My other recommendations for meal planning to help you succeed!
1. Follow Michi's Ladder. You should have gotten a copy in most of the programs Beachbody sells. If not, I have a copy posted on my blog for you. Stay in the top 2 tiers of food items.
2. If you really want help learning how to eat, what to eat, and ways to track it then why not join the Club! For $2.99 a week (billed at about $38 quarterly), you can get sample meal plans for the entire week printed for you. Not only that, they print the shopping list for you to take to the store. It can not get any easier then that. No more guessing what's for dinner, or what are healthy snacks! You can cancel anytime, so why not check it out! There are other tools to help you, from information to check your calorie needs to lose weight, to tools to track your mea;s and calories you are eating, trainer tips,.... Again, all for $2.99 a week!
3. Writing down everything you eat helps keep you accountable. I know I still carry a little black notebook in my purse. I log in everything I eat. Knowing that I have to write- ate a brownie or 10 cookies,.... really makes me thing twice about eating it next time! Plus, once its written, I can enter that into a program like Fitday.com and really see how well I am eating. You can learn a lot by entering it into a program like Fitday! (This meal tracker is also available to Club members).
Anyway here is my long example of turning a 1400 meal plan into a skeleton. Remember, to adjust calories as you need to to fit your needs! Sorry this may get long!
If you need a coach to help you succeed and give you more helpful tips, make sure to sign up today. It costs you nothing, so what do you have to lose! Just fill in this short form then drop me and email at HeatherB@BeachbodyCoach.com and introduce yourself!
Now, Go Bring it on the mat and in the kitchen!
Heather
1400 Calorie Skeleton
Hello! The first step to changing your body—losing weight and getting fit—is to Bring It with your eating! The second step is, of course, bringing it with your workout by pressing play six times a week. In some ways, that seems to be the easy part! We understand that for many, learning how to eat right can seem like an overwhelming task. That’s why we’ve tried to simplify the process of learning to choose the right foods by creating what we’ve termed “a skeleton.”
The skeleton is meant to provide you with a general outline that will allow you to choose the right ratio of carbs, protein, veggies, fruit, and dairy, without having to eat each the exact foods listed.
Please read this document carefully. We want to empower you by helping you choose the right foods on your own! This document is meant to do just that. If you have any questions, please ask! We will be happy to help you.
Are you ready?
Here we go:
STEP ONE: From Meal Plan to Skeleton
The following seven-day meal plan was taken directly from the Million Dollar Body Club Meal Planner.
For instructional purposes, we will take one sample day and teach you how to create your own skeleton:
Please take a close look at the proposed meal plan for day 1. In the column to the right of the food item listed, we have labeled the food “carb”, “protein,” “veggie,” “dairy,” “fruit,” or “fat.”
Basic 1400 Calorie Meal Plan
Today's Nutritional Index
Calories 1,412
Carbs 151 g
Protein 129 g
Fat 36 g
Fiber 25 g
DAY 1
Breakfast
Oatmeal and Blueberries
* 1 cup cooked oatmeal (CARB)
* 1 cup nonfat milk (DAIRY)
* 1 cup blueberries (FRUIT)
Snack
Raspberry Protein Smoothie
* 1 cup sliced raspberries (FRUIT)
* 1 scoop Beachbody's Whey Protein Powder (PROTEIN)
* 1 cup nonfat milk (DAIRY)
Mix ingredients in blender.
Lunch
Turkey Sandwich
* 2 slices whole wheat bread (CARB)
* 4 slices turkey (PROTEIN)
* 4 leaves romaine lettuce (VEGGIE)
* 1 tsp. mustard (condiment)
* 2 slices tomato (VEGGIE)
* 1 cup alfalfa sprouts (VEGGIE)
Snack
Cottage Cheese with Paprika
* 1 cup low-fat cottage cheese (PROTEIN or DAIRY)
* 1 tsp. paprika (condiment)
Dinner
Salmon, Brown Rice, Asparagus, and Salad
* 4 oz. broiled or baked salmon fillet (PROTEIN)
* 1/2 cup cooked long-grain brown rice (CARB)
* 2 cups shredded romaine lettuce (VEGGIE)
* 1 cup chopped steamed asparagus (VEGGIE)
* 1 cup sliced cucumbers (VEGGIE)
* 1-1/2 Tbsp. vinegar and oil Italian dressing (condiment, FAT)
By determining, for example, that 4 oz. of salmon is a PROTEIN and ½ a cup of cooked long grain rice is a CARB, we have just created a skeleton.
