Tuesday, September 20, 2011

Sample Meal Plan

Yo yo yo Versus Folks!  I've been asked and asked about writing down a sample meal plan and I have always said, "NO!".  However,  I'll go against my better judgement and write one out for you.

This is the meal plan I've followed 3 times to lose weight fast. 

DISCLAIMER:  It worked for me and I loved it.  However it might not work for you and you need to consult a physician before you begin any diet plan (i've always wanted to write that).

Breakfast:  As I have said many times, breakfast is and always will be the most important meal of the day.  There are 100's of clever analogies I could use to stress the importance of breakfast but I'll just say this:  If you make any excuse for not eating breakfast, you do not want your weight loss goal bad enough  End of Story!

Here is the main goal for breakfast:  Make it Protein and Fat.  Guess what?  When you limit your meal choices to protein and fat it TOTALLY takes out 90% of what Americans normally eat.  Milk, Cereal, Honey Buns, Donuts, Toast, Grits, Pancakes, Biscuits, Waffles, Pop-tarts, Granola Bars, Special K Bars, breakfast burritos, etc... are a no go.  Why?  They make you fat.  Period.  Do not try and rationalize a crummy food choice into your diet if your goal is weight loss.

So what can you eat?  Eggs, Bacon, Sausage, Protein Shake, Leftovers from the night before.  I always would eat 3-4 eggs and 2 pieces of bacon or I'd go to subway and order a foot long breakfast sub and ask them to serve it to me without bread.  NO CHEESE!  Load up on the veggies and have a blast!

Snack:  For me, Protein bar or some LOW SUGAR Beef Jerky.  Simple, easy, and effective.

Lunch:  Always a salad or a Meat and Veggies from somewhere in Hattiesburg.  If you take off the croutons and cheese you are left with Meat and Veggies.  Try Lenny's, Subway, Poboy Express, The End Zone, Caliente Grill, Hell ANYWHERE!  Next Question: Dressing!  I started using Ranch and tried using very little.  I lost that battle.  When dressings are concerned LOW SUGAR is the best bet.  Google what dressings are the best.  For me, I used a lot hot sauce, salsa, guacamole... or anything to make the salad moist.  Eventually I kick the dressing altogether because... I WAS GETTING RESULTS.  Remember FAT FREE and LIGHT isn't always the best.

Snack:  Same as above

Dinner:  Chili, Soup, Crock Pot Meal, Ribs, Steak, Chicken, Pork, Fish, Veal, Shrimp, broccoli, kale, spinach, cabbage, asparagus, onions, tomatoes, avocado, etc.  Anyway you guys want to combine any of this is perfectly cool.  I had theme nights usually every Monday Wed and Friday.  For Example: Mexican Monday!  I would make my own fajitas, with black beans, and avocado.  Wednesday: Italian theme.  I made vegetable spaghetti MINUS the noodles.  Tons of zucchini, squash, sauce and lean ground beef or ground turkey.

Breakfast: 3-4 eggs, whites or whole, 2 pieces of bacon or subway footlong breakfast sub with no bread

Snack: Protein Bar or leftovers

Lunch: Salad with no cheese or croutons or meat and veggies of any type

Snack: Same

Dinner: Meat and Veggie

Usually what happens when I write a very detailed meal plan is this:  PEOPLE DON'T FOLLOW IT.  If you go see a certified nutritionist you'll pay out the Wazoo for it... maybe the money is a motivator.

Lastly.  You must learn how to take care of yourself.  If you do not put thought into your nutrition or effort into your nutrition, you WILL fail.  You can not Out Train or Out Work a bad nutrition program!  Try this for 30 days with only a cheat day every 10 days... JACK POT.

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