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Weight Loss Meal Plans (Part 4 – Week 3 Meal Plans) | Weight Loss For Life!

Weight Loss Meal Plans (Part 4 – Week 3 Meal Plans)

Posted on September 13, 2012 by Mark R Williams

Weight Loss Meal Plans

Weight Loss Meal Plans

This is part 4 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:

If you did not get a chance to buy Celtic Sea Salt, http://www.celticseas.com, please do so this week. This week we are going to incorporate our first supplement, a high quality Omega 3 supplement. The benefits of Omega 3’s are endless. Not only do they assist in weight loss, but they alleviate joint pains, improve digestion and elimination, and keep the arteries of the heart nice and clean. The Omega 3 supplement I recommend is Prograde’s Krill Oil. It can be purchased here: http://fishoil.getprograde.net

You are going to begin by taking one softgel with dinner. We will gradually increase as the weeks go on. If there was only one supplement that I could have all of my clients on, it would be a high quality Omega 3 supplement. It really does wonders for the body.

Weight Loss Meal Plan – Week 2

Meal Plan For Breakfast (7-8am)

Protein Choices: Choose One

1 whole organic egg + 3 whites
2 whole organic eggs
3 slices nitrate 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
1 Chicken sausage
2 slices 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
1 cup red, yellow, or green peppers
½ medium tomato
(or 1 cup combination of any of the above.
Ex. 1 cup peppers, tomato, and spinach in an omelet)

Fruit Choices: Choose One

1 green apple
1 pear
½ medium banana
1 cup berries (strawberries, blueberries, raspberries, blackberries)
1 cup fresh pineapple

Examples:

1 egg + 3 whites
1 cup spinach, asparagus and tomatoes
½ medium banana
—–
½ cup cottage cheese
½ tomato
1 green apple
—–
3 Tbsp Hummus
1 cup raw red peppers
1 cup strawberries
—–
1 chicken sausage
1 cup spinach
1 cup fresh pineapple

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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
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Meal Plan for Snack #1 (10-11am)

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
6-7 Baby Carrots
½ sliced red, yellow, or green pepper
1 cup broccoli or cauliflower
Fruit Choices: Choose One
1 green apple
1 pear
1 cup berries (strawberries, blueberries, raspberries, blackberries)

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 raspberries

Meal Plan for 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 (V)
½ – 1 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
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 beans used to make a veggie burger (black bean burger or garbanzo bean burger)
Over sautéed spinach
Salad on the side with apple cider vinegar and 1 Tbsp extra virgin olive oil
—–
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 5 – Week 4 Meal Plans)!

Other posts in the Weight Loss Meal Plans series:

What Others Are Saying

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