Weight Loss Meal Plan: More Fibre and Less Processed Foods

Here is a meal plan that will help you to lose weight and feel great. One of the most important things is to eat less processed foods so that you burn more calories during the digestion process! Fibre is you friend!

Breakfast ideas:

Option #1:  1 cup of puffed wheat with skim milk or soy milk, drizzle some honey on if you like, with 1/2 a cup of juice or a fruit, and coffee (sugar is fine but skip the cream and use skim milk).

Option #2:  1 piece of toasted rye, ezekiel, or whole wheat bread with peanut butter or a light cheese - I like light swiss with a little olive oil becel with 1/2 a cup of juice or a fruit, and coffee (sugar is fine but skip the cream and use skim milk).

Option #3: 1 small whole wheat wrap with 2/3 of a cup of scrambled egg creations (they come in a carton in a variety of flavours. They are conveinent and they are low in cholesterol (no yolks)! Add a little milk to make them fluffy. *Coffee or juice

Lunch:

Build a meal with an item from each list.

List 1: Items both Vegetarian and non -Protein - 4oz. chicken breast or 1 baked or steamed filet of fish (sole, haddock, salmon) or 1/2 cup black eyed peas or 1 can albacore tuna in water

List 2: Carbohydrates - 1/2 cup of mashed red potatoes or 1 small red potato or 1/2 brown rice or 1 small wrap or 1/2 a whole wheat pita or 1 slice of rye, ezekiel, whole wheat bread or 1 small sweet potato

List 3: Vegetables - as much mixed greens as you like (easy on the dressing) add veggies sliced carrots, cucumbers, celery etc. or 1 cup steamed broccoli or 1 cup steamed brussel sprouts or 1/2 cup cooked/raw carrots or 1/2 cup premixed frozen vegetables or 1 cup raw veggies (cut the calories in dip by adding low fat sour cream/plain yougurt

Remember to Snack! You will avoid storing fat by providing your body with a low continuous supply of energy/calories!

Snacks should be around 150 calories in value and should be low in fat and refined sugars. Choose from the following: Banana, 1/2 cup low fat yogurt, large pear, large apple, 1/4 cup or 14 roasted almonds, a kashi bar, 1 slice of low fat cheese and a piece of flatbread, 1/2 cup low fat cottage cheese, 1 turkey bite and 1 cheese string or slice of light cheese.

It is best to have a high carb snack between breakfast and lunch and to stick to lower carb snacks between lunch and dinner, but the key is the 150 calorie guideline.

Dinner:

Choose from the same list of foods as lunch but leave out the carbohydrates! Choose from the protein and vegetable selections.

Not eating within the three hours prior to sleep is a good guide rule however the body does burn calories during sleep. Do not skip a meal because it is close to bedtime! If you are going to bed late then add an evening snack from the snack list.