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Food Plan: 5 meals per day
BREAKFAST: 1/2 protein, 1 whole grain, 1 fruit
SNACK: 1/2 protein, 1 fruit
LUNCH: 1 protein, 1/2 whole grain, 1 vegetable
SNACK: 1/2 protein, 1 fruit
DINNER: 1/2 protein, 1/2 whole grain, 2 vegetables
EXTRA: 200 calories per day
4 servings fruits and vegetables (more vege's than fruit)
3 servings (8 ounces each) protein
2 servings whole grains
200 extra calories servings
Exercise Plan:
1) Exercise for 20+ minutes after 2 of your 4 meals.
2) Exercise at least 20 minutes during each exercise
session.
3) Don't wait any longer than 30 minutes after a meal to
begin exercising.
Once you reach your goal, add 200 calories per week until you determine the appropriate number of calories to eat to maintain your weight loss.
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