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Healthy Meal Plan: Day 1

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Written by Sam · Filed Under Healthy Recipes, Weight Loss Programs  10,814 views

healthy meal plan

Healthy Meal Plan: Day 1

I get asked quite a bit about healthy meal plan ideas, so you many of you will enjoy this article, and to be honest it’s quite fun for me too because it gets me to think about healthy meal plans that actually taste good and are satisfying. It’s no fun going through life eating cardboard-like food because you think it’ll make you look good, right?

Ok so, obviously it takes me a lot of time to sit down with a client and go over their needs and goals and help them develop healthy meal plans that they can stick to, but I thought I’d write articles of example days. You can try them out and see how they work for you and then hopefully mix and match from all the future articles on this topic..and by that I mean I will be writing many more healthy meal plans!

Now the overall objective of this meal plan is to help you lose fat, build muscle and never feel so hungry during the day that you lose focus of your goals. Remember to have water throughout your day aiming for 8 full cups/day.

Healthy Meal Plan:

7:45AM – 1 glass water

8:00AM – 1 cup skim milk. A medium sized bowl of instant oatmeal with a teaspoon of honey and frozen berries of your choice.

10:30AM – 1 apple. Handful of almonds or plain peanuts.

12:30PM – 1 glass water. Turkey breast wrap with greens, tomato, red pepper, cucumber and mustard. 3 stalks celery with low fat cream cheese.

3:00PM – 1 cup whey protein smoothie or yogurt with fruit.

5:00PM – Any fruit of your choice (optional whey protein smoothie)

7:00PM – Ahi Tuna steak lightly grilled on each side and marinated with light soya sauce and sesame seeds. 1 small yam with 1 teaspoon butter.

9:00PM – 1 orange

Mmmmmm…how about that now? I don’t know about you but that made me hungry just going over this healthy meal plan. Think you can stick to this for one day to see how it makes you feel?

Hint: Prepare everything for this meal plan the day before and then go over it in the morning. This will increase your chances of success ten fold!

Have any questions or comments? Please leave a message below…

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Comments

  • gemma slaughter

    How many calories are in the ‘Healthy Meal Plan: Day 1′?

  • Tony

    I have a question…I work 9-6 at a desk job. It take me an hour to get to work on the metro. I work out in the evening from about 9-10pm. I know I should be taking in protein before and after I workout but I am also trying to lose about 10 pounds of fat and just build lean muscle. I keep reading that I shouldn’t eat after 7pm to lose this extra fat.

    Do you have any advice on what kind of eating schedule I should be on with this kind of daily routine? Any help would be a great help!

    Thank You.

    • http://weightlossandtraining.com/ Sam

      Hi Tony that is a great question. I think you are having trouble because you are trying to do two things at once. If your main goal right now is to lean out then just have a very small protein shake right after your workout and then be on top of your diet plan for the rest of the next day. Cut out junk foods and any processed foods and you should be doing pretty well. Also try adding in a quick walk or two during your work hours to keep your metabolism high and stay tuned to the website for the new diet plan I’m making for men!

  • Tony

    I have a question…I work 9-6 at a desk job. It take me an hour to get to work on the metro. I work out in the evening from about 9-10pm. I know I should be taking in protein before and after I workout but I am also trying to lose about 10 pounds of fat and just build lean muscle. I keep reading that I shouldn’t eat after 7pm to lose this extra fat.

    Do you have any advice on what kind of eating schedule I should be on with this kind of daily routine? Any help would be a great help!

    Thank You.

    • http://weightlossandtraining.com Sam

      Hi Tony that is a great question. I think you are having trouble because you are trying to do two things at once. If your main goal right now is to lean out then just have a very small protein shake right after your workout and then be on top of your diet plan for the rest of the next day. Cut out junk foods and any processed foods and you should be doing pretty well. Also try adding in a quick walk or two during your work hours to keep your metabolism high and stay tuned to the website for the new diet plan I’m making for men!

  • wessam

    i want to know ,about this 1 day meal plan…..is it for just one day to refresh your body or its a diet i can follow for weeks to loss weight??? and if yes its a diet to lose weight for how long should i follow,the weight i will lose and when can i have a break and then continue??? …..and am asking about the break cause am addicted to sweets specialy CHOCOLATES so waiting for your reply soon….

    • http://weightlossandtraining.com/ Sam

      Hi Wessam, this is just an example of a healthy meal plan you can follow on a daily basis, so be creative and change things up with this. I use this for a long time and getting some pretty good results. You can have chocolates just have then on your cheat day so you can still enjoy eating!

  • wessam

    i want to know ,about this 1 day meal plan…..is it for just one day to refresh your body or its a diet i can follow for weeks to loss weight??? and if yes its a diet to lose weight for how long should i follow,the weight i will lose and when can i have a break and then continue??? …..and am asking about the break cause am addicted to sweets specialy CHOCOLATES so waiting for your reply soon….

    • http://weightlossandtraining.com Sam

      Hi Wessam, this is just an example of a healthy meal plan you can follow on a daily basis, so be creative and change things up with this. I use this for a long time and getting some pretty good results. You can have chocolates just have then on your cheat day so you can still enjoy eating!

  • wessam

    P.S i need to lose fat only …not to built muscles….

  • wessam

    P.S i need to lose fat only …not to built muscles….

  • Lorna Quinn

    can I first start by saying this is an excelllent website. Great tips and workout plans! Im wondering, cos I have seen it mentioned in other areas of your website, how important it is to eat little and often. I have tried this before and it just does not work for me. I work 8am – 4.30 pm, with 15 min breakfast break and 30 min lunch break. I hit the gym at 5pm til about 6.30pm. I dont get time in between to have snacks as its a busy workplace so I usually only get time to have 3 meals a day. Is it possible to tone up and lose pounds eating this way? or do you have to eat little and often to see the best results?

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