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Weight Loss Meal Plans (Part 5 – Week 4 Meal Plans) | Weight Loss For Life!

Weight Loss Meal Plans (Part 5 – Week 4 Meal Plans)

Posted on September 13, 2012 by Mark R Williams

Weight Loss Meal Plans

Weight Loss Meal Plans

This is part 5 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:

1. You can use 2 tsps of wheat free soy sauce for cooking. This can be found at most Health Food stores.
2. By now you should be using Celtic Sea Salt http://www.celticseas.com
3. If you choose beans as your protein choice, do not choose it as your carbohydrate choice as well.
4. If you did not get to incorporate an Omega 3 supplement yet, please do that as soon as you can. Below I have included the notes from last week:

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 egg + 3 whites
2 whole organic eggs
3 slices 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
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
1 cup cooked cauliflower
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 Plan for Lunch (1-2pm)

Protein Choices: Choose One

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

Carb Choices: Choose One

½ cup cooked brown rice
½ cup cooked millet
½ cup cooked quinoa
½ cup or 4 oz cooked sweet potato
½ cup cooked beans (any variety)

Vegetable Choices: Choose One

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

Salad that is made up of any of the following:

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

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

Examples:

3 oz grilled chicken (white or dark)
Large salad made up of Romaine lettuce, tomatoes, cucumbers and celery
1 cup asparagus added to the salad or on the side
½ cup garbanzo beans added to the salad
Apple Cider Vinegar and 2 tsps flaxseed oil as dressing
—–
1 cup cooked beans (combination of 2-3 different varieties)
½ cup cooked quinoa
1 cup cooked cauliflower
—–
3 oz salmon
Over sautéed spinach
4 oz sweet potato

Salad on the side with apple cider vinegar and 2 tsps extra virgin
olive oil
—–
2 oz beef
Broccoli and Cauliflower stir fry (small amount of wheat free soy
sauce, see note below)
Over ½ cup brown rice
Salad on the side with apple cider vinegar and 2 tsps extra virgin olive oil

Meal Plan for 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 (any variety) or lentils
½ 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 black beans used to make a black 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 6 – Week 5 Meal Plans)!

Other posts in the Weight Loss Meal Plans series:

What Others Are Saying

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