Meal Planning, Optimizing Diet

Most of us take diet concept for reducing our food quantities, or even eliminate our "meal schedule", its turns to so hard for us to stay along this way, and most of us even get frustated by this concept. Well, is Diet really that hard to reach?? When we found this matter, we may take the chance for Meal Planning, it's another one of Diet Concept.
With following the diet plan, you can expect to lose approximately 20 pounds in six weeks by consuming approximately 1300 calories per day. The amount of weight that you will lose depends on your actual calorie intake, activity level and individual body metabolism. Average weight loss should be between two to four pounds per week.

Guidelines for Success

1. For any diet plan to be successful, you need a sufficient amount of exercise. Cardiovascular activity burns fat and calories, while strength training creates lean muscle and raises the metabolism. Try to get thirty minutes of cardio three to five times per week. Supplement your cardio program with three strength training sessions per week for best results.

2. Choose your beverages wisely. Water and green tea are best when it comes to staying hydrated and losing weight. If you're a coffee lover, stick to one cup in the mornings taken black or with calorie-free sweetener. Diet soda is OK every now and then, but shouldn't be consumed daily as it can bloat and dehydrate the body.

3. Avoid foods that are overly processed. Whole foods are always best when dieting to lose weight. If you can, go organic for even more health benefits. Aim for a balance of lean protein, whole grain, lowfat dairy, healthy fat and most importantly, lots of fruits and vegetables.

4. Allow yourself an indulgence once a week or so. This doesn't mean you should go overboard or sabotage your diet. Choose your treat wisely and eat it slowly and with full awareness. Examples might be a few squares of chocolate or one serving of chips, cookies or ice cream. Refer to the food label for exact serving sizes, which are smaller than many people think they are.

5. Make sure you're eating on a regular schedule. Rather than three large meals, try six small ones. Eating healthy foods at regular intervals will keep your metabolism at optimal functioning and help you feel less hungry and more satisfied.

There are some Food Combination according to Meal Planning that could be found in Dietary Label

refferences : dotcomwomen

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Meal Planning for Day 1st

Here is one of the Food Compositions for Meal Plan Day 1st



Breakfast

• Raisin Bran (Calories:171; Carbs:41; Fat:1; Protein:3)

• Skim Milk (Calories:91; Carbs:12; Fat:0; Protein:8)

• Black Coffee (Calories:10; Carbs:0; Fat:0; Protein:0)

Mid Morning Snack

• 1/2 Can Tuna in Water (Calories:99; Carbs:0; Fat:0; Protein:21)

• 1 Tbsp Mayonnaise (Fat-Free) (Calories:215; Carbs:35; Fat:0; Protein:0)

Lunch

• Veggie Wrap (Calories:230; Carbs:44; Fat:3; Protein:19)

• Water / Green Tea (Calories:0; Carbs:0; Fat:0; Protein:0)

Afternoon Snack

• Graham Crackers (Calories:59; Carbs:10; Fat:1; Protein:1)

• Skim Milk (Calories:91; Carbs:12; Fat:0; Protein:8)

Dinner

• Chicken Fajita (Calories:430; Carbs:23; Fat:11; Protein:40)

Total of Day 1st

• Calories : 1386

• Carbs : 148

• Fat : 16

• Protein : 69

sources : dotcomwomen

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Meal Planning for Day 2nd

Here is one of the Food Compositions for Meal Plan Day 2nd



Breakfast

• Scrambled Eggs (2) (Calories:154; Carbs:2; Fat:10; Protein:13)

• Orange (Calories:85; Carbs:0; Fat:0; Protein:0)

• Black Coffee / Green Tea (Calories:10; Carbs:0; Fat:0; Protein:0)

Mid Morning Snack

• Lowfat Yogurt (Calories:173; Carbs:32; Fat:1; Protein:7)

Lunch

• Chicken Sandwich (Calories:420; Carbs:21; Fat:10; Protein:32)

• Water / Green Tea (Calories:0; Carbs:0; Fat:0; Protein:0)

Afternoon Snack

• 1 Cup Bluberries (Calories:83; Carbs:21; Fat:0; Protein:1)

Dinner

• Grilled Shrimp Sallad (Calories:210; Carbs:22; Fat:2; Protein:26)

• Brown Rice (Calories:216; Carbs:44; Fat:2; Protein:5)

• Water / Green Tea (Calories:0; Carbs:0; Fat:0; Protein:0)

Total of Day 2nd

• Calories : 1351

• Carbs : 87

• Fat : 25

• Protein : 95

sources : dotcomwomen

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Meal Planning for Day 3rd

Here is one of the Food Compositions for Meal Plan Day 3rd



Breakfast

• Bagel (calories :289; carbs :56; fat :1; protein 11: )

• 1 Tbsp Low Fat Cream Cheese (calories :51; carbs :0; fat :5; protein :1 )

• Black Coffee / Green Tea (calories :10; carbs :0; fat :0; protein :0 )

Mid Morning Snack

• Tortila Chips (Reduced Calorie) (calories :74; carbs :11; fat :0; protein :1 )

