Laura s 1400-calorie meal plan and skeleton Hello! The first step to changing your body losing weight and getting fit is to Bring It with your eating! The second step is, of course, bringing it with your workout five to six times a week. In some ways, that seems to be the easy part! I understand that for many, learning how to eat right can seem like an overwhelming task. That s why I ve tried to simplify the process of learning to choose the right foods by creating what I term a skeleton. The skeleton is meant to provide you with a general outline that will allow you to choose the right ratio of carbs, protein, veggies, fruit, and dairy, without having to eat each the exact foods listed. Please read this document carefully. I want to empower you by helping you choose the right foods on your own! This document is meant to do just that. If you have any questions, please ask! I will be happy to help you. You can always reach me on my facbook page at http://www.facebook.com/laurakellypifer. See ya there! Are you ready? Let s GO! Here we go: STEP ONE: From Meal Plan to Skeleton For instructional purposes, we will take one sample day and teach you how to create your own skeleton: Please take a close look at the proposed meal plan for day 1. In the column to the right of the food item listed, we have labeled the food carb, protein, veggie, dairy, fruit, or fat. Also, please NOTE: You can use Shakeology to replace breakfast, lunch, or dinner. Subjects in a 90-day study lost an average of TEN POUNDS when they replaced a meal with Shakeology. I use Shakeology as a meal replacement. Basic 1400 Calorie Meal Plan Today's Nutritional Index Calories 1,412 Carbs 151 g Protein 129 g
Fat 36 g Fiber 25 g DAY 1 Breakfast Oatmeal and Blueberries * 1 cup cooked oatmeal (CARB) * 1 cup nonfat milk (DAIRY) * 1 cup blueberries (FRUIT) or Shakeology Snack Raspberry Protein Smoothie * 1 cup sliced raspberries (FRUIT) * 1 scoop Protein Powder (PROTEIN) * 1 cup nonfat milk (DAIRY) Mix ingredients in blender.
Lunch Turkey Sandwich * 2 slices whole wheat bread (CARB) * 4 slices turkey (PROTEIN) * 4 leaves romaine lettuce (VEGGIE) * 1 tsp. mustard (condiment) * 2 slices tomato (VEGGIE) * 1 cup alfalfa sprouts (VEGGIE) or Shakeology (but I would only replace one meal with Shakeology) Snack Cottage Cheese with Paprika * 1 cup low-fat cottage cheese (PROTEIN or DAIRY) * 1 tsp. paprika (condiment)
Dinner Salmon, Brown Rice, Asparagus, and Salad * 4 oz. broiled or baked salmon fillet (PROTEIN) * 1/2 cup cooked long-grain brown rice (CARB) * 2 cups shredded romaine lettuce (VEGGIE) * 1 cup chopped steamed asparagus (VEGGIE) * 1 cup sliced cucumbers (VEGGIE) * 1-1/2 Tbsp. vinegar and oil Italian dressing (condiment, FAT) or Shakeology By determining, for example, that 4 oz. of salmon is a PROTEIN and ½ a cup of cooked long grain rice is a CARB, we have just created a skeleton. Let s put it all together: IF you are trying to eat 1400 calories a day, your SKELETON will look like this: 1400 Calorie SKELETON Breakfast: --carb --dairy --fruit or Shakeology: which is a complete meal with protein and good carbs! Snack:
--dairy --fruit Lunch: --carb (REMOVE IF YOU WANT) --veggies Snack: Dinner: --veggies --carb (but try to not eat carbs at night!) STEP 2: From Skeleton to picking foods you like! Now that you ve created your skeleton, you re ready to fill in the categories by picking and choosing healthy foods you like!! Refer to Michi s Ladder! Let s take breakfast as an example of how to move from the skeleton to real foods that you d actually consider eating! The meal plan says that on day 1, you can eat: * 1 cup cooked oatmeal (CARB) * 1 cup nonfat milk (DAIRY) * 1 cup blueberries (FRUIT Your skeleton gives you a lot more flexibility! You can select: A CARB A DAIRY A FRUIT from the three sources above. SO: If I look at Michi s Ladder (stick with the top 2 tiers) to see what options I have when choosing a carb, I see that I can have several breakfast foods in this category such as: bran, cereal (whole grain), oatmeal, banana, raspberries, etc. What shall you choose? It s up to you! But if you look at your skeleton, you ll see that you can also have a fruit. So, your best option is probably bran, cereal, or oatmeal.
BE SURE TO READ THE LABEL ON YOUR FOOD TO ENSURE THAT YOU ARE EATING A SERVING OF A CERTAIN FOOD ITEM and NOT TWO OR THREE!! Next, you can decide which fruit to have for breakfast, since your skeleton calls for a fruit. According to Michi s Ladder, you can have bananas, raspberries, nectarines, pineapple, papaya.the possibilities are endless!! Once you ve selected your carb and fruit, you are ready to select your dairy. Will you have milk? Soymilk? Yogurt? Cheese? You see, it really is up to you!! On a typical day, Rochelle s breakfast looks like this: Egg whites (Protein) Cup of skim milk (Dairy) ½ a banana (Fruit) Rochelle wanted to speed up her weight loss by eating only 2 carbs a day, usually for lunch. I hope this skeleton will make sense to you! Don t be afraid to play with. Here s to a lifetime of healthful eating!!! Have questions on todays meal plan? Contact Coach Laura at http://www.facebook.com/laurakellypifer BRING IT!