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Sample Meal Plans

Aug
01

Alright folks, we all know that what we eat is probably the hardest part to getting results with your fitness program, but it really is the most important part.  I know that all of the Beachbody programs come with a great Nutritional Guidebook to get you started.  My first rule of thumb is to really read these books and try to understand them and use what they say!  You want results, these fitness programs are well rounded and include the meal planning aspect to get you the results.

We all know that the fitness programs recommend 5 or 6 days a week of pushing play and Bringing It as Tony says.  So, you put your workout in, your going, and your happy to be making improvements in your life!  You feel changes, but I often hear people say they are not happy with the changes they are getting, or they are not coming fast enough.  That is where I always start by asking you the question- How is your diet?  Are you following the meal plans?  Let’s stop and take a look at what your eating and how we can improve on it!  Based on these questions, here is where I typically would start to helping you.

First, I would probably recommend looking into becoming a Beachbody Club member.  Why?  Because they have made meal planning so easy for you!  If you don’t know the proper ways to eat, this club membership can truly take the guess workout out of your meal planning for you!  The Club has ways to track your calories, they have customized meal plans just for you and your lifestyle.  These meal plans will tell you everything you should eat all day for the entire week (breakfast, snack, lunch, snack, and dinner).  Plus, it prints out the recipe and the shopping list, basically no more guess work!  Please visit the Beachbody Club page for more information or email with your questions!

My next plan is to share my  1400 Calorie Meal Plan and Skeleton  (also scroll down for my P90X Meal Plan and Skeleton).  These are good program for anyone who are just starting and want to really get results with their diet and nutrional program.  A skeleton takes the sample meal plans provided in the Club Membership or the Nutritional Guidebook and breaks it down into simple outline of foods you should eat throughout the day.  With these basic food groups (proteins, carbs, fats, fruit, veggies and dairy), you can really customize the plans to work with foods you like to eat!  If you want to substitute foods, I highly recommend you choose foods from the top 2 tiers of Michi’s Ladder.  If you can stay on the top 2 tiers, you will have a near perfect diet!

 

I also recommend you contact me and lets discuss the number of calories you need to maintain your weight, or help you lose weight.  Once you know that, you simply modify the 1400 Calorie Meal Plan Skeleton to adjust for your calorie needs.  (Or if you message me, I can modify and send you one.)

Ok, with that said, let’s look at the skeleton.  Hopefully this takes the guess work out of what and when you should be eating.  Of course, if you have any questions, please feel free to email me at HeatherB@BeachbodyCoach.com and let’s get you on track today!


1400 Meal Plan Skeleton

STEP ONE: From Meal Plan to Skeleton

The following seven-day meal plan was taken directly from the Team Beachbody Club Meal Planner.  For instructional purposes, we will take one sample day and teach you how to create your own skeleton:

Please take a close look at the proposed meal plan for day 1.  In the column to the right of the food item listed, we have labeled the food “carb”, “protein,” “veggie,” “dairy,” “fruit,” or “fat.

 

Basic 1400 Calorie Meal Plan

Today’s Nutritional Index

Calories 1,412, Carbs 151 g, Protein 129 g, Fat 36 g, Fiber 25 g

 

DAY 1

Breakfast – Oatmeal and Blueberries

* 1 cup cooked oatmeal (CARB)

* 1 cup nonfat milk (DAIRY)

* 1 cup blueberries (FRUIT)

Note, You can replace one meal a day with Shakeology.  Replace either breakfast, lunch or a snack for an easy 140 calorie meal.  This is a great meal replacement or recovery drink!  It really can kick start your weight loss, and just make you feel great!  This is a supplement I swear by and highly recommend you include it in your meal planning!  On average people lose approximately 10 lbs an 2″ off their waist in 2 months just by replacing one meal a day with Shakeology!  :-)

Snack – Raspberry Protein Smoothie

* 1 cup sliced raspberries (FRUIT)

* 1 scoop Beachbody’s Whey Protein Powder (PROTEIN)

* 1 cup nonfat milk (DAIRY)

Mix ingredients in blender.

