I've posted this before, kids. But for those who are starting out, you need to make sure you have an eating game plan.
Chalean Extreme provides recipes, not a particular plan. This is great, in my opinion, for experienced folks. But, for those who are not sure what to eat if they wish to deviate from the recommended recipes, this skeleton that I've created should help.
If you need help calculating your caloric needs, please reach out to me or your coach.
Bring it!
Barbie, PhD
****
Barbie’s 1400-calorie meal plan and “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! I understand that for many, learning how to eat right can seem like an overwhelming task. That’s why I’ve tried to simplify the process of learning to choose the right foods by creating what I term “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. I 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! I 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
1. the Michi’s Ladder chart that came with your Slim in 6 packet. You’ll also find it on page 3 of our NEWBIE THREAD.
2. pages 24-25, Appendix 2, in the Slim in 6 EXPRESS packet.
3. 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, Barbie’s breakfast while on Slim in 6 looked like this:
Egg whites (Protein)
Cup of soymilk (Dairy)
½ a banana (Fruit)
Barbie wanted to speed up her weight loss by 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!!!
BRING IT!
*******
Today's Nutritional Index
Calories 1,407
Carbs 142 g
Protein 115 g
Fat 44 g
DAY 2
Breakfast
Mushroom Omelet and Toast
* 3 egg whites and 1 whole egg, beaten together
* 1 slice whole wheat bread, toasted
* 1/2 cup fresh sliced mushrooms
Snack
Strawberry Protein Smoothie
* 1 cup unsweetened frozen strawberries
* 1 scoop Beachbody's Whey Protein Powder
* 1 cup nonfat milk
Mix ingredients in blender.
Lunch
Turkey, Spinach, and Broccoli Salad
* 3 oz. turkey
* 1 cup shredded romaine lettuce
* 1 cup fresh spinach
* 1/4 cup broccoli, chopped
* 1/2 oz. vinegar
* 1 Tbsp. olive oil
Snack
Apple and Low-Fat Cheese
* 1 apple, sliced
* 1 oz. slice, low-fat cheddar or Colby cheese
Dinner
Chicken, Sweet Potato, Peas, and Carrots
* 4 oz. chicken breast, baked or broiled
* 1 small sweet potato, steamed or baked
* 1 cup frozen peas and carrots, cooked
Today's Nutritional Index
Calories 1,367
Carbs 144 g
Protein 122 g
Fat 39 g
Fiber 26 g
DAY 3
Breakfast
Cottage Cheese, Pineapple, and Melba Toast
* 1 cup low-fat cottage cheese
* 1/2 cup raw pineapple, chopped
* 1 serving Melba toast
Snack
Mango Yogurt Protein Smoothie
* 1/2 cup mango
* 1 scoop Beachbody's Whey Protein Powder
* 1 cup plain low-fat yogurt
* 1 Tbsp. flaxseeds
Mix ingredients in blender.
Lunch
Chicken Curry
* 4 oz. broiled, skinless chicken breast, chopped
* 1/4 cup cooked long-grain brown rice
* 1/2 cup raw cauliflower
* 1/4 cup chickpeas
* 1/4 clove raw garlic
* 1 oz. tomato paste
* 3/4 cup low-sodium chicken broth
* 1/2 Tbsp. curry powder
Simmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through. Serve over brown rice.
Snack
Orange
* 1 fresh orange
Dinner
Hawaiian Tofu Kebabs
* 3 oz. tofu, extra firm, prepared with nigari in bite-sized cubes
* 1/2 cup onion
* 3 strips yellow pepper
* 1/2 cup pineapple
* 1/2 cup cherry tomatoes
* 1/2 oz. vinegar
* 1 Tbsp. olive oil
* 1/2 cup broccoli
* 1 cup alfalfa sprouts
Thread tofu, pineapple, and vegetables onto skewers and drizzle with vinegar and oil, and cook on grill.
Today's Nutritional Index
Calories 1,414
Carbs 167 g
Protein 118 g
Fat 35 g
Fiber 25 g
DAY 4
Breakfast
Oatmeal with Banana
* 1 cup oatmeal, cooked
* 1/2 cup nonfat milk
* 1 banana
Snack
Celery and Peanut Butter
* 2 stalks raw celery
* 1 Tbsp. peanut butter
Lunch
Roast Beef Reuben and Salad
* 3 oz. lean roast beef
* 1/4 cup sauerkraut
* 1 Tbsp. mustard
* 1 slice rye bread
* 1 cup shredded romaine lettuce
* 1 Tbsp. Italian dressing
* 1 dill pickle
Spread mustard on bread. Layer roast beef and sauerkraut onto bread. Serve with salad and pickle.
