight loss, our 9-week programs are an evidence-based
More informationAchieve Optimal Health!
Achieve Optimal Health! Discover optimal health with a free health coach Jennifer lost 70 lbs Results vary. Typical weight loss on the Medifast 5 & 1 Plan is 2-5 lbs per week for the first two weeks and
More informationPoints. Check in on Zen Planner with the ipad "CHECK IN" on Facebook and use #BetterAF2018 Final InBody check in
Points Check in on Zen Planner with the ipad "CHECK IN" on Facebook and use #BetterAF2018 Final InBody check in THE 6 WEEK PLAN The information contained in this guide is for informational purposes only.
More informationSports Nutrition Plan. 5 Nutrition Habits of Champions
Sports Nutrition Plan Don t let the summer months beat you. It doesn t take long to ruin all of your hard work from the school year. Make nutrition a priority this summer so you return to school prepared
More informationEating Well With Diabetes
Eating Well With Diabetes Based on Choose Your Foods Exchange List for Diabetes By: The American Diabetes Association & The Academy of Nutrition and Dietetics The Center for Cardiac Fitness Cardiac Rehab
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More informationATKINS GET STARTED WELCOME TO ON ATKINS: 40 lbs CHOOSE YOUR PLAN AND. Atkins 40. Atkins 20. When you eat fewer carbs. Less than lbs to lose
WELCOME TO ATKINS HOW IT WORKS HIGH CARB When you eat too many carbs your body immediately uses them for energy instead of accessing your fat stores. And what you don t use, the body stores as more fat.
More informationKETO 90 PROGRAM CONTENTS MEAL PLAN AND RECIPES. Program Overview Meal Plan Overview Breakfast Beverages Snacks Shakes...
KETO 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Program Overview... 2 Meal Plan Overview... 3 Breakfast s... 4 Snacks... 5 Shakes... 7 Lunch/Dinner Recipes... 8 1 KETO 90 PROGRAM OVERVIEW Overview The Program
More informationKETO 90 PROGRAM CONTENTS MEAL PLAN AND RECIPES. Program Overview Meal Plan Overview Breakfast Beverages Snacks Shakes...
KETO 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Program Overview... 2 Meal Plan Overview... 3 Breakfast s... 4 Snacks... 5 Shakes... 7 Lunch/Dinner Recipes... 8 1 KETO 90 PROGRAM OVERVIEW Overview The Program
More informationTHE 20-POUND CHALLENGE
THE 20-POUND CHALLENGE Rapid Fat Loss Nutrition Plan - Phase I Jeff McDaniel jeff@fastfitbootcamps.com Introduction The meal plans and nutrition principles that follow are a culmination of over 10 of years
More information2000 Calorie Fat Shredding
2000 Calorie Fat Shredding DESIGNED FOR PEOPLE 160-180 POUNDS MEALS, RECIPES, MACROS Coach Wayne - teamripped.com - All Right Reserved - Share but don t copy or edit. BRING IT! teamripped Gets Results!
More informationATKINS DIET: The Ultimate Atkins Diet Guide - Atkins Diet Plan For Weight Loss, Atkins Diet Plan For Fat Burning & Atkins Diet Plan For Healthy
ATKINS DIET: The Ultimate Atkins Diet Guide - Atkins Diet Plan For Weight Loss, Atkins Diet Plan For Fat Burning & Atkins Diet Plan For Healthy Living... Diet Plans, Healthy Foods, Low Carb Diet) By Jessica
More informationWELCOME TO ATKINS HOW IT WORKS WHEN YOU EAT TOO MANY CARBS WHEN YOU EAT FEWER CARBS. Low Carb
QUICK-START GUIDE WELCOME TO ATKINS HOW IT WORKS WHEN YOU EAT TOO MANY CARBS your body immediately uses them for energy instead of accessing your fat stores. And what you don t use, the body stores as
More informationTHE NEOSHAPE MEAL PLAN GUIDE
THE NEOSHAPE MEAL PLAN GUIDE THE NEOSHAPE DIET The aim of the Neoshape diet plan, is to provide a calorie restricted diet, which still provides you with all the vitamins and minerals you need to maintain
More informationQuestions and How to use these meal plans
Congratulations on taking charge of your health and your weight! You ll find that these meal plans are a great way to get your body started burning off fat in the least amount of time possible! There are
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More information2160 N. Alma School Rd. Suite 124 Chandler, AZ Office:
! 2160 N. Alma School Rd. Suite 124 Chandler, AZ 85224 Office: 480.442.3539 Email: Ryan@flexfitnessforyou.com www.flexfitaz.com Welcome to Flex Fitness! Thank you for your interest in becoming part of