Remember you can replace your protein shake with Shakeology!  You can still add protein and fruit to get the same benefits, but get all the extra vitamins your body needs!

Lunch – Turkey Sandwich

* 2 slices whole wheat bread (CARB)

* 4 slices turkey (PROTEIN)

* 4 leaves romaine lettuce (VEGGIE)

* 1 tsp. mustard (condiment)

* 2 slices tomato (VEGGIE)

* 1 cup alfalfa sprouts (VEGGIE)

Snack - Cottage Cheese with Paprika

* 1 cup low-fat cottage cheese (PROTEIN or DAIRY)

* 1 tsp. paprika (condiment)

Dinner – Salmon, Brown Rice, Asparagus, and Salad

* 4 oz. broiled or baked salmon fillet (PROTEIN)

* 1/2 cup cooked long-grain brown rice (CARB)

* 2 cups shredded romaine lettuce (VEGGIE)

* 1 cup chopped steamed asparagus (VEGGIE)

* 1 cup sliced cucumbers (VEGGIE)

* 1-1/2 Tbsp. vinegar and oil Italian dressing (condiment, FAT)

By determining, for example, that 4 oz. of salmon is a PROTEIN and  ½ a cup of cooked long grain rice is a CARB, we have just created a skeleton.

Let’s put it all together:

 

If you are trying to eat 1400 calories a day, your SKELETON will look like this:


1400 Calorie SKELETON

 

Breakfast:

–carb

–dairy

–fruit


Snack:

–protein

–dairy

–fruit


Lunch:

–carb (REMOVE IF YOU WANT)

–protein

–veggies


Snack:

–protein


Dinner:

–protein

–veggies

–carb (but try to not eat carbs at night!)

 

STEP 2: From Skeleton to picking foods you like!

Now that you’ve created your “skeleton,” you’re ready to fill in the categories by picking and choosing foods you like!!

Please refer to Michi’s Ladder chart, the nutritional guide that came with your fitness program package, or your printed shopping list from the Team Beachbody Club membership.

Let’s take breakfast as an example of how to move from the skeleton to real foods that you’d actually consider eating!

The meal plan says that on day 1, you can eat:

* 1 cup cooked oatmeal (CARB)

* 1 cup nonfat milk (DAIRY)

* 1 cup blueberries (FRUIT

Your skeleton gives you a lot more flexibility! You can select:

A CARB

A DAIRY

A FRUIT

…from the three sources above.

SO: If you look at Michi’s Ladder (stick with the top 2 tiers) you can see what options you have when choosing a carb.  You will see that you can have several breakfast foods in this category such as: bran, cereal (whole grain), oatmeal, banana, raspberries, etc.

What shall you choose? It’s up to you! But if you look at your skeleton, you’ll see that you can also have a fruit. So, your best option is probably bran, cereal, or oatmeal.

BE SURE TO READ THE LABEL ON YOUR FOOD TO ENSURE THAT YOU ARE EATING A SERVING OF A CERTAIN FOOD ITEM and NOT TWO OR THREE!!   Portions sizes count and make a huge difference!  So, be honest here.  If necessary, measure out your portion first so you know exactly how much you are eating!

Next, you can decide which fruit to have for breakfast, since your skeleton calls for a fruit. According to Michi’s Ladder, you can have bananas, raspberries, nectarines, pineapple, papaya….the possibilities are endless!!

Once you’ve selected your carb and fruit, you are ready to select your dairy. Will you have milk? Soymilk? Yogurt? Cheese? You see, it really is up to you!!

On a typical day, a breakfast could looked like this:

Egg whites (Protein)

Cup of soymilk (Dairy)

½ a banana (Fruit)

To speed up weight loss, try eating only 2 carbs a day, and try to eat those for lunch.

We hope this skeleton will make sense to you! Don’t be afraid to play with it. If your not getting the results you want, email your daily meal plan, and try and break it down into a skeleton like the attached.  I’ll be glad to provide you with feedback. Here’s to a lifetime of healthful eating!!!

-Heather

 

P90X Skeleton

If you read above for my my 1400 calorie, I show you how to break down sample meals into a simple skeleton!  Well, I also have one created for those doing p90X!  So, here is a simple skeleton for your meal planning guide!  Remember to always follow the Nutritional Guidebook!

