A meal plan that works!
We have so much to do in 1 day, and it never seems like there is enough time to do it all. Cooking for the kids, cleaning, running errands, etc. We tend to eat on the go because we don't feel like we have time to care about what we are putting in our bodies, and we tend to feel like since we ate pretty shitty yesterday, that today won't matter. WRONG!! My favorite word is tomorrow. Tomorrow means another chance to get it right. Now having lost 70lbs and counting, I want to share with you what I did for myself. I reset the way my pouch (stomach) and my brain worked. What made this so successful is that I stuck with it and I made it easily accessible so that I would have no excuse to go through a drive-thru.
*This reset works whether you have undergone Bariatric surgery or going cold turkey, and I have the proof for both.
So to start, you will want to get into your head that you MUST eat 3 meals per day (no skipping) and space your meals between 4-6 hours.
HERE IS WHAT TO AVOID:
Empty calories(minimal to no nutrition that can cause weight gain)
Soda
Fruit Juice
Sweet Tea
Lemonade
Frappuccino
All carbonated, caffeinated, and sweetened beverages that are more than 5 calories need to be avoided as they are all empty calories.
I increased my water intake to about 60oz of water a day, and I spiked it with crystal light all the time to keep me going.
Lean Protein:
Lean turkey meat
Tuna (in water)
Poultry
Salmon
If you are not that big into meat, here are alternatives on lean non-meat sources:
Beans
Eggs
Tofu
Vegetable patties
Soy
Peanut Butter (all-natural for less sugar)
Nuts
Greek yogurt
Cottage cheese
FRUITS AND VEGGIES
About 2 servings of fruits and about 6 servings of veggies per day will do you justice. Blending it into a smoothie is even better.
I made sure to eat my food in ounces because, let's face it; it's not just WHAT we are eating but also HOW MUCH were eating in 1 sitting. So getting into the habit of eating smaller portions helped my weight loss tremendously.
When I first started my journey, I went through 2 weeks of a liquid diet, 2 weeks of softer foods, and then a lifetime of a high protein and low carb diet. But a typical day of my meals for me was:
Breakfast- 1 protein waffle with sugar-free syrup
Lunch- Ground Turkey meat, Organic multigrain chips, cheese and light sour cream (nachos)
Snack- Vanilla protein shake (any shake you like that is under 200 calories and less sugar. I suggest Slim fast high protein)
Dinner- 2-3oz of slow-cooked salmon with 3oz of mixed veggies
I started with that regime for about a month, and then I gradually started to use my turkey meat for other delicious low-carb meals and switched up my fish for more excitement. With my new diet, I added 30 minutes of cardio a day(now going for about 1hr a day), and I quit snacking throughout the day altogether. Sticking to this was easier than I thought, and this kicked off my weight loss journey to the MAX.
I will be adding more of my meal plans as I have been adding more and more excitement to my plate.