HEALTHY MEAL PLANS for WEIGHT LOSS

By Jeanne Peters RD

These meal plans focus on offering a higher percentage of high fiber carbohydrates, small amounts of healthy fats along with high-protein foods. A higher percentage of your calories coming from protein send signals to the brain that keep you from being hungry for hours-stronger signals than either carbohydrate or fat. As the protein in your food is digested in your intestines, it is broken down to amino acids, some of which can enter the brain, where they can affect the balance of signals that monitor how hungry or full you are.

BREAKFAST ( These breakfast offer approx. 200 calories & 18-24 gms of Protein)

• 1 –2 eggs, 1 TJ Low-carb or corn tortilla, salsa, extra veggies such as spinach

· 1C Kashi Go Lean cereal, 1 C LF milk, 1/3 C fresh or frozen fruit, ½ scoop Paleomeal*

• 1 cup steel cut oats w/ 1 scoop PaleoMeal* & 2 tbsp flaxseed meal (add after cooking)

• 1 cup cottage cheese or quality yogurt, 1/2 cup berries & 2 tbsp flaxseed meal

• 1 slice Ezekiel bread with 2tsps of almond butter, 1 hardboiled egg

-or- meal replacement

• PaleoMeal shake*: Combine 1 scoop protein powder, 1 C milk, 1/3C frozen fruit with 2 tbsp flaxseed meal or 1 tsp flavored Omega Synergy Oil or Carni-clear

LUNCH/DINNER ( These lunches offer about 400 calories and approx 21gms protein)

3-6 oz of Protein + 2 vegetables ( 1/2C-1C) + salad + ½-1C starchy vegetables or grain
Example:

· 6-8 ounces Skinless Poultry Breast, Fish or Shellfish or 3-6oz of Tofu or Tempeh

· 1 cup broccoli + 1 cup steamed carrots

· unlimited amount of tossed green salad with seasoned wine vinegar

· ½ -1cup sweet potato or brown rice

· 1-2 tsp of healthy fat ( olive oil, walnut oil, butter,low fat sour cream or crème fraiche

Other meal ideas

• 3 oz Grilled chicken or shrimp, lean beef over 2 cups of salad with 1 tbsp of olive oil vinaigrette, ¼ C. garbanzo beans, 1 small sweet potato, yam (tennis ball size) 1 tsp butter

SNACKS (approx 150-180 calories and 5-10 grams of Protein)

1 piece string cheese and 1 piece fresh fruit

1-cup berries or apple & 10 raw nuts

4 stalks of Celery with 2 tbsp Hummus or low fat ranch dip

PaleoMeal shake (see above)

PaleoBar ( available at the front desk)

10 rice crackers with 2 tbsp hummus, yogurt dip and ½ piece of fresh fruit

1 Hardboiled egg slice, 1C Vegetable juice, 2 rice cakes or 10 rice crackers

1 C. LF yogurt or LF cottage cheese, 2 tbsp. Flaxseed meal, 1/4C frozen fruit

1 C mixed fresh vegetables, 1/3 C. cottage cheese

1C green tea, ½ C pineapple or orange slices , 1/3 cottage cheese

Planning Your Exercise

Aerobic Activity
Aerobic activity strengthens the heart and bums calories. You can begin planning an aerobic exercise program by following the “FITT” guidelines below.

Frequency: Do aerobic exercises 3-5 times per week, depending on your fitness level. If you are just starting out, you may want to do multiple, short exercise sessions on a daily basis instead.

Intensity: Your goal is to exercise at 60-90% of your maximum heart rate, depending on your fitness level. To determine your exercise intensity, follow these simple steps:

Step 1 Calculate your maximum heart rate (HRmax):220 – your age
Step 2 Calculate your training heart rate: (HR max) x (0.60 – 0.90) NOTE:This is your goal!!!
Step 3 Calculate your I minute heart rate during exercise:
=> Find your pulse at the side of your neck or at your wrist.
=> Count your pulse for 10 seconds.
=> Multiple this number by 6.
=> How does this number compare to your training heart rate goal in Step 2?

Time: Exercise continuously for 20-60 minutes, depending on your fitness level. If you are just starting out, you may want to do multiple sessions of shorter duration (i.e. IO minutes).

Type: Do aerobic or uninterrupted activity which raises your heart and breathing rates over a period of time. This includes brisk walking, jogging, bicycling, swimming, or stair climbing. Try alternating different activities so that you don’t get bored.

Resistance Exercise
Resistance exercise strengthens bones, builds muscle, and increases metabolism. This type of exercise should be performed 2 times per week and can be performed with dumb bells, weight machines, therabands, or your body’s own resistance (e.g. push ups, sit ups, dips, leg lifts)

Type of Exercise: Walk____Jog____Bike____Swim____Other_____

220 minus Age:	Training HeartRate		Days/Week	Minutes/Day
If sedentary x (50 to 60%) =	______________	Initial	______________	______________
If acfive x (60 to 70%) =	______________	Goal	______________	______________
If fit x (70 to 85%) =	______________