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Healthy Meal Plan that Works!
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Getting to or maintaining a healthy weight is one of life’s toughest battles because it’s always ongoing.
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And, for many, it’s the determining factor between feeling good or feeling lousy.
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Gaining weight can affect your confidence, strain your joints and muscles, and contribute to problems at work or in a relationship.
If you’re killing yourself at the gym and not seeing results, the problem is simple – you’re putting in more calories than you are able to burn off.
This 5-day plan will help you check over-eating; you’ll develop a new eating style that fits your budget and your waistline.
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First Things First
Women should typically shoot for no more than 1,400 calories a day to shed excess body fat. Most men should try to hit the 1,800-calorie mark.
Start by being mindful of the normal amount, on average, that you consume on any given day. Eat your usual, and tally up the calories. Are you currently at 2,200 calories but want to get it down to 1,500?
This meal plan will help you stay full throughout the day despite limiting your calories.
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The 5-Day Healthy Meal Plan ~
Results-Driven!
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The 5-Day Healthy Meal Plan: Day 1
Kick-Start Your Metabolism!
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Breakfast
* 1/2 cup milk
* 1/2 cup whole grain cereal
* One banana, orange or grapefruit
* Cup of black coffee
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Mid-Morning Snack
* One whole wheat pita
* 1 Tbsp. hummus
* A few cherry tomatoes
* Cucumber slices
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Lunch
* 8 oz. plain Greek yogurt
* Fresh berries for topping
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Mid-Afternoon Snack
* Three sticks of celery
* 1/2 Tbsp. peanut butter
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Dinner
* 1/2 cup brown rice
* 4 oz. chicken breast, grilled or baked
* Broccoli (no limit!)
* Bell pepper, sliced
* Braags Liquid Aminos (instead of soy sauce)
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The 5-Day Healthy Meal Plan: Day 2
Going Strong with Protein!
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Click for FREE Download
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Breakfast
* 1/2 cup oats
* 1 cup water (for cooking oatmeal)
* 1/2 tsp. cinnamon
* Orange or apple
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Mid-Morning Snack
* Cup of herbal tea
* 1 apple, sliced
* 1/2 Tbsp. peanut butter
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Lunch
* 1 slice whole wheat bread
* 3 oz. deli turkey
* 1 tsp. brown mustard
* Tomato slices
* Spinach
* Iced tea (unsweetened)
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Mid-Afternoon Snack
* 6 oz. vanilla Greek yogurt
* 1 Tbsp. granola
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Dinner
* 1/2 cup couscous
* 4 oz. baked chicken breast
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The 5-Day Healthy Meal Plan: Day 3
Fuel Up on Fibre!
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Click for FREE Download
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Breakfast
* 1/2 cup oats
* 1 cup water (for cooking oatmeal)
* 1 tsp. maple syrup
* 2 Tbsp. sliced almonds
* Cup of black coffee
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Mid-Morning Snack
* 1/4 cup unsalted nuts
Lunch
* 3 oz. grilled shrimp
* 1 cup greens (kale, spinach, etc)
* Green tea
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Mid-Afternoon Snack
* 1 oz. cheese, cubed or sliced
* Whole-wheat crackers
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Dinner
* 4 oz. lemon pepper salmon, baked
* 1/2 cup brown rice
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The 5-Day Healthy Meal Plan: Day 4
Keep the Low-Sugar Going!
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Breakfast
* Whole-wheat English muffin (high in fibre)
* 1 tsp. coconut oil (use as spread)
* 1/2 cup fresh strawberries, sliced
* Water or tea
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Mid-Morning Snack
* 1/2 cup trail mix
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Lunch
* 1 cup kale or baby spinach
* 1/2 cup firm tofu, cubed and baked
* 1/4 red onion, sliced
* 1/4 bell peppers, sliced
* Handful broccoli florets
* 1/2 Tbsp. balsamic vinegar dressing
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Mid-Afternoon Snack
* Rice cake
* 1 Tbsp. almond butter
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Dinner
* 1/2 cup quinoa
* 4 oz. tilapia filet
* 1/2 Tbsp. extra-virgin olive oil (to bake fish)
* Salt and pepper
* Peach
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The 5-Day Healthy Meal Plan: Day 5
Almost There!
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Breakfast
* 1/2 cup strawberries and blueberries
* 1/2 cup oats
* 1 cup water (for cooking oatmeal)
* Cup of black coffee
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Mid-Morning Snack
* 1/2 cup pineapple
* Hot green tea
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Lunch
* 1 cup mixed greens
* 2 oz. grilled chicken breast
* 1 cup cantaloupe melon, cubed
* 1/4 avocado, sliced
* 3-4 strawberries, sliced
* 1 Tbsp. creamy chia seed dressing
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Mid-Afternoon Snack
* 2 Tbsp. Hummus
* Cucumber slices
* 1/2 whole-wheat pita
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Dinner
* 1/2 cup whole-wheat spaghetti noodles
* 1/4 cup spaghetti sauce
* Nectarine or kiwi
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Successful weight loss is dependent on the here and now. Start with Day 1 and take it one meal at a time.
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Once you finish off Day 5 with excellent eating habits (and give yourself a pat on the back!) take the next two days off.
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Then, get right back on it again and go full force with the confidence that if you had the self-control to stick with it for one week, you can follow it until you hit your goal.
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Happy eating!
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