Let’s put it all together:
IF you are trying to eat 1400 calories a day, your SKELETON will look like this:
1400 Calorie SKELETON
Breakfast:
--carb
--dairy
--fruit
Snack:
--protein
--dairy
--fruit
Lunch:
--carb (REMOVE IF YOU WANT)
--protein
--veggies
Snack:
--protein
Dinner:
--protein
--veggies
--carb (but try to not eat carbs at night!)
STEP 2: From Skeleton to picking foods you like!
Now that you’ve created your “skeleton,” you’re ready to fill in the categories by picking and choosing foods you like!!
Please refer to
the Michi’s Ladder chart that came with your Slim in 6 packet or any new program. You’ll also find it on my blog at www.HeathersFitnessSpot.blogspot.com.
pages 24-25, Appendix 2, in the Slim in 6 EXPRESS packet.
Your printed out shopping list from MBD meal planner.
Let’s take breakfast as an example of how to move from the skeleton to real foods that you’d actually consider eating!
The meal plan says that on day 1, you can eat:
* 1 cup cooked oatmeal (CARB)
* 1 cup nonfat milk (DAIRY)
* 1 cup blueberries (FRUIT
Your skeleton gives you a lot more flexibility! You can select:
A CARB
A DAIRY
A FRUIT
…from the three sources above.
SO: If I look at Michi’s Ladder (stick with the top 2 tiers) to see what options I have when choosing a carb, I see that I can have several breakfast foods in this category such as: bran, cereal (whole grain), oatmeal, banana, raspberries, etc.
What shall you choose? It’s up to you! But if you look at your skeleton, you’ll see that you can also have a fruit. So, your best option is probably bran, cereal, or oatmeal.
You can also refer to pages 24-25 to determine the quantities. Remember, portions count!
BE SURE TO READ THE LABEL ON YOUR FOOD TO ENSURE THAT YOU ARE EATING A SERVING OF A CERTAIN FOOD ITEM and NOT TWO OR THREE!!
Next, you can decide which fruit to have for breakfast, since your skeleton calls for a fruit. According to Michi’s Ladder, you can have bananas, raspberries, nectarines, pineapple, papaya….the possibilities are endless!! Again, refer to pages 24-25 for serving sizes.
Once you’ve selected your carb and fruit, you are ready to select your dairy. Will you have milk? Soymilk? Yogurt? Cheese? You see, it really is up to you!!
On a typical day, a breakfast could looked like this:
Egg whites (Protein)
Cup of soymilk (Dairy)
½ a banana (Fruit)
To speed up weight loss, try eating only 2 carbs a day, usually for lunch.
We hope this skeleton will make sense to you! Don’t be afraid to play with it and to post your meal plans on the thread. We’d be glad to provide you with feedback. Here’s to a lifetime of healthful eating!!
The skeleton is meant to provide you with a general outline that will allow you to choose the right ratio of carbs, protein, veggies, fruit, and dairy, without having to eat each the exact foods listed.
Please read this document carefully. We want to empower you by helping you choose the right foods on your own! This document is meant to do just that. If you have any questions, please ask! We will be happy to help you.
Are you ready?
Here we go:
STEP ONE: From Meal Plan to Skeleton
The following seven-day meal plan was taken directly from the Million Dollar Body Club Meal Planner.
For instructional purposes, we will take one sample day and teach you how to create your own skeleton:
Please take a close look at the proposed meal plan for day 1. In the column to the right of the food item listed, we have labeled the food “carb”, “protein,” “veggie,” “dairy,” “fruit,” or “fat.”
Basic 1400 Calorie Meal Plan
Today's Nutritional Index
Calories 1,412
Carbs 151 g
Protein 129 g
Fat 36 g
Fiber 25 g
DAY 1
Breakfast
Oatmeal and Blueberries
* 1 cup cooked oatmeal (CARB)
* 1 cup nonfat milk (DAIRY)
* 1 cup blueberries (FRUIT)
Snack
Raspberry Protein Smoothie
* 1 cup sliced raspberries (FRUIT)
* 1 scoop Beachbody's Whey Protein Powder (PROTEIN)
* 1 cup nonfat milk (DAIRY)
Mix ingredients in blender.
