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Complete meals listed each day for breakfast, lunch, snack and dinner with leftovers incorporated.
Corresponding complete grocery list showing what to buy in order of the store and actual cost for each item (as opposed to the price per serving) with seasonal ingredients highlighted on Meal Plans 3 – 5 so purchases can be made from your local farmers’ market if desired. Almost every item listed follows our strict 10-day pledge rules, with just a few minor exceptions to keep the plan realistic for those busy working parents. Become an email subscriber by entering your email address in the box below and following the instructions. If you are an existing subscriber and have lost your email with links to the meal plans, first try searching on 100 Days of Real Food in your email client and looking for the first few emails from us (search under ALL MAIL if using Gmail).
Our team of trainers have college degrees, multiple certifications and are committed to ongoing education. Custom tailored meal plans are sent to you based on your weight loss goals, fitness history, eating habits, and life style. All weekly meal plans also include a grocery list for your shopping convenience, allowing you to properly prepare for your meals. In the previous post, we discussed a few lessons about paleo zone that I learned the hard way.
A note on freezing: Meat is very easy to freeze, defrost, and often tastes just as great when re-heated.
Monday-Friday: Enjoy the fruits of your labor by simply reheating your preservative-free fridge and freezer meals throughout the week.
Remember how we discussed the merits of choosing your meals based on 1) the ingredients and 2) the preparation method?
Broccoli: Add some oil, salt, pepper, garlic powder, onion powder, and coconut aminos into a bowl with the broccoli.
Sweet Potato: Cut into wedges, add oil and seasonings (I like paprika or rosemary), cook at 350 for 20 minutes, and then at 400 for 20 minutes. The Paleolithic or Caveman diet espouses the idea that human beings do not need to eat grains and wheat to account for a large portion of our complex carbohydrate intake.
Until 10,000 years ago, there were no grains on earth and early human beings only ate two food groups and they were low-fat protein and fruits and vegetables.  Our early ancestors survived by dieting on wild berries, fruits off the trees, as well as flowers and the flesh of wild animals.
The theory is that if our ancestors were able to survived by simply eating fruits and meats to advance and evolved, why can’t we do the same?
In today’s society, carbohydrate food groups such as rice, flour, pasta, grain and wheat are easily cultivated and mass-produced and also the most inexpensive food group.
DOWNTOWN’S Health and Fitness Editor Kirk Myers, struggled with childhood obesity and hit bottom when he ballooned to 300 pounds and suffered congestive heart failure when he was still a college student of 21. There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). People with a higher percent of body fat will lose more fat and retain more muscle with a significant calorie deficit.


People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit. Here’s a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. Low carb diets facilitate the loss of glycogen stores and associated water, which can be as great as 4.4 pounds. Because the Rubner and Atwater factors used to calculate metabolizable energy are not exact, the standard macronutrient values are not perfect, and small errors can occur. In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested. Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level.
Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains. The more grams of carbohydrate consumed the higher the glycemic response because there is an increased glycemic load. These shopping lists take into account your dietary needs and habits and are a great way to take the guess work out of food purchase and menu planning.
Since the veggies eating experience relies a lot on texture, I’d avoid freezing these dishes (with the exception of perhaps a veggie soup) and simply make these every week. Massage gently, then spread it on a cookie sheet and place it in the oven at 400 for 30 minutes.
Here are a couple of options that our nutrition expert Jin Long Zhen has studied for your benefit. Paleo diet supporters also insist, that it may actually cure such diet-related diseases we have today, such as cardiovascular illnesses, diabetes, hypertension (high blood pressure), stroke, cancers and or osteoporosis. These food groups provides since carbohydrate is the first source of energy for our body where it converts to glucose and eventually ATP (adenosine triphosphate).  But do we really need it since fruits also provide complex carbohydrates?
Through hard work, diet and determination, Myers dropped 125 pounds and has become one of most sought-after trainers of celebrities, athletes and other Downtowners at the Gotham Gym NYC. So, bubble-wrap your weight scale and put it in the basement or attic and focus on your body composition: the fat to muscle ratio. This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level. That is, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius.
After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake. However, neither macronutrient-specific differences in the availability of food energy nor changes in energy output could explain these differences in weight loss.If a calorie is a calorie, then what other factors could account for the differences in weight loss between the two diets? The substitution of one macronutrient for another has been shown in some studies to be statistically significant regarding the effect on the expenditure half of the energy balance equation, especially in high-protein diets.


Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment.
Barry Sears, which also minimizes starchy carbohydrate intakes like rice, grain and wheat and only consuming fruits and meat. If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages. Because the energy expenditure is minimal, however, it may account for less than one-third of the differences in the weight losses reported between high-protein or low-carb diets and high-carb or low-fat diets. But because glucagon is still in short supply, the body does not tap into its fat supply for energy. Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles.
My advice would be to consult a registered dietician or a nutrition specialist for specific diet recommendations based on your fat loss goals.
He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.
A whole week's worth of menus emailed to you so you can properly prepare all your meals ahead of time.
An option would be putting each portion in a sandwich size bag, labeling, and laying it flat in the freezer. Several studies have shown positive results in people that were trying to achieve weight-loss or improve wellness. The type of protein, carb, and fat must be considered as well as how the body processes them. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide. Even if your goal is to gain weight (muscle), there are certain dos and don’ts the dietician can address.
Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating. Each week you will receive your own email letting you know what you need to buy for next week's grocery list and what meals you will make. I am not a Registered Dietician so I cannot offer you specific advice on what you should be consuming. No, our Independent Trainers will sit down with you (even if it's over the phone) and determine your food likes, dislikes. Combined with a fitness training program (either in our studios or online) and you will achieve your fitness goals.




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