More information14 FAT BURNING BREAKFAST IDEAS MADE UP OF PROTEIN AND SLOW CARBS
14 FAT BURNING BREAKFAST IDEAS MADE UP OF PROTEIN AND SLOW CARBS Greek N Berries 1 cup 0% fat Greek yogurt (i.e., FAGE, Chobani, StonyField, Yopa! ) 1 cup blueberries* 2 cups strawberries* 2 TBSP sugar-free
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More information14- Day Build Meal Plan
14- Day Build Meal Plan DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow s lunch DAY 2 Make extra brown rice and Turkey Chili* for tomorrow s lunch DAY 3 Want to Build Some Muscle? Your
More informationthewarrior 20 NUTRITION
thewarrior 20 NUTRITION GUIDE guide The Concept: Nutrition can be confusing. With many foods now marketed as "gluten-free," "light," all-natural and or "organic," you may have trouble selecting the healthiest
More informationthe final engagement 2
the final engagement 2 Health Advisory: Not all exercises are suitable for everyone, and this or any other exercise program may result in injury. Any use of this exercise program assumes the risk of injury
More information7 Day Fat Loss Kickstarter LADIES MEAL PLAN
7 Day Fat Loss Kickstarter LADIES MEAL PLAN LEGAL BIT All contents copyright 2018 by Food For Fitness Limited. All rights reserved worldwide. No part of this document may be reproduced or transmitted in
More information10 day BUSY MOM MEAL PLAN F R E E R E PO RT
10 day FREE BUSY MOM MEAL PLAN REPORT 10 DAY BUSY MOM MEAL PLAN 01 Mom s tend to put everyone s wants and needs before their own. Dinner is usually made with the children s preferences in mind or you get
More informationMeal Planning. for a Successful Lifestyle
Meal Planning for a Successful Lifestyle Building on the guiding principles of Melaleuca s Vitality: Simple Steps to Your Ideal Weight guide, this companion booklet provides three examples of goal-oriented
More information3-DAY Reboot FREE DETOX GUIDE
3-DAY Reboot FREE DETOX GUIDE ABOUT THE 3-DAY REBOOT The word "wellness" gets tossed around frequently and can lose meaning to some. "Wellness" simply means the state of being in good health. So by its
More information2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4
2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one enjoy! MONDAY DAY
More informationBy Regan Mizuno, CALL ME ANY TIME!!! THREE-DAY DIET: Anti-inflammatory goals.
By Regan Mizuno, REGAN MOVES www.reganmoves.com reganmizuno@gmail.com 720 470 8049 CALL ME ANY TIME!!! THREE-DAY DIET: Anti-inflammatory goals. Help reduce pain associated with inflammation caused by high
More informationCore System Keto Meal Plan
Appx. 1,350 calories. The Core System Keto Meal Plan is designed to support healthy weight loss. We have higher calorie plans available for men, those who are very active, or those who have more weight
More informationSPORTS NUTRITION HANDBOOK
Eating On The Road SPORTS NUTRITION HANDBOOK As a competitive athlete, your sport season is inevitably going to involve some time on the road. While traveling, most meals or snacks are going to be at your
More informationShaklee 180 Nutrition Guides
Shaklee 180 Nutrition Guides We re Canada s premier natural-source nutrition company, so it s important to us that you lose weight the healthy way. Take a look at these nutritional guides based on your
More information7 Day Fat Loss Meal Plan LADIES
7 Day Fat Loss Meal Plan LADIES LEGAL BIT All contents copyright 2018 by Food For Fitness Limited. All rights reserved worldwide. No part of this document may be reproduced or transmitted in any form,
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Oatmeal banana protein shake. Directions Full Recipe
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationCongratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program!
Congratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program! Substitutions: 2500 Just like you can adjust when you eat, you can also adjust what you eat. If you really
More informationTOP 10 METABOLIC RECIPES
TOP 10 METABOLIC RECIPES By Rob Connor P a g e 2 Recipe Index Spinach & Feta Omelet... 3 The New Yorker... 4 Ultimate Oatmeal... 5 Chicken Chicpeeze... 6 Pecan Crusted Broiled Salmon... 7 Beef Stir Fry...