Snack
Strawberry Yogurt Protein Smoothie
* 1/2 cup fresh strawberries
* 1 scoop Beachbody's Whey Protein Powder
* 1 cup plain low-fat yogurt
Mix ingredients in blender.
Dinner
Chicken Burrito with Rice and Beans
* 4 oz. broiled skinless chicken breast
* 1 Tbsp. salsa
* 1 whole wheat tortilla
* 1/2 cup canned pinto beans
* 1/2 cup cooked brown rice
Arrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together.
Today's Nutritional Index
Calories 1,384
Carbs 153 g
Protein 104 g
Fat 45 g
Fiber 36 g
DAY 5
Breakfast
Oatmeal with Blueberries and Almonds
* 1 cup cooked oatmeal
* 1/4 cup nonfat milk
* 1/2 cup frozen blueberries (unsweetened)
* 10 almonds
Snack
Pear and Low-Fat Cheese
* 1 pear, sliced
* 1 oz. slice low-fat cheddar or Colby cheese
Lunch
Chicken and Avocado Sandwich
* 3 regular deli slices turkey or chicken breast
* 2 slices whole wheat bread
* 4 leaves romaine lettuce
* 1 Tbsp. mustard
* 2 slices tomato
* 1 oz. raw avocado
Snack
Raspberry Protein Smoothie
* 1/2 cup raspberries
* 1 scoop Beachbody's Whey Protein Powder
* 1 cup nonfat milk
* 1 Tbsp. flaxseed
Mix ingredients in blender.
Dinner
Halibut, Broccoli, Sweet Potato, and Salad
* 3 oz. baked or broiled halibut
* 1 cup cooked broccoli
* 1 small sweet potato, steamed or baked
* 1/2 oz. vinegar
* 1 Tbsp. olive oil
Today's Nutritional Index
Calories 1,418
Carbs 145 g
Protein 112 g
Fat 48 g
Fiber 24 g
DAY 6
Breakfast
Broccoli and Feta Omelet with Toast
* 3 egg whites and 1 whole egg, beaten together
* 1/2 cup broccoli, chopped
* 3/4 oz. feta cheese, crumbled
* 1 slice whole wheat bread, toasted
Snack
Apple and Peanut Butter
* 1 apple
* 1 Tbsp. peanut butter
Lunch
Turkey Burger
* 3 oz. cooked ground turkey
* 1 slice onion
* 1 cup alfalfa sprouts
* 1 tsp. mustard
* 1 Tbsp. ketchup
* 3 leaves romaine lettuce
* 1 whole wheat hamburger bun
Snack
Yogurt with Kiwi and Flaxseed
* 1 cup plain low-fat yogurt
* 1 kiwi, peeled and sliced
* 1/2 Tbsp. flaxseed
Dinner
Chicken Pita
* 2 oz. broiled chicken breast, sliced
* 1/2 cup chopped onion
* 1/2 cup shredded low-fat Swiss cheese
* 1/2 cup tomato sauce
* 1 medium whole wheat pita
Heat tomato sauce, add onion, cover pan, and cook until tender. Place chicken in pita, pour sauce over, and top with cheese.
Today's Nutritional Index
Calories 1,416
Carbs 171 g
Protein 104 g
Fat 39 g
Fiber 30 g
DAY 7
Breakfast
Oatmeal with Raspberries
* 1 cup cooked oatmeal
* 1/4 cup nonfat milk
* 1/2 cup frozen raspberries
Snack
Almonds
* 24 almonds
Lunch
Chicken Pita
* 3 oz. skinless, broiled chicken breast, sliced
* 2 slices fresh tomato
* 1 cup alfalfa sprouts
* 1 cup shredded lettuce
* 1-1/2 Tbsp. fat-free ranch dressing
* 1 whole wheat pita
Snack
Peach Yogurt Protein Smoothie
* 1/2 cup frozen peaches
* 1 scoop Beachbody's Whey Protein Powder
* 6 oz. plain low-fat yogurt
* 1/2 Tbsp. flaxseed
Mix ingredients in blender.
Dinner
Steak, Brussels Sprouts, and Salad
* 3 oz. lean beefsteak, broiled
* 1 cup brussels sprouts, boiled
* 1 cup shredded lettuce
* 1 Tbsp. lite Italian dressing
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