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Who said you had to deprive yourself in order to lose weight? Here is an example of a balanced meal plan that, along with an exercise program, will enable most women and men to lose 1 lb a week, while providing all the necessary nutrients our body needs.
This menu contains approximately 1400 calories per day for women and 1800 calories per day for men. (Gentlemen, refer to foods and portions in bold print).
Example of a 7-day balanced meal plan
| Monday | |
| Breakfast | 1 English muffin, 15ml peanut butter, 250ml milk |
| AM snack | 1 homemade muffin, water (+ 1 apple) |
| Lunch | 100g shrimps, 250ml your choice of vegetables, 125ml (250ml) brown rice, water |
| PM snack | 1 orange, 30g low fat cheese, water |
| Dinner | 1 portion lemon veal escalopes, 1 (2) small potato(es), 10 steamed green beans, water |
| Evening snack | Green tea |
| Tuesday | |
| Breakfast | 125ml (250ml) breakfast cereal, 200ml (400ml) milk, 60ml raisins |
| AM snack | 125ml unsweetened fruit puree, 60ml walnuts, water |
| Lunch | 500ml lettuce, 75g (100g) chicken breast, 125ml canned tangerines, 30ml Asian vinaigrette, (+ 45ml peanuts), 4 Melba toast, 30g low fat cheese, water |
| PM snack | 100ml low fat yogurt, 2 clementines, water |
| Dinner | 100g stir-fried tofu, 250ml your choice of vegetables stir-fried, 250ml couscous, 5ml sesame oil, soya sauce, rice vinegar, water |
| Evening snack | 250ml strawberries, herbal tea |
| Wednesday | |
| Breakfast | 175ml oatmeal, 1 banana, coffee or water (+ 60ml almonds) |
| AM snack | 200ml enriched soy beverage (+ 1 peach) |
| Lunch | Egg sandwich, raw vegetables, water |
| PM snack | 125ml raisins, 125ml low fat cottage cheese, water |
| Dinner | 1 portion salmon cakes, 10 steamed asparagus, 125ml brown rice, water |
| Evening snack | Green tea (+ 250ml strawberries, 100ml low fat yogurt) |
| Thursday | |
| Breakfast | 100ml Greek yogurt, 125ml blueberries, 1 portion Homemade breakfast granola, coffee or water |
| AM snack | 1 orange, 1 small milk carton |
| Lunch | 1 chicken wrap, 1 tomato sliced, water |
| PM snack | 1 homemade muffin, water ( + 60ml raisins) |
| Dinner | 125ml couscous, 125ml cooked lentils, 250ml your choice of vegetables, 15ml olive oil, 15ml feta cheese crumbled, coriander (cilantro) to taste, water |
| Evening snack | 100ml low fat yogurt, herbal tea (+ 250 ml strawberries, 60ml walnuts) |
| Friday | |
| Breakfast | ½ bagel, 1 slice low fat cheese, 200ml orange juice |
| AM snack | 200ml enriched soy beverage, 2 clementines |
| Lunch | 125ml (250ml) spaghetti or macaroni, 250ml vegetables of your choice, meat sauce, water |
| PM snack | 1 apple, 50g low fat heese, water |
| Dinner | 2 Fish tacos, water |
| Evening snack | 125ml blueberries, green tea (+ 60ml almonds) |
| Saturday | |
| Breakfast | 1 portion Banana, blueberry and honey crepes, café ou eau |
| AM snack | 1 small chocolate milk carton, (+ 250ml raspberries) |
|
Lunch | Meal soup prepared with 250ml vegetables of your choice, 135ml canned red kidney beans, 375ml chicken broth with seasonings to taste, 2 unsalted crackers |
| PM snack | 1 banana, water (+ 60ml almonds) |
| Dinner | 90g steak, 10 asparagus, 125ml (250ml) brown rice, water |
|
Evening snack | 1 portion Vanilla and spice peaches, water |
| Sunday | |
| Breakfast | 1 small vegetarian omelet, 1 (2) slices of bread, coffee or water |
| AM snack | 100ml low fat yogurt, 125ml (250ml) raspberries, water |
| Lunch | 1 cheese sandwich, 500ml lettuce greens, 30ml Italian vinaigrette, water |
| PM snack | 125ml unsweetened fruit puree, 1 small milk carton |
| Dinner | 1 portion Pork tenderloin on sweet potato puree, water |
| Evening snack | 1 homemade muffin, green tea, (+ 1 apple, 60ml walnuts) |
Adjust your menu according to your needs
It is possible that 1400 or 1800 calories does not answer your daily requirement. In which case, a nutritionist will be able to determine your specific needs and will suggest an alternative. Otherwise, I would ask all those who wish to try the above mentioned menu suggestions to go ahead and I would certainly appreciate some feedback, pardon the pun! Enjoy!
Example of a balanced meal plan is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012
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