Stop starving – Meal and snack creation made simple

The good news? Weight management is simple. The bad news? Weight management is not easy. I am continually growing my expertise in the matter, trying to better understand how I can help my friends, family, clients, strangers, etc. I wish that I could make it easier for you.

In talking to individuals, it is becoming more and more obvious to me that we are starving ourselves. We are starving ourselves fat. Yesterday, I posted about how many calories you should eat. Just because you are eating enough calories does not mean that you are not starving. Are you eating empty calories (watch future posts)? Are you drinking too  much alcohol? Are you eliminating an entire food group? If you don’t eat your vegetables, you are starving your body of vital vitamins and minerals.

While planning your daily meals and snacks, select your preferred foods and match them with the portions outlined on the gender-specific meal template. It should be noted that some fats also double as a protein. Because of the low caloric value and high nutrient value of green vegetables, you can add a few more servings if you desire. I advise you drink 1-2 8 oz. glasses of cold water with each meal and snack. After a few weeks, if you find you are not losing fat as quickly as desired, try cutting your grains back 1 serving: For example from 3 to 2, and 2 to 1.

Meal Plan Template for Males

Breakfast Snack Lunch Snack Dinner Snack
3 grains 2 grains or fruit (or combo of 1 grain and 1 fruit) and 1 protein 3 grains 2 grains or fruits (or combo of 1 grain and 1 fruit) and 1 protein or fat 3 grains 2 fruits or vegetable and 1 protein or fat
1 protein OR 2 proteins OR 2 proteins OR
1 fruit 1 protein supplement 1 fat 1 protein supplement 1 fat 1 protein supplement
1 fat 1 fruit or vegetable 3 vegetables

Meal Plan Template for Females

Breakfast Snack Lunch Snack Dinner Snack
2 grains 1 grain or fruit and 1 protein 2 grains 1 grain or a fruit and 1 protein or fat 2 grains 1 fruit or vegetable and 1 protein or fat
1 protein OR 1 protein OR 1 protein OR
1 fruit 1 protein supplement 1 fat or vegetable 1 protein supplement 1 fat 1 protein supplement
1 fat 3 vegetables

Below I have included some tables reference the macronutrient categories. This IS NOT all inclusive. If you enjoy eating something that you don’t see here and you want to know where it fits – ask!

Now go forth – and don’t be afraid to eat! The good foods listed here, of course.

GRAINS
PROTEIN
Meat/Egg
Dairy
Vegetarian

1 slice bread

4 oz turkey

1/2 cottage cheese

1/2 c tofu/unprocessed soy/soybeans (edamame)

1/2 bagel

4 oz chicken breast

8 oz fat-free or 1% milk

1/2 c cooked beans (legumes)

1/2 English muffin

4 oz fish (all types)

6 oz low-sugar, fat-free yogurt

1/2 c soy milk

1 whole wheat tortilla

2 eggs

1/2 c lentils/peas

1 c high-fiber cereal

4 egg whites

1/2 c cooked oatmeal

3/4 c egg beaters

1/2 c brown rice

4 oz lean beef (sirlion/round/flank steaks)

1/2 c cooked pasta

4 oz lean ham/pork

1 m baked sweet potato

1 m baked potato

1/2 c corn

Fruits
Vegetables
Fats
Supplements

1 apple

1/2 c asparagus

1 Tbsp olive oil

Daily Multi-Vitamin

Omega 3/Fish Oil

high-quality protein supplements

1 banana

1/2 c bell pepper

1 Tbsp flaxseed oil

1 c berries

1/2 c carrots

1/2 avocado

1 grapefruit

1/2 c green beans

1/4 c peanuts, walnuts, or almonds

1 orange

1/2 c mushrooms

1/4 c low-fat cheese

1 peach or nectarine

1 c spinach

1 slice low-fat cheese

1 1/2 c grapes

1 c romaine lettuce

2 Tbsp low-fat dressing

21 cherries

1/2 c celery

1 Tbsp  regular dressing

8 strawberries

1/2 c cookd or raw vegetables

1 tsp butter or margarine

1/2-3/4 c 100% fruit juice

1 c raw leafy vegetables.

1 Tbsp peanut butter

1 medium fruit

1 Tbsp Enov oil

1/2 c cooked or canned fruit

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6 thoughts on “Stop starving – Meal and snack creation made simple

  1. Pingback: A day in the life of my nutrition | StrongBraveHonest

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  3. Pingback: Why eating everything in moderation does not work | StrongBraveHonest

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