Diet Meal Plan
Lately I’ve been asked a lot about writing a diet meal plan that is not only healthy but full of the nutrients that our bodies need when it comes to defining and toning muscle.
In this diet meal plan I will be focusing strictly on fat loss and getting a nicely carved midsection. In order to keep it basic it will be just one day of a diet meal plan, but if you guys provide enough feedback in the comments section below I will make sure to make this a series of articles which will include many other options for other days of the week.
Remember one thing when looking at this diet meal plan, portions will vary depending on your height, weight, age, metabolism and overall health. Instead of me giving out portions and calories which I find steers my clients in the wrong direction, you will be the judge for yourself. Test these recipes and then play with portion size to see how your body responds.
Diet Meal Plan: Breakfast
Breakfast parfait:
1/2 cup fat-free vanilla yogurt
1/4 cup flax cereal
handful of blueberries
4 hazelnuts or walnuts (skip if allergic to nuts)
2 strawberries sliced
Diet Meal Plan: Snack (2hrs later)
1 banana or apple
Diet Meal Plan: Lunch
Asian Chicken Wrap:
1 whole wheat tortilla
1/2 chicken breast grilled
1 teaspoon peanut butter
1/2 lime juice
1/2 red pepper
3 tablespoons chopped cilantro
sprinkle of sesame seeds
Directions:
Grill the chicken with the peanut butter and lime juice using 1 tablespoon of olive oil
Heat tortilla wrap
Place chicken into wrap and garnish with other ingredients
Diet Meal Plan: Snack (3hrs later)
1 fruit smoothie (view fruit smoothie recipes)
Diet Meal Plan: Dinner
Mediterranean Fish:
1 tspn oil, olive, extra virgin
1 small onion, sliced
1 cup fresh tomatoes, diced
2 tablespoons white wine
1 clove garlic, finely chopped
1/8 teaspoon oregano, dried
4 olives, Kalamata, pitted and chopped
1/4 teaspoon freshly ground pepper
Sprinkle of sea salt
2 halibut fillets, thick-cut
Directions:
Set oven to 450°F.
Warm oil in a skillet over medium-high heat. Add onion and cook, stirring often, until lightly browned for 3 mins.
Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano.
Season with salt and pepper.
Arrange the fish on a baking pan.
Spoon the tomato mixture over the fish.
Bake, uncovered, until the fish is just cooked through, 10 to 20 minutes.
Divide the fish into 2 portions and place over rice and then add sauce on top
Diet Meal Plan: Night Time Snack (1-2hrs later)
1 orange
Diet Meal Plan
Sounds pretty good doesn’t it? This is a full day diet meal plan which includes 3 major meals and 3 healthy snacks, keeping your metabolism high and feeding your muscles with all the nutrients they need to recover and work at optimal levels. Remember this diet meal plan is intended for fat loss so you will need to watch the portion sizes and remember that since there are frequent snacks you shouldn’t be felling starving at any one time.
One other component to remember is drinking a full glass of water at about once an hour especially if you are going to be exercising that day. Water will help drive nutrients, keep you from dehyradation and feeling of being hungry when you’re not supposed to be and best of all keeps your metabolism engine working at full force.
Did you like this diet meal plan? Would you like to see more like this? Please leave me a comment below so I know to keep this series going!
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
i can only do the fish since i’m on a low carb diet.
Hi Sam, Ive searched high and low for some Flax cereal and cant find it anywhere is there any other type of cereal that I can use cause i would really like to try out this diet 😀
Hi Joe, no problem, here’s what to look out for – a cereal which has at least 3grams of fiber per serving and less than 40 grams of carbohydrates.
This is great. I don’t have worry about what I am going to eat. I just need to go shopping. Thanks Sonya
Do you have a nutrition plan for someone who is doing the “werewolf” workout regiment? with doing so much more exercising and cardio i would assume you need more fuel for the furnace?
I don’t at this time but I will include that in my future article topics. You will definitely need more fuel in the form of carbs so make sure to add more whole grains and even fruit.