Breaking Bad Habits

My Meal Plan 1

Thanks to my friend Eveylne

Breakfast:	1 cup of coffee or green tea 1/2 cup of egg whites ( on lifting days, you can increase this to 3/4 cup) 1/2 cup of oatmeal ( on cardio days, you can increase this to 3/4 cup)
Snack:	1 cup of spinach 2 oz chicken breast ( again I am using tuna as chicken is too expensive right now to buy) 1/2 cup of brown or wild rice
Lunch:	4 oz of turkey breast ( tenderloin is the juiciest, if you can get it) ( I don't eat a lot of meat so am using tuna at the moment) 1 med salad ( lettuce, preferably something other than iceburg, anything else you like) ( I am using iceberg as it is the cheapest and what I like) 1 cup of green beans
Snack:	1 medium apple 1 tbsp of all natural peanut butter (but again I am using regular Kraft smooth as the other is just to expensive )
Dinner:	4 oz chicken breast 2 cups broccoli 1 cup brown or wild rice ( can do couscous also) 1 cup of green tea ( decaf )
Snack:	1/2 cup of fat free or 1% cottage cheese 1/2 cup of fruit (your choice, but any berry would do)

Note: if you do not like spinach you can substitute it for any green veggie. If you get sick of chicken. you can substitute it for pork or LEAN steak. You really should try and stay away from anything deep fried, white , any thing with sugar in it and your nemesis soda.

for a post workout snack you can use any of the snacks above or choose an all natural rice cake and a tbs of all natural peanut butter. You can also use nuts, preferably almonds

Allowed Foods

Vegetables

broccoli

cauliflower

baby carrots

tomatoes

onions red and white

peppers green red and yellow

green onions

radishes

yellow and green beans

fresh mushrooms

sweet corn

celery

Whole Grains

Whole wheat breads

whole wheat wraps

brown or wild rice

whole wheat pasta's

Fruits

apples

oranges

bananas

water melon

strawberries

black berries

Dairy

skim milk

fat free cottage cheese

yogurt fat free low fat

cheese low calorie

Meats

Chicken ( boneless and skinless no fat)

fish

tuna light packed in water drained

pork chops lean

steak lean

beef lean

vegetarian meats

all meats and fish must be low calorie, lean cut and no fat on them, grilled or baked never fried.

Beverages allowed

water tap or bottled

teas decafe

vegetable juices ( very limited and low sodium ones)

Meal Structures

Breakfast:1 protein

1/2 whole grain

1 fruit

Snack 1: 1/2 protein

1 fruit

Lunch: 1 protein

1/2 whole grain

1 vegetable

Snack 2 : 1/2 protein

1 fruit

Dinner: 1/2 protein

1/2 whole grain

2 vegetables

Snack 3: 1/2 protein

1 fruit

get 200 extra calories for extras like condements and additional healthy foods like healthy fats extra.

I eat 1050 calories and then add the extra 200 to make 1250 calories. I allow myself to go up as high as 1800 on days that I need the extra's. I got this meal structures from the biggest loser. plus I use the meal plan above. I have cut out most processed foods and all snack foods and such. It is a big change but I am glade that I did it.

Update

OK so I had to stopping eating this way for a little bit due to money problems But I am back now and starting fresh today MAy 29/09

June Update on Meal Plan

I have changed my meal plan a little bit. have pictures in the gallery of what I have been eating. Any questions please feel free to ask. Thanks Angie

June 19/09

Going back to the above meal plan. Can't wait to get started. I need to go back and get my self back on track.