Meal Plan:

Total Calories: 1,510

Breakfast
Oatmeal pancake
(Mix 1 cup egg whites and ½ cup oats [raw] with 1 cup blueberries and cook [like a pancake] in a pan on medium heat until thoroughly cooked. Top with 1 tbsp. maple syrup.) and 1 medium banana
417 cal
½ cup skim milk 42 cal
Lunch
Tuna and avocado sandwich
(2 slices whole wheat bread, ½ can of tuna with 1 tbsp. low-fat mayonnaise, ¼ avocado, 1 slice of tomato and ½ cup spinach)
347 cal
2 cups of celery and cucumber with 2 tbsp. hummus 86 cal
Dinner
1 cup cooked brown rice topped with 4 oz. grilled skinless chicken breast, 2 tbsp. salsa and 2 cups chopped, steamed asparagus 513 cal
1 cup unsweetened applesauce with a dash of cinnamon 105 cal
Total Calories 1510

Activity Plan:

10 minutes – stairs (10 flights)

Learn The Basics About Macronutrients:

The food you eat contains three macronutrients: protein, carbohydrates and fat.

Carbohydrates
provide 4 calories per gram

Protein
provides 4 calories per gram

Fat
provides 9 calories per gram

Besides carbohydrates, protein and fats, the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival – so steer clear of it!

Your meals should be made up of mostly protein, with some carbohydrates and a smaller amount of fat. Avoid meals that contain a majority of 1 macronutrient, such as snack foods made mostly out of sugar. An example of a well-balanced macronutrient meal is a large piece of unbreaded fish or chicken, with a small side of vegetables and sweet potatoes.

1. Remove All Temptations:

Do yourself a huge favor and remove all the sugary snacks, salty snacks and generally unhealthy foods that are in your kitchen and your fridge. Stock your pantry and fridge with only healthy items that will help you reach your goals!

2. Keep Track of What You Eat

This includes every little morsel of food that you eat at any time of the day – not just at meals. Writing down what and how much you eat will allow you to manage your calories. It will also hold you accountable. Try downloading a free app like MyFitnessPal to help you track specific foods and monitor your progress.

3. Planning Ahead

Planning what you’re going to eat ahead of time will make it easier to stick to your diet and avoid being forced to eat out or choose from greasy fast food. Spend one hour on Sunday prepping healthy dinners for the week.

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