Plan Ahead for Success
One important thing women have to remember to lose weight, lose inches, tighten up, and build strength you need a good balanced meal plan including 15 to 20 grams of protein 4 to 5 times a day for men protein levels are 30 to 50 grams of protein per each meal.
Goal for calories for women is 1,200 to 1,500 a day. 1,500 to maintain or on days of low energy levels. The 1,200 calories are to cut weight. For men 2,500 to 3,000 higher calorie diet for more active men.
Note: We are staying clear of breads, pasta, carbs, sugars, and fats after our last snack (2 or 3 PM - just protein and veggies). If you have a late night attack of the fridge then stock up on sugar free jello, sugar free pudding, sugar free popsicles, or sugar free fudgesicles. May i suggest the Dairy Queen fat free sugar free cream bars only 60 calories; keep these in the fridge they are yummy!
Breakfast - Special K Protein Plus cereal with fat free milk 1/2 cup of fruit (strawberry slices)
Snack - Celery sticks and reduced fat peanut butter
Lunch - Turkey sandwich on a light wheat bread Mustard or light/fat free mayo, lettuce and tomato slices, Kraft fat free slice of cheese, cucumber slices and carrot sticks, diet soda, Crystal light, water is the best
Snack - 20- grams of protein shake (very low in fat and less than 5 grams of carbs) *or* 100 calories snack pack (just one)
Dinner - chicken, beef, or fish, (baked, broiled, grilled, or steamed), asparagus (steamed with spray butter like Parkay or seasoning NOT real fatty cheese or butter.