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

Weight Loss Meal Plans (Part 3 – Week 2 Meal Plans)

Posted on September 13, 2012 by Mark R Williams

Weight Loss Meal Plans

Weight Loss Meal Plans

This is part 3 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 Plan Notes:

For the Turkey, Beef, and 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!

Remember all nuts must be raw. Olive Oil must be Extra Virgin and preferably organic. Flaxseed oil must go in the refrigerator.

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.

Salt – One big change for this week is that you are going to buy Celtic Sea Salt. You can either buy it at Whole Foods or order it online at www.celticseas.com.

I encourage you to replace any salt in your home (Kosher, Iodized, or any other form of sea salt) with this brand. I assure you that salt is not bad. It is just the type of salt that is either good or bad. Do not worry if you cannot get this salt right away. I just want this to be one of those changes that you incorporate for life!

Weight Loss Meal Plan – Week 2

Meal Plan For Breakfast (7-8am)

Protein Choices: Choose One

2 whole organic eggs
3 slices nitrate/nitrite free turkey, beef or pork bacon
2 nitrate/nitrite free turkey or chicken breakfast sausages
2-3 oz leftover meat (beef, poultry, pork, fish) from the night before
1 Chicken sausage
2 slices nitrate/nitrite free Canadian Bacon
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

Fat Choices: Choose One

¼ Avocado
2 teaspoons flax seed oil (do not cook with flaxseed oil)
2 teaspoons extra virgin olive oil

Examples:

2 eggs
1 cup steamed cauliflower
2 tsps flaxseed oil over the cauliflower
—–
2 slices Canadian Bacon
1 cup spinach
¼ Avocado
—–
3 Tbsp Hummus
1 cup cooked cauliflower
¼ Avocado
—–
1 Chicken Sausage
1 cup cooked broccoli
2 tsps extra virgin olive oil

————————————————————————–
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
1 oz Raw Almonds
1 oz Raw Walnuts
1 oz Macadamia nuts
1 oz Raw Pecans
1 oz Raw Pumpkin Seeds
1 oz Raw Sunflower Seeds
2 hard boiled eggs
2 oz turkey (dark or white) or chicken (dark or white)
1 Chicken Sausage

Vegetable Choices: Choose One

Celery Sticks
10 Baby Carrots
1 sliced red, yellow, or green pepper
1 large sliced tomato
2 cups broccoli or cauliflower

Examples:

1 chicken sausage
1 large sliced tomato
—–
2 hard boiled eggs
1 yellow pepper
—–
1 ounce raw macadamia nuts
10 baby carrots

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

Protein Choices: Choose One

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

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
1 Tbsp Extra Virgin Olive Oil or Flax Seed 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 1 Tbsp flaxseed oil as dressing
—–
1 cup cooked combo of black beans, kidney beans and pinto beans
Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery
1 cup cauliflower added to the salad or on the side
Apple Cider Vinegar and 1 Tbsp flaxseed oil as dressing
—–
3 oz beef burger
Over sautéed spinach
Salad on the side with apple cider vinegar and 1 Tbsp extra virgin olive oil
—–
Next, check out Weight Loss Meal Plans (Part 4 – Week 3 Meal Plans) .

Other posts in the Weight Loss Meal Plans series:

What Others Are Saying

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