You may have heard someone liken the COVID 19 to the Freshman 15 in jest. But for many of us, the play on words is all too real. A year of being confined to the house, seeking solace from the stressful state of the world in our favorite comfort foods, and being forced to put that gym membership on hold is starting to show up on the scale.
But the good news is, you've taken the first step: You're ready to start changing your life by making new healthy habits. Way to go! Now is the time to create a plan to help you accomplish your goals. Though trying to create a healthy meal plan from scratch can seem daunting. Luckily you don't have to worry about that — nutritionist Joy Bauer is here to help!
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Her Drop 10 plan has loads of delicious and satisfying recipe options for breakfast, lunch and dinner. You can mix and match all month long, repeating meals as often as you like. Plus, you can enjoy one to two Joy-approved snacks each day and unlimited non-starchy veggies.
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How long will it take you to drop 10? Losing weight is personal and not a race. While some folks may drop 10 pounds in a month, others will hit their goal later and that's OK.
The best part? This plan is sustainable. It’s filled with so many options and it's nothing like a fad diet. You’ll not only feel energized and satisfied while you’re losing weight, you can keep it off for good.
Below is a week's worth of menu options that can be repeated throughout the month. Simply mix and match breakfasts, lunches, dinners and snacks to make a custom menu just for you. (Click here to see a larger version of the meal planner!)
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Each morning meal follows a 10/4 winning combination, meaning these meals consist of at least 10 grams of protein and at least 4 grams of filling fiber to help jump-start your day and keep you energized until lunchtime. Also, sip on a “beverage booster” for an extra shot of morning energy. Choose between a cup (or two) of coffee or black/green tea. Skip the sugar and enjoy a splash of optional milk.
One slice of whole grain toast topped with 1/4 smashed avocado and one poached, hard-boiled or scrambled egg, with a sprinkling of preferred herbs and ground black pepper. Enjoy with half a grapefruit or one orange on the side.
One whole egg and three egg whites scrambled with any veggie combination (chopped tomatoes, onions, mushrooms, spinach, peppers, green beans, etc.) and one slice of whole grain toast OR one orange or half of a grapefruit.
Military Diet Plan
The power of this colorful parfait lies in its energizing combo of protein-rich yogurt and fiber-rich berries. Add your choice of berries — fresh or frozen!
Who wants sushi for breakfast? With this fruity spin, even the kids will dig in — no chopsticks necessary. It's fast and easy to put together and fun to devour.
Craving a warm and hearty morning meal that will leave you feeling focused and energized? Lean egg whites, Canadian bacon, reduced-fat cheese and a whole-grain English muffin are the secret ingredients in this slimming breakfast sandwich.
Weeks Indian Meal Plan
These sweet and yummy protein pancakes are a breeze to whip up (and then clean up). All you need is a blender and a skillet.
Midday meals follow Joy’s “3 P Plan” — that stands for protein, produce and powering down. At lunch, you’ll enjoy tasty options packed with ample protein (think chicken, turkey, lentils, eggs, low-fat dairy and more) and 2 cups produce (specifically non-starchy veggies from the unlimited list below). You’ll also need to take a break from electronics, including computers, TVs and smartphones. Protein and produce provide a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. And by powering down electronics, you’ll be present and more mindful during the meal.
Mixed leafy greens topped with 5 ounces of protein (chicken, turkey, salmon, shrimp or tofu), half-cup beans and unlimited non-starchy vegetables (see the photo at the bottom of this post for vegetables you can choose). Dress with 1-2 teaspoons of extra virgin olive oil + unlimited vinegar or fresh lemon juice (alternatively, you can use 2-4 tablespoons of low-calorie vinaigrette).
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One slice whole-grain bread layered with 4 ounces turkey, one slice of Swiss cheese, 1 tablespoon mustard or hummus and preferred vegetables (lettuce, tomatoes, onions, roasted peppers, etc.). Enjoy with 2 cups of baby carrots on the side. *If preferred, nix the cheese and enjoy your sandwich on two slices of bread.
