Meal Planning for a Healthy Lifestyle
My goal here is to help you determine a range of adequate energy intake (protein, fat and carbs) and to assist you in nutrition and menu planning. If you have any questions please feel free to email me and as always speak to your doctor BEFORE starting any form of diet or exercise program!
In determining your range of energy intake, the focus is not to have you count calories, but to learn a pattern of healthy nutritious eating. It is more important to concentrate on obtaining adequate amounts of proteins and carbs and limiting fats. YES, total calories DO count. So what kind of calories you consume is just as important as how many calories you consuem and when they are eaten.
The amount of calories, carbs, proteins and fats that meet your energy needs will allow you to lose fat without muscle loss if you: Keep the fat grams to the amount allowed, Incorporate the protein grams recommended, Exercise(both cardiovascular and muscle strengthening)a MINIMUM of three times per week, Include lots of fruits and veggies in your daily menu plan and Drink six to eight glasses of water per day. This is crucial to your success!!
Step One: Determine Your Energy Intake
Determine your weight and percent of body fat. It is essential to know your percent of body fat to determine what your caloric intake should be. For example, the higher your percent of body fat, the fewer calories your body will need.
Step Two: Go For It!
Once you have determined your energy intake, click on the appropriate menu plan link to begin your healthy eating program.
2200-2400 Calorie Nutrition Meal Plan
1800-2000 Calorie Nutrition Meal Plan
1500 Calorie Meal Plan Vegetarian