Set Yourself Up With Success With A 7 Day Meal Planner
Contents at a Glance
- You might struggle for years to lose that belly fat unless you know this secret
- This Book Helped Me Build This 7 Day Meal Plan
- Check out this article (click on the image)
A 7 Day Meal Planner Will Help Reduce Cheat Meals
You might struggle for years to lose that belly fat unless you know this secret
Day 1
Meal 2 11:00am - 1 can of tuna mixed with fat free tuna + 1/2 cup of brown rice.
Meal 3 2:00pm - 1 cup of lean turkey + 1/2 cup of brown rice.
Meal 4 5:00pm - 100 grams of chicken + 2 cups of broccoli (drizzled with olive oil)
Meal 5 8:00m - 1 cup 1-2% cottage cheese + 1 tbsp peanut butter
Calories 1566
Fat 41g
Carb 119g
Protein 178g
So this is a typical day of mine at my calorie level, now the fat is a little high - it should probably be at about 20%, but I will probably still lose weight at this level.
Day 2
Meal 2 11:00am - 1 cup of lean turkey + 1/2 cup of beans.
Meal 3 2:00pm - Tuna melt sandwich (1 can of tuna with kraft singles slice and 2 slices of whole wheat bread)
Meal 4 5:00pm - 100 grams of chicken breast with 1/2 cup of 1% cottage cheese and 2 cups of broccoli
Meal 5 8:00pm - 1 cup 1-2% cottage cheese + 1 tbsp peanut butter
Calories 1493
Fat 37g
Carbs 124g
Protein 167g
So this is pretty similar to yesterday's meal, but cereal for breakfast.
Day 3
Meal 2 12:00pm - 1 can of tuna mixed with fat free tuna + 1/2 cup of brown rice.
Meal 3 3:00pm - 100g of steak + 2 cups of broccoli + 1/2 cup of brown rice
Meal 4 (post workout) 5:00pm - 1 scoop whey protein
Meal 5 6:00pm - 100g of chicken breast + 1/2 cup of brown rice + 1 cup of green beans
Meal 6 9:00pm - 1 scoop whey protein + 1tbsp peanut butter
Calories 1481
Fat 41g
Carb 112g
Protein 170g
Day 4
Meal 2 11:00am - 1 can of tuna mixed with fat free mayo + 1 cup of brown rice + 2 cups of broccoli.
Meal 3 1:00pm (post workout) - 1 scoop of whey protein
Meal 4 2:00pm - 100g chicken breast + 1/2 cup of 1% cottage cheese + 1/2 cup of brown rice
Meal 5 5:00pm - 100g chicken breast + 2 cups of green beans + 1/2 cup of brown rice
Meal 6 8:00pm - 1 cup of 1% cottage cheese + 1 tbsp peanut butter
Calories 1554
Fat 31g
Carbs 159g
Protein 162g
Day 5
Meal 2 11:00am - 100g of chicken + 1 cup of brown rice + 2 cups of green beans
Meal 3 1:00pm (post workout) - 1 scoop of whey protein
Meal 4 2:00pm - 100g of chicken + 2 cups of broccoli + 1 cup of brown rice
Meal 5 5:00pm - 100g of chicken + 2 cups of green beans + 1 cup of brown rice
Meal 6 8:00pm - 1 cup of 1% cottage cheese + 1 tbsp natural peanut butter
Calories 1457
Fats 30g
Carbs 132g
Protein 167g
Day 6
Meal 2 1:00pm - 1 scoop whey protein + 1 package of Quaker Wild Berry Medley
Meal 3 3:00pm (post workout) - 1 scoop of whey protein
Meal 4 4:00pm - 100g chicken breast + 1/3 cup mashed potatoes + 1/3 cup 1% cottage cheese + 1 cup lettuce w/ zesty italian dressing
Meal 5 7:00pm - 1 slice of Piller's Black Forest Ham with 1 cup of lettuce
Meal 6 10:00pm - 6 hard boiled eggs (2 whole, 4 whites) + 1 tbsp natural peanut butter
Calories 1613
Fats 61g
Carbs 106g
Proteins 164g
Protein intake for this day could have been a little higher.
Day 7
Meal 2 12:00pm - Ham sandwich (100g of ham+ 2 slices of whole wheat bread)
Meal 3 3:00pm - 3 chicken wings + 2 cups of broccoli + 1/3 cup of brown rice + 1/2 cup cottage cheese
Meal 4 6:00pm - 1 can of tuna + 2 cups of broccoli
Meal 5 9:00pm - 1 cup of 1% cottage cheese + 1 tbsp of natural peanut butter
Calories 1511
Fats 50g
Carbs 111g
Protein 162g
Again protein should've been a little bit higher this day by about 10g since I'm 172lb and I try to keep protein intake to 1g/ pound of bodyweight.
This Book Helped Me Build This 7 Day Meal Plan
Your Guide To Making A Meal Plan
The Body Sculpting Bible for Men, Revised Edition: The Way to Physical Perfection
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Amazon Price: $13.57 (as of 07/05/2009) 
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The Body Sculpting Bible for Women, Revised Edition: The Way to Physical Perfection
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Amazon Price: $13.57 (as of 07/05/2009)
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Check out this article (click on the image)
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If You Want A Successful 7 Day Meal Planner You Must Prepare
A Little About Me And How A 7 Day Meal Plan Helped Me
More Information On Setting Up A 7 Day Meal Plan
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Do You Struggle With Planning Your Meals?
