A 7 Day Plan and all my Weight Management Posts
I’ve covered weight loss/management and topics on how to lead an active lifestyle quite often in the past, but i still get questions on things that i’ve already discussed from time to time. I realised that it would probably be nice to just put everything in one place one more time, so that people can just refer to one post from now on.
For the non-believers, this was me before:
http://wp.me/p29LbV-hm – The Life Diet and Shopping List
http://wp.me/p29LbV-h1 - Helping your children eat healthy
http://wp.me/p29LbV-g7 - Why do people think meat is bad?
http://wp.me/p29LbV-eY - The Truth about Fat
http://wp.me/p29LbV-e7 - About Bread
http://wp.me/p29LbV-cJ - Recovery
http://wp.me/p29LbV-ba - Sugar
http://wp.me/p29LbV-9G - The New Food Pyramids
http://wp.me/s29LbV-590 - How to Find Balance in Food
http://wp.me/p29LbV-36 - the Real Fat Kid Outside
woooohooo that’s alot of long weekend reading! But if you are serious about weight management and fitness, then you WILL read all of it right?
Secondly, the other most popular question i get is for a sample weekly menu. The reason why i haven’t really made one yet is because its tough to know what everyone has access to, the lives you lead and the nutrition your body requires. Depending on your level of activity, your needs will greatly vary. So i came up with this 7 day sample plan with my biggest readership demographic in mind: women. This is based on the needs of an active woman (because you guys will start working out 5-7 times a week right?). If you are guys reading this post, it can also help you, just increase the portion sizes and protein requirements if ever.
Let me be clear though, YOU NEED TO WORKOUT. Start with 3 times a week, then 5, then go for 7. Vary the intensity of the workouts and keep your body guessing, that’s the key for people who tend to plateau easily.
The plan is basically the poster child of a balanced diet. Because the key to a healthy body is balance, just how life requires balance to be complete.
I’m not going to write recipes because that would take me forever, but you can just type the ingredients i wrote down and google will surely give you something nice.
Just remember: – don’t add sugars, flours or unessary sauces.
- Follow the Life Diet Rules when using this diet also.
- For your salads you can add any vegetable you want. The dressing needs to be vinegar + olive oil only.
- Keep portionning at the back of your mind
- Drink lots of water
- If you workout alot, increase your protein intake with shakes, or just eat the amount of vegetbles you want until you are satisfied.
- Remember all my guiding principles from the other posts.
Breakfast: 2 Poached Eggs, 1/2 cup of brown rice, 1/2 grapefruit
Snack: Swiss Cheese (2 Slices)
Lunch: Tuna Salad with Balasamic Vinegar dressing (no sugar), on leafy greens, cucumbers and tomatoes.
Dinner: Roasted Chicken Breast with a lemon sauce and 1cup of steamed peaas and cauliflower.
Breakfast: 1 cup of fruit, 1 greek yogurt, 1/2cup of almonds
Snack: 2 steamed sweet potatoes
Lunch: Seared white fish with avocado and tomato salad (vinegar+oil based dressing)
Dinner: 200 g of stir fried shrimp with broccoli, onions and bell peppers
Breakfast: 3 egg whites, mushroom and onion scramble, 1/2 mango
Snack: 2/3 cup of yogurt
Lunch: 150-200 grams of very lean beef, with a large green salad
Snack: almonds (10pcs)
Dinner: 1 Cup of sauteed spinach and seared tilapia with fresh herbs.
Breakfast: tomato, mushroom and onion omelette with cheese.
Snack: cubed watermleon
Lunch: Roast Chicken breast with sauteed broccoli and carrots
Dinner: Sauteed Zucchi and Cabbage with Turkey breast (or very lean pork)
Breakfast: Almond Flour Pancakes
Snack: greek yogurt with fruit
Lunch: Sliced Chicken breast ham with a massive green salad
Dinner: Shitake Mushroom, Bell Pepper and Tofu Stir Fry
Breakfast: 2 Boiled Eggs and grapefruit
Lunch: Poached Shrimp and Arugula salad
Snack: Cottage cheese
Dinner: Baked Fish with Asparagus
Day 7: eat what you want but always in moderation.