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Healthy Food

Full Meal Plan to Lose Weight (Step by Step Recipes)

This is a sample of a Full Meal Plan to help you Lose Weight and achieve your goals. They are made of simple ingredients, quick and very easily put together. The foundation of this meal plan has:
• 3 ounces of lean protein
• 1 complex carb
• Unlimited vegetables
• 1 healthy fat

Each meal should be about 350 calories (or fewer)

Example of Protein you can use: Chicken, Turkey, Fish (any kind), tuna, tofu, eggs, beef or pork tenderloin.

Example of Complex Carbs: Brown Rice, Whole Grain Pasta, Oatmeal, Sweet Potatoes, Wholemeal Bread, Wraps, Pita Bread.

Example of Healthy Fat: Nuts, Olive Oil, Seeds, Avocado, Omega-3 (from fish)

In order for this plan to be Effective, you are recommended to:
1) Prepare Your Food in Bulk lasting 2 — 3 days to make it stress free.

2) These meals are interchangeable. So you can have your snack for breakfast, breakfast for lunch etc.

3) Only use and Prepare high quality food like chicken, brown rice, sweet potatoes, vegetables or fish. So no white bread, white rice, processed food and ready meals at all.

4) Adjust the portion size and calories according to the product you use. Mine might be slightly difference from yours. So read the food label carefully.

5) You must drink 3-4L of water every day.

6) You must eat every 3 — 4 hours throughout the day in small portion.

7) Make it a habit to plan and pack your meals the night before and store them in the fridge for the next day; this will make your mornings easier, which will help to keep you on track.

8) Print your meal plan and stick in on your fridge as a daily reminder to stay on track.

9) Keep a food dairy of what you eat and how you feel, which contributes towards your weight lost progress.

10) Exercise 5–6 times a week between 45 — 60 mins for maximum result.

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  4. Joanna, I weigh 265, want to get to 195, then to 180 (I consider that my ideal wt. as I have a small frame.) How many calories do I eat a day to lose about a pound or two a week, please? Thank you!

  5. What if drinking water makes you vomit? I can manage to sip extremely cold, almost frozen water but anything over 1/4 cup or warmer than almost frozen I puke. I haven't had a glass of water in many years, other than for medical testing. No joke. I can drink it with hot tea as long as it's sweet and scalding hot. I drink fruit drinks, gataorade and sometimes Pepsi. Anything but water. water tastes absolutely nasty to me, and yes all water has a flavor. As soon as it hits my stomach the nausea starts.

    After many tests the doctors couldn't find cause but suspect too much acid is being produced in my stomach. They did see me drink water and vomit, not fun. So they gave me a drug called zofran to take when I drink water. some other I much on a glass of ice cubes or drink sugar laden drinks to hydrate and prevent vomiting.

    Also many people,can't eat when they wake up. My husband gets up at 4:45 am and can't tolerate food till 9 am. My daughter is the same way. They say they feel full until then.

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  7. Regarding the 3-4 hour inervals of eating. What do i do if i have back to back classes for like the whole 8hours with no break in between?

  8. I like this because it is REALISTIC. I find that most part keto, vegan and raw type diets (that require tons of attention) are NOT realistic or affordable for most of us. This is realistic as it doesn't require eliminating food groups, simple and easy.

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