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Weight Loss Meal Plans (Part 2 – Week 1 Meal Plans) | Weight Loss For Life!

Weight Loss Meal Plans (Part 2 – Week 1 Meal Plans)

Posted on September 13, 2012 by Mark R Williams

Weight Loss Meal Plans

This is part 2 of a series on weight loss meal plans. We will show 6 weeks worth of meal plans to get you started right on your weight loss plan!

Weight Loss Meal Plans Notes:

Turkey, Beef, Pork Bacon – Look for a brand that has 5-7 g of protein per slice and contains NO nitrites. Also look for “no hormones or antibiotics” used on the animal.

Turkey or Chicken Breakfast Sausage – Look for a brand that has 5-7 g of protein per link and contains NO nitrites. Also look for “no hormones or antibiotics” used on the animal.

Eggs must be organic! I would love for all of the food you eat to be organic but if nothing else, eggs are a must!

All almonds, walnuts, pumpkin seeds, sunflower seeds and almond butter must be raw. They cannot be roasted. Roasting nuts takes a good food and turns it into a bad food!

Olive Oil must be Extra Virgin and preferably organic.

*If you have chosen to take the 2 week “no wheat, no dairy” challenge, cottage
cheese should be eliminated from your protein choices.

Typical Day Meals and Times:

7am – Breakfast
10am – Snack #1
1pm – Lunch
3pm – Snack #2
6pm – Dinner

If your schedule does not permit for eating at these times, you can structure your
day however it works best for you. Just be sure to fit in a minimum of 4 of your
meals and space each meal no more than 4 hours apart, 3 hours being the ideal.
Water Intake – ½ of your bodyweight in ounces of water.

Example: If you weigh 150lbs, you would have to drink 75 ounces
of water.

Weight Loss Meal Plan – Week 1

Meal Plan for Breakfast (7-8am)

Protein Choices: Choose One

1 organic egg + 3 whites
2-3 whole organic eggs
3 slices nitrate/nitrite free turkey, beef or pork bacon
2 nitrite free turkey or chicken breakfast sausages
2-3 oz leftover meat (beef, poultry, pork, fish) from the night before
3 Tbsps Hummus
½ cup cottage cheese
2 Tbsp Natural Raw Nut butter ex. Almond butter or peanut butter

Vegetable Choices: Choose One

1 cup cooked broccoli
1 cup cooked cauliflower
1 cup sautéed spinach
1 cup steamed asparagus

Fruit Choices: Choose One

1 green apple
1 pear
½ medium banana
½ cup strawberries or blueberries (or combination of both)

Examples:

1 egg + 3 whites
1 cup steamed cauliflower
1 green apple
—–
3 slices turkey bacon
1 cup spinach
½ medium banana
—–
3 Tbsp Hummus
1 cup steamed cauliflower
½ cup strawberries
—–
2 oz leftover salmon
1 cup cooked broccoli
1 pear

————————————————————————–
These meal plans are part of the Diet Solution.  For many more weight loss tips and details, check out this 15 minute Diet Solution video:

Weight Loss Meal Plans Video
————————————————————————–

Meal Plan for Snack #1 (10-11am) and Snack #2 (3-4pm)

Protein Choices: Choose One

2 TBSP Natural, Raw Almond Butter (V)
1 oz Raw Almonds (V)
1 oz Raw Walnuts (V)
1 oz Raw Pumpkin Seeds (V)
1 oz Raw Sunflower Seeds (V)
2 hard boiled eggs
2 oz sliced turkey breast or chicken breast

Vegetable Choices: Choose One

Celery Sticks
6-7 Baby Carrots
½ sliced red, yellow, or green pepper
1 cup broccoli or cauliflower
Fruit Choices: Choose One
1 green apple
1 cup strawberries
1 cup blueberries

Examples:

2 Tbsp Almond Butter
Celery Sticks and 1 small green apple
—–
2 hard boiled eggs
½ yellow pepper
1 cup blueberries
—–
1 ounce raw walnuts
6 baby carrots
1 cup strawberries

Meal Plan for Lunch (1-2pm) and Dinner (6-7pm)

Protein Choices: Choose One

3-5 ounces chicken (dark or white meat)
3-5 ounces turkey (dark or white meat)
3-5 ounces fish (tuna only 1 time per week)
2-4 ounces beef (lean varieties)
1 cup cooked beans (any variety) or lentils (V)
½ cup cottage cheese (V) *

Over a salad that is made up of any of the following:

All lettuce except for Iceberg (It has no nutritional value)
Celery, Peppers, Cucumbers, Tomatoes

Vegetable Choices: Choose One

1 cup cooked broccoli
1 cup cooked cauliflower
1 cup sautéed spinach
1 cup steamed asparagus

Dressing:

Raw Apple Cider Vinegar
2 tsps Extra Virgin Olive Oil
Spices (salt, pepper, Italian Seasonings, to taste)

Examples:

4 oz grilled chicken (white or dark)
Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery
1 cup asparagus added to the salad or on the side
Apple Cider Vinegar and 2 tsps olive oil as dressing
—–
½ cup chickpeas + ½ cup kidney beans
Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery
1 cup cooked broccoli added to the salad or on the side
Apple Cider Vinegar and 2 tsps olive oil as dressing
—–
4 oz salmon
Over sautéed spinach
Salad on the side with apple cider vinegar and 2 tsps extra virgin olive oil
—–

Next, check out Weight Loss Meal Plans (Part 3 – Week 2 Meal Plans)

Other posts in the Weight Loss Meal Plans series:

What Others Are Saying

  1. Pingback: Weight Loss Meal Plans (Part 1 – Introduction) | Weight Loss For Life!

  2. Pingback: Weight Loss Meal Plans (Part 4 – Week 3 Meal Plans) | Weight Loss For Life!

  3. Pingback: Weight Loss Meal Plans (Part 3 – Week 2 Meal Plans) | Weight Loss For Life!

  4. Pingback: Weight Loss Meal Plans (Part 6 – Week 5 Meal Plans) | Weight Loss For Life!

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