diet meal plan

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

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

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!