The following are 3 different meal plans. Have a look and see if you can figure out what they all have in common:
Meal Plan #1:
a. Breakfast: protein pancake made with egg whites, oat flour and banana, coffee with cream & sugar
b. Snack #1: protein shake, 15 almonds, 1 serving of fruit
c. Lunch: grilled chicken breast, rice (white or brown), avocado, veggies,
d. Snack #2: cottage cheese, crispy minis (any flavor)
e. Dinner: meatloaf, mashed potatoes, veggies, 2 “Fun size” aero bars
f. Evening snack: plain Greek yogurt mixed with 1/2 scoop protein powder for “protein pudding”
Meal Plan #2:
a. Breakfast: coffee with cream & sugar
b. Snack #1: protein shake with 1 cup almond milk & 1 serving of fruit
c. Lunch: Moxie’s steak sandwich
d. Snack #2: protein shake with 1.5 scoops protein powder mixed with water
e. Dinner: bbq chicken breast, baked potato, caesar salad, 8oz glass of wine
Meal Plan #3:
a. Breakfast: “quick” oatmeal with blueberries, scrambled egg whites, coffee with cream & sugar
b. Snack #1: protein shake
c. Lunch: taco salad (ground beef, tostidos, salsa, veggies)
d. Snack #2: cottage cheese & 2 turkey bite sticks
e. Dinner: grilled chicken breast with roasted veggies
f. Evening snack: 3 cups popcorn & 2 X 8oz glasses of wine
All 3 meals include a variety of foods, beverages, various # of times eaten during the day…BUT what they all have in common is they are ALL daily meals that are effective fat loss plans for a 162lb individual (meals based on specific food weights, etc). Fat loss does not mean you have to cut out foods, have a certain number of meals a day, or eat kale and salads.
Effective fat loss includes:
- be in a caloric deficit based on your body and your activity level (this may mean you need to track what you eat)
- make sure you hit your protein goal daily; fill the remaining calories with carbohydrates and fats
- eating in a manner you can sustain which includes a variety of foods