meal plan?

Question

can someone give me a sample of a good meal plan to eat so i can lose weight? how much and how often? and what helped for you? thankyou!

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

it took me a long time and lots of yo-yo diets to put this finally together and lose weight for good.
i also had to understand that diet is a way of life not a sprint.

Answer 2

For me, I always eat breakfast, either oatmeal, cereal, or an egg and toast. I have a snack about two hours after eating breakfast, either a few baby carrots or a handful of almonds. For lunch, I eat a salad, not to big. With some protein (chicken, steak, or tuna). Two hours later another snack, a piece of fruit, apple or orange. For dinner, salmon and vegetables.

Drink 64 ounces of water a day, if you find it difficult, for every ounces you drink of soda, drink the same amount of water. Eventually you will be able to drink the water with ease.

Alot of what you eat should be portion controlled. I have found using a salad plate is the perfect side. A dinner plate is too big and you tend to eat more. By doing eating this way and walking 2 miles a day and doing cardio 3 times a week. I lost 25 pounds in six weeks.

Answer 3

okay well you could try slim fast but only one can a day. its supposed to make you full for 4 hours and then you can cook two meals so you won't overeat. another plan is water not to much though. but if you drink water it works the same way as slim fast and cheaper and makes you eat less. eat foods that are high in protein they fill you up quicker. those are just a few ideas.

Answer 4

You can with no trouble create a balanced meal plan your self. Just comply with the meals pyramid, decide upon instances for each and every meal, and what quantity of servings of each and every meals institution you desire in eah meal. And keep on with it! Write it down. Plan your foods headquartered off of it the day earlier than after which comply with it. If that's too rough for you or an excessive amount of, then see a neighborhood nutritionist or dietician. Example: Breakfast- at get up two grains one million protein one million dairy Mid morning- approximately eleven o'clock one million fruit Lunch- approximately two o'clock two grains one million protein one million dairy one million vegetable Snack- approximately four oclock one million grain and/or protein one million vegetable Dinner- approximately 6-7 o'clock two grains one million protein one million vegetable one million dairy Evening snack- approximately eight-nine (not obligatory) one million fruit and or one million dairy one million grain

Answer 5

Eat enough protein for you body weight daly.
Eat a serving of complex carbs with each meal
Add vegetables, some fruit
Drink 2 liters of water daily
Avoid sugar, caffeine, soda, sweets, packaged foods