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Meal Planner Free
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Melanie was in need of losing 45 pounds in order to reach her recommended healthy weight. Although she had been on numerous diets in the past, she had difficulty getting through the evening hours of the day - between dinner and bedtime.
Because of such, she never seemed to be able to reach her weight loss goals. Until now.
The following free meal planner can assist late evening dieters, keeping them feeling full until it's time to pillow their heads.
Breakfast Meal Plate: Let's start Melanie out with a hearty bowl of oats; she can enjoy them in either cold or warm form along with a cup of skim or reduced fat milk. She can also enjoy 1/2 cup of fresh or frozen (thawed state) blueberries or blackberries. We'll add a slice of whole grain toast to her meal and she can also add a serving of reduced fat margarine to her meal plate.
Lunch Meal Plate: Melanie works in an office environment and they have a terrific break room for their employees which includes all the modern conveniences she has at home - from a toaster oven to a toaster to a microwave to a refrigerator.
Last evening she dropped by the market and collected a rotisserie chicken, a carton of reduced fat cottage cheese and a stick of Italian bread coated with a thin layer of sesame seeds. Before she headed out for the workplace this morning, she stuffed a small plastic bag with leafy green leaves of lettuce and a few cherry tomatoes. She tucked a small bottle of spicy brown mustard into her lunch bag along with a diet soda. She also packed the cottage cheese which she will keep in the refrigerator at work so it will be readily available for other lunches throughout her week. She also packed a bag of boned chicken and a nice selection of fresh fruit which she can enjoy with her meal or for snacks during the week.
And finally, she packed a large bag of carrot sticks, cucumber and clean celery stalks.
For lunch she will build a gourmet sandwich with the vegetables, chicken and spicy mustard. She will also enjoy a serving of the cottage cheese, the diet soda and an apple.
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Mid Afternoon Snack: Time to enjoy some of those fresh vegetables she packed earlier this morning before leaving home. She will enjoy two cups, total. Tomorrow she plans to bring a container of low fat yogurt which she can dip her vegetables into.
Dinner Meal Plate: For dinner, she will enjoy three ounces of the boned chicken that has been placed into de-fatted, low sodium chicken broth. A few shredded carrots will be added along with a teaspoon of ground chili powder, 1/2 teaspoon of ground cumin, a good squeeze of fresh lime and 1/3 cup of fresh chopped cilantro. This is a very quick recipe for tortilla soup that is hearty and quite tasty.
The following can be added to the meal: baked tortilla strips, 1 serving of reduced fat shredded cheese.
She should also add two thin slices of crusty bread to her meal along with reduced fat margarine.
After Dinner Snack: We saved Melanie a snack for later in the day so that it would assist in curbing her appetite before bedtime, as well as prevent her from a potential binge which would end her aspirations of losing those unhealthy pounds.
What can we add as a healthy snack for Melanie that will keep her satisfied and take the edge off of her appetite until bedtime? While a fiber-rich food would work quite well, fiber is associated with gastric issues which might disturb her needed overnight rest. Another area that satisfies is protein; foods such as boiled eggs and lean jerky come to mind. Eggs are gassy - so no, we don't want that. And fact is, we don't want a rich protein source because foods rich in such impact kidney functioning which would also keep Melanie awake or would disturb her rest.
Therefore, let's go with a 1/2 cup serving of skim milk that is blended with 1/2 cup of frozen peaches. Now we have a bit of protein, but not an overage, as well as a hint of dietary fiber - but again, not an overage. And the milk will assist in lulling our little dieter to sleep.
In Summary: Melanie should also hydrate with water throughout her day and she can also fill in this free meal planner with diet calorie beverages. Melanie's day planner is built upon the American Food Pyramid which is our healthiest pattern for losing weight at this point in time.
Total Food Group Servings for this Meal Planner: Vegetable: 3.5, Fruit: 2.5, Grain: 7, Dairy: 3, Protein: 2
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