Set Yourself Up With Success With A 7 Day Meal Planner
Setting up a 7 Day Meal Plan can be hard if you don't know what it looks like. I would like to provide you with a sample which is provided below. You don't have to make a 7 day meal plan. You can make it for the next four weeks, the next 10 days, the next 21 days - whichever you have the time to prepare. Now my plan includes a lot of oatmeal, brown rice and tuna (a lot of low fat high protein foods). It's healthy, delicious, fast and easy. It will also be a step towards lowering cholesterol
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 (Body Sculpting Bible)
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Check out this article (click on the image)
The First Step To Getting The Body You Want Is To Educate Yourself
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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?
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alicesy
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. Posted August 01, 2008 |
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Dr_Joe
Very informative. Posted July 31, 2008 |
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health_advisor
Very informative. Posted July 29, 2008 |
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interman
I'll try it 100%! 5* Posted July 29, 2008 |
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KimGiancaterino
Congratulations on your success, and welcome to Culinary Favorites From A to Z. Posted July 21, 2008 |
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FatLoss4-Idiots
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 |
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lifelongfitness
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 |
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banjo
Hey mate Posted July 15, 2008 |
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AndyPo
Excellent. I shall give this a try. Posted July 15, 2008 |
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Matthew_Ferry
wow a 7 day meal plan...really a great idea.. Posted July 14, 2008 |
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d-artist
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 |
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richgerman
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:) Posted July 11, 2008 |
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CliveAnderson
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. Posted July 04, 2008 |
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Webcodes
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. Posted July 03, 2008 |
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enslavedbyfaeries
Welcome to Squidoo! I think it's great that you found something that works for you, congratulations. Posted July 03, 2008 |
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59rjv
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 |
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chefkeem
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 |
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lifelongfitness
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 |
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ElizabethJeanAllen
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. Posted July 01, 2008 |
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LauraMarie
I am very health conscious and always watch what I eat so luckily I dont have to diet yet!! Posted July 01, 2008 |