Has This Guide Helped You To Make A Plan For Action?
FitSteph
Wow what a great lens. And if anyone is looking for workout programs This is one of my favorite health & fitness sites. It lets you track food, workouts, and calories!
Posted March 26, 2009
FitSteph
Wow what a great lens. And if anyone is looking for some healthy meal plans This is one of my favorite health & fitness sites. It lets you track food, workouts, and calories!
Posted March 24, 2009
poddys wrote...
Nice lens and some good ideas, 5***** I try to plan my meals out around what I have to use up before it goes bad, since I like to eat as much fresh veggies and fruit as possible. Cost is also a factor for me, as I am currently out of work and need to take care of finances. Eating fresh food rather than processed does work out cheaper.
Posted March 09, 2009
EternalFlame wrote...
Very informative lens - 5*. Feel free to visit my new lens Everything About Easter
Posted February 12, 2009
alicesy wrote...
Excellent Lens. I like the quality insight you have provided here about 7 Day Meal Plan. "How I Lost 12lb In 4 Weeks!". Keep up the good work.
Please check out my Police Jobs Blog.
Posted August 01, 2008
Dr_Joe wrote...
Very informative.
Great lens. Rated it 5 stars.
Feel free to visit Weight Loss Diet Advice | Diet Plans | Diet Pills
because a healthy body is an investment.
Posted July 31, 2008
health_advisor wrote...
Very informative.
Great lens. Rated it 5 stars.
Feel free to visit Weight Loss Diet Advice | Diet Plans | Diet Pills
because a healthy body is an investment.
Posted July 29, 2008
I'll try it 100%! 5*
Posted July 29, 2008
KimGiancaterino wrote...
Congratulations on your success, and welcome to Culinary Favorites From A to Z.
Posted July 21, 2008
FatLoss4-Idiots wrote...
Thanks for writing a good meal plan lens. These meals might seem to be pretty unappetizing, but you'd be surprised how good just basic food like this can taste once you've got all the junk food and unnatural seasonings out of your system.
Posted July 19, 2008
lifelongfitness wrote...
Banjo - Protein is the main building block for your body...your hair, muscle tissue, bones, etc. Having a diet high in protein will help you to maintain your muscle, give you nice moisturized skin, healthy bones, and help you to lose weight
Posted July 18, 2008
banjo wrote...
Hey mate
Interesting, lots of meat and egg, i wouldn't have thought that would be good.
Cheers Banjo Smyth
Posted July 15, 2008
Matthew_Ferry wrote...
wow a 7 day meal plan...really a great idea..
5stars for you...great job buddy... =)
Posted July 14, 2008
d-artist wrote...
Yes, Mike you are right, one must find what works for them...I found what work for me, but need to excercise to really make a difference...5*s
Posted July 13, 2008
richgerman wrote...
i assume you are a nutritionist:D ahahah you know a lot about this:) nice expertise:) 5 stars! thanks for the information anyway we learn so far:)
do you apply law of attraction in your life?
Posted July 11, 2008
CliveAnderson wrote...
A very tasty and worthwhile lens. This really is interesting stuff, it is amazing to see the actual qty that we can consume purely on a 7 day schedule. A real eye opener for me. Thank you.
Kind Regards
Clive Anderson
Posted July 04, 2008
Webcodes wrote...
I am glad you lost weight and found something that works for you... with these bad economic times, I am sure a lot of people are gaining weight due to unhealthful eating.
5* and thank you for visiting my lens!
Posted July 03, 2008
enslavedbyfaeries wrote...
Welcome to Squidoo! I think it's great that you found something that works for you, congratulations.
Posted July 03, 2008
59rjv wrote...
Great lens. I've been dealing with a weight problem all my life and I've made some major lifestyle changes. I've lost some but need to lose more. I'm getting there. I might incorporate some of your tips. They're great. Definite 5*.
Posted July 02, 2008
chefkeem wrote...
Welcome to Squidoo, Mike. You're off to a great start with this lens. I appreciate you for openly sharing your personal experience. 5*s
Posted July 01, 2008
lifelongfitness wrote...
I think one of the hardest yet beneficial things about health and losing weight is to find out what foods help you lose, and which don't. I noticed that I don't lose weight when I drink too much milk. Now I limit myself to either 1 bowl of cereal a week or none at all - usually none at all, and since making that change i've been losing continuously :)
Posted July 01, 2008
ElizabethJeanAllen wrote...
I've tried a lot of different diets. Some work, some don't. The key, I think, is really wanting to lose. My goal is to make life changes, changes I can live with for good. I'm tired of losing just to gain it back again. I'm glad you found something that works for you.
5*
Lizzy
Posted July 01, 2008
LauraMarie wrote...
I am very health conscious and always watch what I eat so luckily I dont have to diet yet!!
Posted July 01, 2008
by lifelongfitness
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