More informationLOW CARB KETOGENIC SNACKS TOP30 INSANELY GOOD SNACK RECIPES TO THE BENEFITS OF A LOW CARB HIGH PROTEIN DIET
LOW CARB KETOGENIC SNACKS TOP30 INSANELY GOOD SNACK RECIPES TO THE BENEFITS OF A LOW CARB HIGH PROTEIN DIET page 1 / 5 page 2 / 5 low carb ketogenic snacks pdf Author: keto4cookbook. Hello! This is Low
More information1200-Calorie Meal Plan
1200-Calorie Meal Plan Meal/Snack Servings/Food Category Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Nutritional Beverage (1 1 oz. Protein 1 hardbed egg (1 Salsa Scrambles Eggs: 2 egg whites (1
More informationReady, Set, Start Counting!
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in
More information1600 Calorie Meal Plans
1600 Calorie Meal Plans - All meals are modeled after the plate method to include about 1 cup of carbohydrates or starches, 3 to 4 ounces of protein, and an unlimited amount of non starchy vegetables.
More informationFREETOBE. an inspiration to others. Lisa Castro Presidential Director Joni Rampolla, RD, LDN Director, Nutrition and Wellness
FREETOBE an inspiration to others Lisa Castro Presidential Director Joni Rampolla, RD, LDN Director, Nutrition and Wellness UNDERSTANDING THE 5 & 1 PLAN Lisa Castro Presidential Director Joni Rampolla,
More information1600 Calorie Rapid Fat Loss Detox Guidelines:
1600 Calorie Rapid Fat Loss Detox Guidelines: CONSULT WITH YOUR PHYSICIAN BEFORE STARTING ANY NUTRITIONAL PROGRAM. CHECK FOR FOOD ALLERGIES & MEDICATION INTERACTIONS Eat breakfast within 1 hr of waking
More informationEmpowered Nutrition - Critical Bench Lean Muscle Builder Calories
Hey Lean Muscle Builder: I have never been more excited for you than I am now that you have the necessary tools for building serious lean muscle and I want to thank you for giving me the opportunity to
More information14- Day Build Meal Plan
14- Day Build Meal Plan Want to Build Some Muscle? Your 14- Day Meal Plan combines lean protein with high quality, complex carbs to support muscle growth. Use the pantry and shopping list at the end of
More informationMy 30 Day Healthy Lifestyle Eating Plan
My 30 Day Healthy Lifestyle Eating Plan Mount Sinai is committed to helping you take a mindful approach to self-care and healthy living. An important part of self-care includes choosing foods that are
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More information- Protein Serving Sizes Women: one palm-sized portion with each meal
American restaurants have caused portion-distortion and we are used to eating very large portions that can really serve 2-3 people. In this chapter, we ll use something you always have with you your hands
More informationNutrition Planning LET S DO THIS!
Nutrition Planning LET S DO THIS! This nutrition section focuses on FAST fat loss! So if you aren t looking to lose pounds, you can adjust as needed. I m so excited for you to feel fit, lean, happy and
More information30 DAY PCOS DIET CHALLENGE. Hosted by Kym Campbell at Smart Fertility Choices
WEEK 2 FOOD FOR THOUGHT TYPICAL WESTERN BREAKFASTS ARE TERRIBLE FOR PCOS The typical western breakfast is the hardest meal to change because it generally consists of large amounts of foods that exacerbate
More informationMy Menu Planner Healthy eating just got easier.