LEVEL 1.

PHASE 1, 1800 calories

FAT SHREDDER. DAILY SERVING CHART.

Part I. How many servings of protein/carbs/dairy/veggies will I have per day while on the P90X meal plan?

Ladies doing P90X (men will need more calories !). You will need a minimum of 1800 calories per day.  I recommend you contact me, let’s work together to determine the number of calories to help you get the results you are looking for.  Just email me at HeatherB@BeachbodyCoach.com and say, I need help with my meal plan!

If you want to follow the P90X diet plan, you have to have this many servings PER DAY of each of the foods in these groups :

PROTEINS : 5 servings

DAIRY : 2

FRUITS : 1

VEGGIES : 2

FATS : 1

CARBS : 1

SNACKS : SGL, BAR, RECOVERY DRINK

CONDIMENTS : 1

Part II. How should I break these down into what we calls a “skeleton”?

There are several possibilities. The idea is to have a balanced meal plan. Also, take into consideration your personal eating habits.

For example, for those of you who feel that you only have time for a bar in the morning, it wouldn’t be a logical/reasonable idea to create a plan where you have to whip yourself some eggs and oatmeal!

This is one possibility :

AM OR PM WORKOUT:

Recovery drink

Shakeology is a great substitute for a recovery drink, or add in as a snack!

 

BREAKFAST:

Protein

Carb

Dairy

Or use your Shakeology for breakfast.

 

SNACK:

Single snack

Fruit

Protein

 

LUNCH:

Protein

Veggie

Condiment

 

SNACK:

Replacement bar or substitute in Shakeology

Dairy

 

DINNER:

2 Protein

Veggie

Fat

 

TOTALS :

5 protein

2 veggie

2 dairy

1 fruit

1 fat

1 condiment

1 bar

1 recovery drink/ Shakeology

 

***NOTE : You can move your carb wherever you like. If you really feel that you need it during lunch, then by all means have your brown rice, slice of whole wheat bread, oatmeal, etc.

***TIP : When you plan your meal for the following day, do a « TOTALS LIST » like I did above to make sure you’re getting in all your portions.  Sometimes it’s great to create our use one of our simple spreadsheets that can help you track each serving of the above.

**For those of you who will be trying out a 1600 calorie plan to help you reduce a little more weight:  I would cut out a dairy and a protein OR a replacement bar (not your shakeology though!)

 

DON’T SKIMP ON THE RECOVERY DRINK  or SHAKEOLOGY!

 

Part III. How do I know what a serving of protein/carb/veggie/etc. is?  How do I know what foods I can eat?

Refer to pages 16 and 17 of your P90X nutrition book, another great tool is to refer to Michi’s Ladder for additional tips. Below are some examples of foods in the « PROTEIN » , « FRUIT » and « CARB » categories:

Remember :  if you’re finding it hard to get all your protein in, you can double up your portions. For example, I can easily eat 2 soy burgers or 6 oz of fish. However, I don’t know if I could do 12 egg whites!!  yuk !

 

PROTEIN :

3 oz. Boneless, skinless chicken/turkey breast

6 egg whites

3 oz. Fish and shell fish

3 oz. Ham slices/fat free

3 oz. Pork tenderloin

1/3 cup protein powder

3oz. Red meat (top sirloin)

3 oz. Red meat lean

soy burger (1 burger)

soy cheese slices (5 slices !!)

tofu ( 3oz.)

tuna (3 oz)

turkey bacon, 2 slices

veggie burger (1)

veggie dog (1)

 

CARBS :

1 medium bagel, whole wheat

1 cup baked beans

1 cup beans, kidney, black, etc.

1 bran muffin (2.5 ounces)

2 slices bread whole wheat, rye, pumper..