Two cups of lentil, black bean or hearty vegetable soup with a side salad filled with non-starchy veggies and dressed with 1 teaspoon of extra virgin olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette).
Half of a cantaloupe with 1 cup low-fat cottage cheese topped with 2 tablespoons nuts or seeds of your choice and 2 cups non-starchy vegetables on the side (for example, cherry tomatoes, cucumbers or bell pepper sticks).
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Five ounces cooked fish or skinless chicken (grilled, baked or broiled) and lots of steamed, grilled or roasted veggies on the side.
Dinner is all about the pregame. Before starting supper, drink 2 cups (16 ounces) flat or sparkling water and eat one large handful (about 1 cup) of non-starchy vegetables. Then enjoy your meal. This strategy helps take the edge off your hunger and enables you to start filling up.
A bun-less burger of choice (lean beef, turkey, vegetarian) layered with lettuce, tomato, onion and a squirt of ketchup or salsa with one serving of oven-roasted sweet potato friesand 2 cups steamed or roasted vegetables or a salad dressed with 1 teaspoon of extra virgin olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette). You can also skip the fries and instead enjoy your burger on a half bun.
Bi Weekly Meal Plan For September 2–15 — The Better Mom
Enjoy one to two servings of cauliflower fried rice and 4 ounces cooked protein of your choice such as shrimp, fish, chicken, tofu, pork tenderloin, lean steak or poultry sausage — or 3/4 cup cooked black beans.
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Five to 8 ounces grilled, roasted or baked fish (cooked with 1 teaspoon olive oil, fresh lemon juice, salt, pepper and preferred seasonings) and 2 cups steamed or roasted broccoli and 1/2 baked sweet potato.
Try my Chicken Curry and Vegetables or Slow Cooker Chicken and Black Bean Chili. For the Slow Cooker Chicken and Black Bean Chili, enjoy one serving with 1 dollop low-fat Greek yogurt + ¼ cup reduced-fat shredded cheddar cheese + ½ cup cooked brown rice or quinoa (or half a baked potato)
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Five ounces of roast pork tenderloin with 2 cups cooked carrots and half a baked potato topped with 2 tablespoons of low-fat Greek yogurt or light sour cream and/or 2 tablespoons salsa.
Enjoy one to two snacks each day — and add your favorites to this list! (Click here to see a larger version of Joy's approved snacks.)
Plus, you can enjoy any of your favorite veggies from the unlimited non-starchy vegetable list. (Click here to see a larger version of approved non-starchy vegetables.)
Day Clean Eating Meal Plan: 1,200 Calories
Any health-related information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider for any questions you may have regarding a medical condition, or before embarking on any diet, exercise or wellness program.If you’re interested in a diet plan to lose weight, you’ve come to the right blog. I focus on helping women choose the right place for their calorie intake needs, so they can eat as much food as possible, be full & satisfied, and lose weight effortlessly. Dieting and weight loss (or maintenance) doesn’t have to be hard work. With a good meal plan, it can be easy and leave you feeling full and satisfied after each meal, while still losing belly fat. You shouldn’t feel deprived when trying to make sure your wedding dress will fit you perfectly! While lots of women believe that in order to lose weight they have to eat boiled broccoli and boiled chicken along with a little bit of white rice every day, that’s far from the truth. Your pre-wedding diet can be super delicious while bringing you your desired results.
My perspective on weight loss is to focus on meals high in protein, healthy fats, and fruits and vegetables. This will fill you up without consuming too many carbohydrates. Focus on what you’re adding to your plate, rather than what you’re removing. I also focus on creating extremely simple meals, so that you can actually stick with the plans, and eat healthy foods when you’re busy. Your goal should always be long-term results and developing a healthy lifestyle, not quick fixes that will end up with you binging afterward. I’m not here to earn commission on selling your diet pills or promoting fad diets that don’t work! Seriously - these meals I recommend take 5-15 minutes to make. Even ordering out
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