• Salsa (calories :25; carbs :6; fat :0; protein :1 )

Lunch

• Vegetable Soup (calories :72; carbs :12; fat :0; protein :2 )

• Green Salad (calories :33; carbs :6; fat :0; protein :2 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack

• Fat-Free Pudding Cup (calories :100; carbs :23; fat :0; protein :2 )

Dinner

• Chicken Wrap (calories :467; carbs :42; fat :29; protein :36 )

• Brown Rice (calories :216; carbs :44; fat :2; protein :5 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Total of Day 3rd

• Calories : 1327

• Carbs : 200

• Fat : 37

• Protein : 61

sources : dotcomwomen

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Meal Planning for Day 4th

Here is one of the Food Compositions for Meal Plan Day 4th



Breakfast

• Grape Fruit (calories :76; carbs :0; fat :0; protein :0 )

• Black Coffe / Green Tea (calories :10; carbs :0; fat :0; protein :0; )

Mid Morning Snack

• Granola Bar (calories :118; carbs :16; fat :5; protein :2.5 )

• 1 Cup Strawberries (calories :47; carbs :11; fat :0; protein :1 )

Lunch

• Tomato Sup (calories :85; carbs :16; fat :2; protein :1 )

• Turkey Sandwich on Wheat (calories :350; carbs :45; fat :4; protein :28 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack

• 1 Apple (calories :80; carbs :21; fat :0; protein :0 )

• 1 Tbsp Peanut Butter (calories :96; carbs :6; fat :16; protein: 8 )

Dinner

• Salmon Filet (calories :140; carbs :0; fat :7; protein :19 )

• Green Salad (calories :48; carbs :2; fat :0; protein :2 )

• Brown Rice (calories :216; carbs :44; fat :2; protein :5; )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Total of Day 4th

• Calories : 1266

• Carbs : 161

• Fat : 36

• Protein : 66.5

sources : dotcomwomen

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Meal Planning for Day 5th

Here is one of the Food Compositions for Meal Plan Day 5th



Breakfast

• Scrambled Eggs (2) (calories :154; carbs :2; fat :10; protein :13 )

• 1/2 Cup Berries (calories :47; carbs :11; fat :0; protein :1 )

• Black Coffee / Green Tea (calories :10; carbs :0; fat :0; protein :0 )

Mid Morning Snack

• 1 Banana (calories : 112;carbs :28; fat :0; protein :1 )

• 1 Tbsp Peanut Butter (calories :96; carbs :6; fat :16; protein :8 )

Lunch

• Chicken Sandwich (calories :420; carbs :51; fat : 10;protein :32 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack

• 10 Gummy Bears (calories :87; carbs :21; fat :0; protein :0 )

Dinner

• Shrimp Scampi w/Linguine (calories :410; carbs :53; fat :25; protein :17 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Total of Day 5th

• Calories : 1336

• Carbs : 172

• Fat : 61

• Protein : 72

sources : dotcomwomen

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Meal Planning for Day 6th

Here is one of the Food Compositions for Meal Plan Day 6th


Breakfast

• Puffed Rice Cereal (calories :120; carbs :29; fat :0 protein :2 )

• Skim Milk (calories :91; carbs :12; fat :0; protein :8 )

• Black Coffe / Green Tea (calories :10; carbs :0; fat :0; protein :0 )

Mid Morning Snack

• 1/2 Cup Berries (calories :47; carbs :11; fat :0; protein :1 )

• Granola (calories :139; carbs :15; fat :6; protein :4 )

Lunch

• Green Salad (calories :48; carbs :2; fat :0; protein :2 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack

• Cottage Chesse (calories :203; carbs :8; fat :4; protein :31 )

• Diced Pineapple (calories :74; carbs :19; fat :0; protein :8 )

Dinner

• Chicken Stir Fry (calories :550; carbs :28; fat :36; protein :34 )

• Green Salad (calories :48; carbs :2; fat :0; protein :2 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Total of Day 6th

• Calories : 1330

• Carbs : 126

• Fat : 46

• Protein : 84

sources : dotcomwomen

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Meal Planning for Day 7th

Here is one of the Food Compositions for Meal Plan Day 7th

Breakfast

• Grape Nuts Cereal (calories :200; carbs :47; fat :1; protein :7 )

• Skim Milk (calories :91; carbs :12; fat :0; protein :8 )

• Black Coffe/ Green Tea (calories :10; carbs :0; fat :0; protein :0 )

Mid Morning Snack

• Gelatin Cup (calories :80; carbs :0; fat :0; protein :1 )

Lunch

• Asian Chicken Salad (calories :430; carbs :33; fat :19; protein :32 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack

• Fat-Free Pudding Cup (calories :100; carbs :23; fat :0; protein :2 )

Dinner

• Green Salad w/shrimp (calories :310; carbs :22; fat :2; protein :26 )

• Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Total of Day 7th

• Calories : 1221

• Carbs : 137

• Fat : 22

• Protein : 76

sources : dotcomwomen

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