Lunch
Turkey Sandwich
* 2 slices whole wheat bread (CARB)
* 4 slices turkey (PROTEIN)
* 4 leaves romaine lettuce (VEGGIE)
* 1 tsp. mustard (condiment)
* 2 slices tomato (VEGGIE)
* 1 cup alfalfa sprouts (VEGGIE)
Snack
Cottage Cheese with Paprika
* 1 cup low-fat cottage cheese (PROTEIN or DAIRY)
* 1 tsp. paprika (condiment)
Dinner
Salmon, Brown Rice, Asparagus, and Salad
* 4 oz. broiled or baked salmon fillet (PROTEIN)
* 1/2 cup cooked long-grain brown rice (CARB)
* 2 cups shredded romaine lettuce (VEGGIE)
* 1 cup chopped steamed asparagus (VEGGIE)
* 1 cup sliced cucumbers (VEGGIE)
* 1-1/2 Tbsp. vinegar and oil Italian dressing (condiment, FAT)
By determining, for example, that 4 oz. of salmon is a PROTEIN and ½ a cup of cooked long grain rice is a CARB, we have just created a skeleton.
Let’s put it all together:
IF you are trying to eat 1400 calories a day, your SKELETON will look like this:
1400 Calorie SKELETON
Breakfast:
--carb
--dairy
--fruit
Snack:
--protein
--dairy
--fruit
Lunch:
--carb (REMOVE IF YOU WANT)
--protein
--veggies
Snack:
--protein
Dinner:
--protein
--veggies
--carb (but try to not eat carbs at night!)
STEP 2: From Skeleton to picking foods you like!
Now that you’ve created your “skeleton,” you’re ready to fill in the categories by picking and choosing foods you like!!
Please refer to
the Michi’s Ladder chart that came with your Slim in 6 packet or any new program. You’ll also find it on my blog at www.HeathersFitnessSpot.blogspot.com.
pages 24-25, Appendix 2, in the Slim in 6 EXPRESS packet.
Your printed out shopping list from MBD meal planner.
Let’s take breakfast as an example of how to move from the skeleton to real foods that you’d actually consider eating!
The meal plan says that on day 1, you can eat:
* 1 cup cooked oatmeal (CARB)
* 1 cup nonfat milk (DAIRY)
* 1 cup blueberries (FRUIT
Your skeleton gives you a lot more flexibility! You can select:
A CARB
A DAIRY
A FRUIT
…from the three sources above.
SO: If I look at Michi’s Ladder (stick with the top 2 tiers) to see what options I have when choosing a carb, I see that I can have several breakfast foods in this category such as: bran, cereal (whole grain), oatmeal, banana, raspberries, etc.
What shall you choose? It’s up to you! But if you look at your skeleton, you’ll see that you can also have a fruit. So, your best option is probably bran, cereal, or oatmeal.
You can also refer to pages 24-25 to determine the quantities. Remember, portions count!
BE SURE TO READ THE LABEL ON YOUR FOOD TO ENSURE THAT YOU ARE EATING A SERVING OF A CERTAIN FOOD ITEM and NOT TWO OR THREE!!
Next, you can decide which fruit to have for breakfast, since your skeleton calls for a fruit. According to Michi’s Ladder, you can have bananas, raspberries, nectarines, pineapple, papaya….the possibilities are endless!! Again, refer to pages 24-25 for serving sizes.
Once you’ve selected your carb and fruit, you are ready to select your dairy. Will you have milk? Soymilk? Yogurt? Cheese? You see, it really is up to you!!
On a typical day, a breakfast could looked like this:
Egg whites (Protein)
Cup of soymilk (Dairy)
½ a banana (Fruit)
To speed up weight loss, try eating only 2 carbs a day, usually for lunch.
We hope this skeleton will make sense to you! Don’t be afraid to play with it and to post your meal plans on the thread. We’d be glad to provide you with feedback. Here’s to a lifetime of healthful eating!!
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