My Menu Planner Healthy eating just got easier. Type 2 Diabetes Menu Plan- Female This menu is designed to help you prevent and manage type 2 diabetes. How to use this meal plan This meal plan is for general
More informationfit Day 1 Certified Personal Training Calories Protein Carbs Fat Breakfast Lunch Dinner
Day 1 2 whole eggs 1/2-1 cup cooked spinach 1/2 tomatoe, sliced 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw 1 ounce almonds (-2) 0 2 2 0 0 2 1 170 170 oz cooked salmon 1/2
More informationTOPS 28 Day Meal Planner for Members Day 8
TOPS 28 Day Meal Planner for Members Day 8 Avocado Toast made with: P.M. Snack ½ of a large (4 oz.) pear 1 1-oz. slice of whole-wheat bread, toasted 2 T. avocado, smashed 1 T. peanut butter Sprinkle of
More informationShakeology makes you healthy from the inside out. Shakeology can help you:* -DAY
-DAY JUMP START 1 AM BERRY SHAKEOLOGY SMOOTHIE (approx. 200 calories) 1 scoop Shakeology (any flavor) ½ cup fresh or frozen berries, unsweetened 1 cup water 1 cup ice GREEN TEA & FRUIT (approx. 150 calories)
More informationGROCERY STORE TOUR A Sample Day of Lean & Clean Meals
BREAKFAST Choco-Nut Butter Shake GROCERY STORE TOUR A Sample Day of Lean & Clean Meals Makes 1 Serving Calories: 405 Protein: 39 Fat: 18 Carbs: 26 ½ cup full-fat Greek yogurt ¼ cup oatmeal 1 tablespoon
More information42 Days to Fit & Feeling Good
Week 5 Meal Plan Smoothie of the Week : Thai Eye Opener Ingredients: ¼ cup coconut milk ¼ cup pineapple, fresh or frozen 2 carrots halved 1 medium apple, quartered ¼ teaspoon fresh ginger 1 handful spinach
More informationEmpowered Nutrition - Critical Bench Lean Muscle Builder Calories
Hey Lean Muscle Builder: I have never been more excited for you than I am now that you have the necessary tools for building serious lean muscle and I want to thank you for giving me the opportunity to
More informationHappy STEP BACK Into Your Healthy Lifestyle with Our Reset Plan! What s Happening this Month: IN THIS ISSUE
JANUARY 2016 609.537.6777 capitalhealth.org/weightloss Follow us on IN THIS ISSUE Happy 2016 from Your Friends at the Capital Health Metabolic & Weight Loss Center! STEP BACK Into Your Healthy Lifestyle
More information1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
More informationWeek 5 of the Empowerfitness 6-week Nutrition Challenge! A road to a healthier you!
Week 5 of the Empowerfitness 6-week Nutrition Challenge! A road to a healthier you! Congratulations! You are on your way to completing week 4 and preparing for week 5. You have shown a great deal of commitment
More informationLARGE CHICKEN SALAD CALORIES
LARGE CHICKEN SALAD 12 oz chicken 1 package of shredded lettuce (any lettuce or greenery is fine) 1 large tomato 1 large cucumber 2 oz almonds 820 Protein 92g Carbohydrates 10g Fats 40g TURKEY BURGER(S)
More informationDairy Free Menus for 1600 Calories Per Day
Each Sample Menu will give you healthy meal options that are all approximately 1600 calories for the day. Sample Menu 1 Cereal with Berries 346 cals 1¼ cups whole grain cereal 225 cals ½ cup rice or almond
More informationFOOD. that fits YOUR LIFE. lunch ideas & every day wellness tips
FOOD that fits YOUR LIFE lunch ideas & every day wellness tips You don t have to cook fancy or complicated just good food and fresh ingredients. Lighter eating doesn t have to be a sacrifice it can be
More informationMy Viva Plan Lunch L Basics
My Viva Plan Lunch Basics Lunch Basics When putting together any meal keep it simple. Healthy choices don t need to be complicated they just need to be available! By keeping just a handful of foods in
More informationHow to Lose 5 lbs of Fat in a Week. without Starving Yourself
How to Lose 5 lbs of Fat in a Week without Starving Yourself That s Right, FAT, NOT WATER WEIGHT! By Linda Yo Copyright 2008, by Linda Yo Also by Linda Yo If you are ready to become slim, trim, energized
More information300 calorie mix & match Mini Meals
300 calorie mix & match Mini Meals One way to make meal planning a cinch is to use mix-and-match meals. These mini meals all come in right around 300 calories so they re easy to use no matter what diet
More informationJOSHUA ZITTING S 8 WEEK SHRED NUTRITION PLAN
JOSHUA ZITTING S 8 WEEK SHRED NUTRITION PLAN PHASE 1 WEEKS 1-3 Protein - 1.5g per lb. of body weight Carbs - 1g per lb. of body weight Fat - 0.5g per lb. of body weight 3 whole eggs 3 egg whites 1 cup
More informationHIGH-PROTEIN SAMPLE MENUS
HIGH-PROTEIN SAMPLE MENUS High-Protein Sample Menus Cancer and treatments can increase the need for protein in your day. Ask your healthcare team or a registered dietitian how many protein grams and calories
More informationClass 3: Pancakes and Waffles. Talking Points: b. Breakfast is the first meal you eat after night long fast hence it