1 cup cereal whole grain

1 cup couscous

12 crackers

2 english muffins, whole wheat

1 cup hummus

1 cup lentil

1 cup oatmeal

pancakes, 3 of them, 3.6 ounces

pasta or noodles, 1 cup

pita,whole wheat, 1

potato, 2 inch

 

FRUITS:

1 medium apple

1 cup apricots

1 med. Banana

¼ med. Cantelope

1 cup cherries

1 ounce dried fruits

6 oz. Fresh squeezed juice

one medium grapefruit

1 cup grapes

1 cup kiwi

½ mango, medium

1 medium nectarine

1 large orange

½ papaya

1 peach medium

1 medium pear

 

So, for example,  if your skeleton requires that you eat a serving of protein, a serving of fruit, and a serving of carbs for breakfast, you can choose any food in each of these categories.

What would you choose?

An Example Breakfast would look like this:

BREAKFAST:

–1 cup oatmeal

–six egg whites (or more realistically : 4 egg whites and one whole egg)

–1 medium pear or apple or small banana

or

–1 cup cereal whole grain

–1/3 cup protein powder
–1 med. apple

or

–ww bagel

–egg whites

–1 medium apple

or

You can replace one meal a day with Shakeology.  Replace either breakfast, lunch or a snack for an easy 140 calorie meal.  This is a great meal replacement or recovery drink!  It really can kick start your weight loss, and just make you feel great!  This is a supplement I swear by and highly recommend you include it in your meal planning!  On average people lose approximately 10 lbs an 2″ off their waist in 2 months just by replacing one meal a day with Shakeology!  :-)

Do you see how the possibilities are endless?!!

You don’t need to make or have elaborate meals ! As long as you have your skeleton, you just have to fill in the blanks.

SPECIAL NOTE: make sure to only eat one serving!!!   If you eat more than the recommended amount, you will be, of course, increasing your calories !! That’s fine, if that’s what you intend to do!!  A good place to track calories is with a program like MyFitnessPal.com.

You can still use the Team Beachbody Club Meal Planner.

 

Some example Meals for the week?

DAY 1 :

Post Workout :

-Recovery drink

-scoop of protein

 

Breakfast :

-egg whites and egg (protein)

-small banana (fruit)

-cup of soy milk  (dairy)

 

Snack :

-Shakeology (protein)

– Soy Milk (dairy)

 

Lunch :

-tofurkey sausage (in frozen foods) (protein)

-mixed greens and a snow peas (veggie)

-serving of whole wheat pasta (carb)

 

Snack :

-replacement bar

 

Dinner :

-fish (protein)

-veggies (veggies)

-olive oil on salad (fat)

 

Totals :

-5 protein

-2 veggies

-2 dairy

-1 fruit

-1 fat

-1 replacement bar

-recovery drink

 

What am I missing?

I went back to the list of what is needed and notice that I am missing a SNACK. I can have a cup of yogurt, cottage cheese, string cheese…or anything else on my snack list. I might add in some string cheese with my dinner. I’ll see when I’m hungry…although looking at this, I think I’m not going to be hungry!

For those of you who enjoy eating, it seems like we’re going to be doing a lot of QUALITY CHEWING!!

Remember : you do not have to follow the plan ! You can simply choose one of the balanced meal plans on the club meal planner or follow your own plan.

But you do want to keep it lower in carbs if your aim is weight loss.

 

DAY 1 – The way it worked out.

BREAKFAST:

-6 egg whites

-soy milk, cup

-banana

 

SNACK:

–phony cheese (8 gr. protein)

–tofu dog (about 8 gr. protein)

 

LUNCH:

–2 soy burgers

–salad spring mix with tomatoes, alfalfa, etc.

–soy milk, cup

 

SNACK:

–Shakeology (protein)

 

DINNER:

–4 oz. salmon

–snow peas

 

I WAS SAVING MY CARB FOR LUNCH and FORGOT TO EAT IT!!!

 

TOTALS:

5 protein

1 snack (which was protein)

1 fruit

1 fat (olive oil)

2 dairy (2 soy milk, the cottage cheese I counted as protein)

1 recovery drink

1 replacement bar

1 snack (cottage cheese)

I DID VERY WELL EXCEPT FOR MY FORGOTTEN CARB.

It was easy. I was NOT HUNGRY AT ALL. It felt like I was eating all day.

I feel best when I eat this way. YEY!!

Now, go and enjoy!

~ Heather

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