Here it is! Ok Ladies, here it is. I swear to you it looks like soooo much food, it's hard to adjust to, if you're anything like I was, I barely ate breakfast. This teaches your body that you will continually refuel with food (energy) so it stops retaining your food intake and storing it as fat. DO NOT EAT ANYTHING OTHER THAN what's on this meal plan for TWO weeks. I followed it religiously, and lost 11lbs in the first week. Slowed down, but since Jan 7th, I've lost 20lbs total and maintained that loss, no ups and downs. 2 weeks with no cheat meals and in your 3rd week you can have ONE cheat MEAL per week. There is no alcohol in this meal plan so if you want to drink, save it for your cheat meal! Also remember: WATER WATER WATER WATER WATER!!! Drink a glass with every meal and lots in between!!! Don’t substitute meals from other days. Each day has the right amount of carbs and protein to get you through the day. Any protein of the day can be switched for a protein shake that has a low carb count and at least 22-25g of protein per shake. Other options are hard-boiled eggs, tuna (the flavoured tunas work great to mix into a salad), egg whites, chicken or turkey breasts, salmon, cottage cheese, etc. Here is to ordering a salad when we really want a burger. To making an ass out of ourselves in cardio hip hop class. To drinking more water than seems humanly possible. To going a few more minutes on the elyptical. To working out twice as much as your skinny roommate. To saying, “Screw you†to the old you. To falling in love with the you, who you really are, the you who you want to become. To looking in the mirror and not seeing any change, throwing on your running shoes and working out anyway. To looking in the mirror and seeing major change. Here’s to shin splints, sweaty t-shirts, and perseverance. Here’s to all things fat-free, sore muscles, and stinky socks. Here’s to 7am, and spin classes. Here’s to falling down, and getting back up, and lots and lots of water. Here’s to getting up everyday and doing it all over again. You Can Do It!!! Of note- I can't stand cottage cheese, and the nutritionist said I can swap in greek yogurt instead. I also eat Special K instead of the oatmeal. LOL!
Food Plan.doc