Learning Objectives: At the end of these four sessions, participants will be able to: 1. discuss at least two reasons breakfast is an important meal; 2. demonstrate at least one way to cook and egg and
More informationCopyright Notice. Published by: Alain Gonzalez
Copyright Notice Published by: Alain Gonzalez Copyright 2014 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws protect
More informationFRIDGE & PANTRY STOCK
1 Page The Clean Eating Meal Plan is designed to be family friendly meals for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very
More information2300 CALORIE MEAL PLAN. Author: Holly Expert
2300 CALORIE MEAL PLAN Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 2300 CALORIE MEAL PLAN This meal plan has been specifically designed for men who would like to lose
More informationWork Svelte into Your Life
Work Svelte into Your Life Ok, so you have read through these sections and you are feeling overwhelmed. Don t worry, you are not alone and I have something that will ease your anxiety. Integrating Svelte
More informationWhat to eat. Choose meals that fit your lifestyle
What to eat In this section you ll find tasty food ideas, meal builders and easy recipes to help you plan your day. You ll never wonder what to eat again! We ve also included some yummy flavour boosters
More informationVEGGIE DIET. without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT. The Circuit Factory - vegetarian DIET
without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT Welcome OUr plant eating, animal loving friends: So... you are one of those weirdos that doesn t eat meat. Don t worry, we ve got you covered.
More information7 Day High Calorie Weight Gain Meal Plan
7 Day High Calorie Weight Gain Meal Plan brought to you by weightgainpro.com Day 1-3096 Breakfast: 722 75g/2.65oz Granola 368 100g/3.5oz Greek Yogurt 120 Topping: 28g/1oz chopped Brazil Nuts, 1 handful
More informationCopyright Notice. Published by: Alain Gonzalez
Copyright Notice Published by: Alain Gonzalez Copyright 2014 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws protect
More informationAntioxidant Shakes are made with whey protein. They offer the essential goodness of fruit and chocolate without the calories or carbs.
PRODUCT MENU Medifast SHAKES Medifast Shakes are soy-based, heart-healthy, low-lactose and taste great, containing 14 grams of protein per serving. They come in six delicious flavors and mix easily with
More information2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description
DAY 1 Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00 2 Cups Milk,
More information9 Habits. for a Healthier You. Amanda R. Brown Registered Dietitian Certified Strength & Conditioning Specialist
9 Habits for a Healthier You Amanda R. Brown Registered Dietitian Certified Strength & Conditioning Specialist $147 billion spent on obesity related healthcare costs The current generation of children
More informationSMALL CHANGES IN THE BEGINNING BREAKFAST
In the previous article, I listed foods that were most balancing to achieve a clean burning metabolism that burns fat and gives you energy to spare. Most of my patients are too busy to cook so they rely
More informationThe Ab Coaster System. Contents. Introduction 3. Exercise Plan 4. Fast Track Meal Plan Day Express Program 27
AB COASTER SYSTEM The Ab Coaster System Contents Introduction 3 Exercise Plan 4 The Ab Coaster Workout DVD Track Your Way To Fast Track Meal Plan 7 Basic Guidelines Balance the Basics Women s Meal Plan
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 l 1 bowl of cold cereal (2 cups of cereal, 1 cup of low-fat milk) l 1 boiled egg (with small chunks of chicken) l 1 turkey sandwich ( or mustard optional; 1 slice
More informationYour Exclusive 21 Day Bikini Abs Program. By: Alli Kerr
Your Exclusive 21 Day Bikini Abs Program By: Alli Kerr www.thepinkphysique.com 478-254-3220 21 Day Bikini Abs Program Table of Contents Page 2 21 Day Cleanse...Page 3 Workout Plan...Page 4 Food Log.. Pages
More informationFRIDGE & PANTRY STOCK
The Clean Eating Meal Plan is designed for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very easy and more affordable! I list these
More informationNutrition to help your child heal after a burn
Nutrition to help your child heal after a burn Why is nutrition important for healing burns? Good nutrition is important after a burn and your child will need to get enough protein, calories, fluids, vitamins
More informationMedical Weight Management Program
Medical Weight Management Program Welcome to Sage Bariatric Medical Weight Management Program. You and your healthcare practitioner have decided on a program to support you in reaching your weight loss
More informationFRIDGE & PANTRY STOCK
The Clean Eating Meal Plan is designed to be family friendly meals for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very easy and
More information