Having a meal plan is essential to being successful with a healthy lifestyle. If you don’t know what you are going to eat then you’ll create a habit of eating foods that are not very healthy for you. That is why I want to introduce an eating plan to you, which will help you plan meals with ease.
This chapter will teach you the fundamentals of meal planning. I have also added 4 weeks of meal plans that you’ll discover later on in this book.
So What Should I Eat?
Keep it simple and keep it real; opt for foods that moo, cluck, or baa (i.e. animal products); or foods that came out of the ground, such as fruits and vegetables.
Another simplified way of looking at this is with the following statement: The vast majority, if not all of your food items should not have an ingredients list. This may sound extreme but if you take a look at the kinds of foods you should be eating, this begins to make a lot of sense.
Simplifying things further, we can break most foods down into four categories: Proteins, fats, carbs, and vegetables. There is of course some overlap, for example chicken breasts, whole eggs, and wild salmon would be classed as protein-and-fat foods.
Here are some examples of great food choices from each category:
White fish, such as cod, haddock, tilapia
Oily fish, such as salmon and sardines
Extra virgin olive oil
Nuts and seeds
Natural nut butters
Ezekiel bread (made from sprouted grains)
Leafy greens, such as spinach, chard, arugula, lambs lettuce
Combining items from these lists using the instructions provided in the previous chapters will help to ensure your success, and did you notice how none of these, except for perhaps the nut butters and Ezekiel bread, have an ingredients list?
Before we continue I want to address a frequently asked question about fat. There is a myth going around that fat makes you fat but it’s simply not the case and research has proven it.
Fat does not make you fat. It’s actually essential that you eat fat to burn fat. Your body’s hormones are made from fats. Providing your body with healthy fats is a great way to burn fat.
These fats include coconut oil, extra virgin olive oil, grass fed butter, and a few others that you will see on the next page.
No healthy eating plan would be complete without a loophole enabling you to indulge every so often.
Improving your health is fantastic but eating a scheduled free meal will help to boost your metabolism, as well as providing various hormonal benefits.
A free meal basically involves eating foods that aren’t a standard part of your diet, this could be pizza, ice cream, and tacos, and anything else goes.
When you’re trying to lose weight, your body has many hormones that play a huge part in allowing you to burn fat. One of these hormones is leptin. Leptin depletes when you’re not eating the foods you’re used to eating on a regular basis. A scheduled free meal can boost your leptin levels and signal your body to start burning fat again more rapidly.
When leptin levels are low then your body will try to hold onto as much fat as possible because your body thinks you’re trying to survive since you’re not eating your usual diet.
For this reason it’s also why I recommend you make small incremental changes to transform your overall lifestyle around your vision. This way you’re always making progress without any abrupt changes or sudden overhauls.
The size of your free meals and how often you eat them will depend on if you are currently exercising and how much body fat you are holding on to so it is hard to give specific recommendations here, but isn’t it a relief to know that you can enjoy some treats from time to time?
If you want to learn more about our coaching program so we can help you achieve your goals and personalize a plan specifically for you, then call us at 1-800-546-8136 for help.
An alternative approach is to employ what is referred to as the 90% Rule, which basically means that 10% of your meals can be whatever you want.
Let’s say, for example, that you eat 4 meals per day. This equates to 28 meals per week, so following the 90% rule means that you can eat 2 – 3 meals each week that don’t fit within your healthy eating plan.
This doesn’t mean that you can go hog wild and eat a whole pizza and ice cream three times a week. However, it does mean that you can arrange a date night, have dinner with friends, or eat some popcorn at the movie theatre if you want to.
How To Plan Your Daily Meals
The guide on the next page will help you pick out your daily meals, so let me explain to you how the chart works. You can start building your own meal plans with the plan coming up or you can follow the 4 week meal plans that I’ll reveal later on in this book.
Each column of food you’ll see shortly is essential to your goals of eating healthy. Stay away from processed versions of these foods, such as fried chicken. Stick to buying your chicken raw and cooking it on the grill or baking it in the oven.
If you can plan your meals ahead, you can have a full week planned out very quickly. You can cook all the food for the week on a Sunday and store them in to-go containers. This way you just need to heat up your food and eat if you prefer not to cook often!
You can also cook bulk meals twice a week to keep things fresher. You could cook on a Sunday and Wednesday. If you like to cook daily that’s also fine too. It is a personal preference and it completely depends on your schedule and how you want to do things.
If you would like recipes and foods that are planned out for you without you having to think at all, then check out the meal plans in the back of this book. You can have everything planned for you if you are too busy to plan your own meals.
Don’t forget to use the daily log I have made for you so you can keep track of your daily meals in journal format. This will keep you on track and remind you to eat your scheduled meals.
|Proteins||Starchy Carbs||Simple Carbs||Fiber Carbs||Healthy Fats|
|Wild Salmon||Sweet Potatoes||Banana||Asparagus||Chia seeds|
|Grass Fed Beef||Oatmeal||Blueberries||bell peppers||Flaxseed oil|
|Turkey||Tomato||Grapefruit||Brussel sprouts||Nut Butters|
|Chicken Breast||Grain Pasta||Lemon||Cauliflower||Olives|
|Turkey Bacon||Peas||Limes||Calery||Olive Oil|
|Turkey Hot Dogs||Kidney Beans||Mango||Cucumber||Seeds|
|Grass Fed Eggs||Squash||Apricot||Garlic||Cashews|
|Black Beans||Pumpkin||Orange||Green Beans||Hazelnuts (fiberts)|
|Scallops||Necterin||Green Peas||Mixed Nuts|
Daily Meal Planning
Now that you know which foods you should be eating, here is how you should choose foods to create meal plans.
I have everything sorted out so that you can choose the right amounts of protein, carbs, and fats at each meal. It’s very simple to get started.
Breakfast - Protein + Starchy Carbs + Simple Carbs + Healthy Fat
Lunch - Protein + Fiber Carb + Starchy Carbs + Simple Carbs + Healthy Fat
Afternoon Snack - Protein + Fiber Carb + Healthy Fat
Dinner - Protein + Fiber Carb + Healthy Fat
You can change the snack time around if you prefer. It’s all about implementing your meals into your lifestyle the way that works best for you.
We recommend you split these meals apart by 2 – 3 hours. These meals are going to keep you full all day long and will start suppressing your cravings little by little each day.
Start transforming your body into a fat burning machine!