Healthy Choices
Free Diet Meal Plans Virtually Guarantee Results
I’ve often told my clients I could unconditionally guarantee their results if I could control what they ate.
If you want to be successful with your fitness and weight loss goals, you’ve got to follow healthy meal plans. Here’s a sample grocery list for the 1300 calorie low carb meal plan:
Grocery List: 1300 Calories Low Carb
Bars
- Balance Bar Honey Peanut 3.00 each
Beans, Lentils
- Peanuts, all types, dry-roasted, without salt 0.50 1 cup
Beverages
- Orange juice – 100% pure , Tropicana 12.00 ounce(s)
- Vegetable juice – V8, no salt 34.00 fluid ounce(s)
Breads and baked goods
- Pita – wheat 2.00 each
- Rolls, hamburger or hotdog, mixed-grain 1.00 1 roll
Cereals
- Oatmeal – instant pkt.,plain Quaker Extra 2.00 pack
Dairy
- Cheese, mozzarella, part skim milk 1.00 1 oz
- Cream Cheese, Light, Phili brand 1.00 ounce(s)
- Egg substitute, liquid 1.00 1 cup
- Egg, whole, cooked, hard-boiled 1.00 1 large
- HEALTHY CHOICE Mozzarella String Cheese 4.00 ounce(s)
- KRAFT 2% Cheddar Cheese, Reduced Fat 5.25 ounce(s)
- Milk – skim, no fat 4.00 cup
- Parmesan, grated, KRAFT 1.00 ounce(s)
- Yogurt – Yoplait, Light, all flavors 18.00 ounce(s)
Dressings
- Italian – fat free, KRAFT Free 11.00 table spoon
Fats & Oils
- Olive Oil (sesame,soy bean, sunflower) 0.25 table spoon
- Olive oil – pure 0.75 table spoon
- Salad dressing, KRAFT Mayo Light Mayonnaise 2.00 1 tablespoon
Fibrous Carbohydrates (Healthy)
- Asparagus/ Fresh – Boiled 1.50 cup
- Green beans – string boiled & drained 4.00 ounce(s)
- Salad – lrg. garden w/tomato & onion 1.00 large
- Salad – sm. garden w/tomato, onion 5.00 small
Finfish and Shellfish
- Fish, salmon, Atlantic, farmed, cooked, dry heat 1.00 3 oz
- Fish, tuna, light, canned in water, without salt, drained solids 1.00 3 oz
- Fish, tuna, white, canned in water, without salt, drained solids 1.00 3 oz
Fruits & Fruit Juices
- Apple – medium with peel 1.50 each
- Banana – med 8″ 1.00 each
- Blueberries, raw 0.75 1 cup
- Grapes, american type (slip skin), raw 1.25 1 cup
- Melons, cantaloupe, raw 1.50 1 cup, balls
- Orange – medium 1.00 each
- Peaches, raw 2.00 1 cup slices
- Strawberries, raw 1.00 1 cup, halves
- Watermelon, raw 2.00 1 cup, ballsFood Quantity Measure
Jams/ Spreads/Sauces/ Syrups
- BBQ – Healthy Choice 2.00 table spoon
- Catsup – tomato 0.50 table spoon
- Peanut Wonder -low fat peanut butter 3.00 table spoon
- Relish – pickle 0.50 table spoon
- SMART BALANCE Buttery Spread 1.00 tea spoon
- Soy sauce – Kikkoman ‘Lite’ 2.00 table spoon
- Spaghetti sauce – mushroom, Ragu, ‘Homestyle’ 0.25 cup
Meals, Entrees and Sidedishes
- STOUFFER’S LEAN CUISINE Glazed Chicken w/vegetables 1.00 each
Misc. Meats
- Flank – fat trimmed off, braised 4.00 ounce(s)
- HEALTHY CHOICE Beef Franks, Low Fat 1.00 each
Miscellaneous
- STOUFFER’S LEAN CUISINE Salisbury Steak with Macaroni and Cheese 1.00 each
- Tortilla – flour, soft, 7″ diam. 2.00 each
Noodles & Pastas
- Angel hair – whole wheat, cooked, De Boles 0.50 cup
Nuts & Seeds
- Seeds, sunflower seed kernels, toasted, without salt 0.50 1 oz
Pork Products
- Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted 2.00 3 oz
Protein Snack Foods (Healthy)
- Cottage Cheese – 1% fat 1.50 cup
Proteins (Healthy)
- Chicken Breast / White Meat 8.00 ounce(s)
- Swordfish – cooked dry heat 4.00 ounce(s)
Red Meats – Standard
- Beef, top sirloin, separable lean and fat, trimmed to 0″ fat, choice, cooked, broiled 1.00 3 oz
Rice, grains, flour
- Spaghetti, cooked, enriched, without added salt 0.50 1 cup
Sausages and Lunch Meats
- HEALTHY CHOICE Bulk Deli Turkey Breast 4.00 ounce(s)
Seasonings
- Mustard, prepared, yellow 2.00 1 teaspoon or 1 packet
- Spices, garlic powder 1.00 1 teaspoon
Soups and Gravies
- CAMPBELL’S Healthy Request Chicken Vegetabel Sou[ 0.50 cup
- Chicken vegetable soup – Campbell’s, prepared 1.00 cup
- Sauce, ready-to-serve, salsa 0.50 0.5 cup
Vegetables
- Broccoli, raw 1.00 0.5 cup, chopped or diced
- Carrots – baby, raw 20.00 medium
- Carrots, raw 0.50 1 cup, grated
- Cauliflower, cooked, boiled, drained, without salt 2.00 0.5 cup (1″ pieces)
- Celery – raw stalk, trimmed 4.00 each
- Green beans – string, boiled & drained 4.00 ounce(s)
- Lettuce, iceberg (includes crisphead types), raw 0.25 1 cup, shredded or chopped
- Mushrooms, raw 0.75 1 cup, pieces or slices
- Onions, raw 0.50 1 cup, chopped
- Peppers, sweet, red, raw 0.50 1 cup, chopped
- Spinach, cooked, boiled, drained, without salt 0.75 1 cup
- Spinach, raw 3.25 1 cup
- Tomatoes, red, ripe, raw, year round average 7.00 1 slice, medium (1/4″ thick)
- Tomatoes, sun-dried 0.25 1 cup
- Vegetables – mixed, frozen, boiled 0.50 cup
- Zucchini, Frozen, Boiled, Drained 0.50 cup
The Problem
The problem that many of us have, is the inability to make intelligent food choices from day to day. That is important, because that’s where the battle is won or lost.
It’s a mistake to think that you can go ahead and have that extra serving potatoes, or say yes to those M&M’s after lunch, and think that we can just “make it up” on the stairmaster or “in the gym” tomorrow. After all, if that were true, we probably wouldn’t be looking for healthy meal plans online.
The Fact Is…
The simple fact is, we’re pretty disconnected from the reality of what foods are “worth” calorie and nutrient-wise, but especially calorie-wise. That’s not my opinion, that’s the fact. Just look around you. It’s even gotten to the point where kids are by-in-large (sorry) overweight.
I’m not one of these guys that will tell you it’s not your fault either, because mostly it is. I’m not trying to be harsh, but I don’t think anyone is doing us any favors by pointing the blame finger at any one else.
Besides, if you don’t take responsibility at some point, things will never change. You need to start here, and you need to start now. Your body is a direct reflection of what you put in your mouth. Period.
If you want to look and feel different, you’ll have to change how and when you make those choices. As I said before, we all have difficulty passing on impulse urges. So what’s the answer? Take the impulse out of the equation. When you have a meal plan, there’s no impulse. There’s no going to the refrigerator and wondering what you’re going to eat. Which, by the way is where we most often lose the battle.
Nope. If you’ve got a meal plan, you already know what you’re going to eat. You don’t have to think about it. You’re free to think about other things, which is another thing you must retrain yourself to do in order to succeed.
Ready To Go
The meal plans above are ready to go. They even come with a grocery list! Everything you’ll need to get at the store to follow the plan! It doesn’t get any easier than that. You can start today. Go to the store and buy your supplies for the next seven days, and be on your way!
Each Plan is complete for 7 days. Everything that you need, every variable accounted for.
The Bottom Line
The bottom line is that most of us basically eat the same stuff from week to week, but it’s nice to have variety when your working for a change. After you enter your credit card information, you will be taken to your download page. You’ll receive instructions via email immediately.
I just want to encourage you, trying to change your body with exercise alone will help you feel a lot better, but you won’t look that different without a change in your eating. That’s why having a plan is so important.
Start by getting one or a few of the meal plans below, or go here if you are interested in the online personal training membership.
