Some of our most successful slimmers tell us that they’ve managed to lose weight and maintain that weight loss because they now create a meal plan for healthy eating throughout the week. Done at the same time as writing a shopping list, it gives them time to think about the week ahead, what food’s already in the fridge and store-cupboard and any special meals or events too. Take a quiet therapeutic half-hour to meal-plan your next seven days, giving thought to the demands on your time during the week ahead.
Work out what you’d love to eat at each meal, giving priority to filling, basic foods like pasta, potatoes, lean meat, seafood and vegetables. Think about those sweet or savory treats that most diets ban, and where they fit in your meal plan.
7-day Food Optimizing menus for shopping on a budget, feeding the family and extra easy weeks!
Loads of food features to help you shop, cook and eat the healthy way… and for every occasion. If you’d love to have access to all of this and more, join Slimming World Online today and start creating your meal plan for healthy eating – this week and for good!
PLUS join with our Gold membership package and receive TWO FREE BOOKS!p>PLUS join with our Gold membership package and receive TWO FREE BOOKS!
Thanks to her life-changing 63lb weight loss, Jenna now stands out for all the right reasons. REMEDY: Eat breakfast, eat non sugary meals 4-6 times a day, ensuring you get enough protein in each meal. So in other words people with high body fat levels will have lower testosterone levels, if your testosterone levels are low, then you’ll find it very hard to build muscle. They will have quality foods consisting of complete proteins, healthy fats and low GI carbs. This bulking meal plan below is perfectly balanced for calories, carbs, fats, proteins, vitamins and minerals specific to my individual needs at this moment in time. The above example The online meal planner is used by a couple of USA football teams (rugby for us Brits) and is also used by the militiary to help their pilots to make the weight to allow them to fly.
If this is something you would like me to create for you please drop a comment at the bottom, I don’t display my email address due to spam, so leave a comment and I will get back to you as soon as possible. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. In this article, I'll be focusing on one of the hottest topics in the fat loss and muscle building field - meal planning. I'll also show you a new online tool that will help you create your own customized meal plans (with foods you enjoy), faster and easier than ever.
I then use the spreadsheet software to plug in the "Atwater factors" (the multipliers for the energy content of the macronutrients - protein = 4 calories per gram, carbs = 4 calories per gram and fat = 9 calories per gram). Well, it's a proven fact that people who guess at their calorie intake are not only almost always wrong - they miss by a country mile!
Another study showed that even registered dieticians couldn't estimate their calorie intake with 85% accuracy when they only guessed and didn't have a tool or method to track their numbers. The odds are overwhelmingly against you getting your nutrition right if you don't have a plan, by the numbers, in writing - on paper (or online, digitally). If your goal is improving fitness or body composition - half of the plan is the workout - the other part is the MEAL PLAN.
The fact is, people without a plan usually eat whatever is convenient, available and accessible.
People were doing this long before the internet or software - they just used a notebook - and some people still do. Most people don't understand that tracking is a totally different method than creating a meal plan in advance and I believe that tracking does not take the place of having a meal plan in hand - before you start your day. However, tracking food intake in a nutrition journal or diet diary DOES have many benefits.

For example, the moment you start tracking and writing down food intake, you have created self-accountability. Writing down what you eat is also another way to be sure you are eating the correct amount of calories and macronutrients for each day. Food journals can also provide a learning experience about nutrition that you cannot equal any other way. Just like you go through school for a period of time at least once in your life, I consider keeping a nutrition journal an absolutely mandatory experience to go through at least once in your life for at least 4-12 weeks. Creating a meal plan in advance, on paper is a PROACTIVE strategy: You decide in advance what you are going to eat and then you eat it.
Tracking food intake with a food journal is not the same thing as meal planning and in many cases, tracking alone is not sufficient. Eating completely at random and then writing down your haphazard day of random eating is tracking, but it's not a very good strategy is it?
This is why I believe that whether you journal food every day or not, having at least one good meal plan on paper is a must. In upcoming newsletters and articles, I will be explaining some of the best methods for creating individual meals and then how to put those meals together into daily meal plans.
We recently released our own online Meal Planning software at the Burn the Fat Inner Circle website.
The best part is, even though it cost us tens of thousands of dollars to pay programmers to build the software and the data base, and plug it into the Inner Circle, the Meal planner is free for our inner circle members. I'll be back soon with more tips on how to build meals and daily meal plans, plus more info about Burn the Fat meal planner and how to best use this new web-based planning and tracking tool. MEN CLICK HERE to discover how to burn belly fat and transform your body from fat to muscle in 49 days or less!
WOMEN CLICK HERE to learn the simple tricks to shedding fat from your most stubborn areas - in 49 days - without ever going hungry.
The plan – and I invite you to hop on board the meal-planning train with me – is to sit down with our respective families and list the meals to be included on the family dinner menu.
Tip: Don’t be afraid to incorporate a “Fend for Yourself” night into your weekly meal planning. An added bonus of having your meal plan set in advance is that it makes filling out your grocery shopping list that much easier. Healthy eating is much more bearable when you can enjoy a wide variety of food, and the health benefits are greater too. The lower your body fat % the greater the ratio of muscle to fat gain (the weight you gain will be predominantly muscle). I’ve used it and went from 15% body fat to 10% body fat in 25 days, while eating junk food every 5th day! I create a meal plan template on a spreadsheet such as Microsoft Excel or now, using the online software equivalent. Along with the daily totals, the macronutrient ratios for the entire day are also tabulated. In one study published in the New England Journal of Medicine, the average participant UNDER estimated their caloric intake by an insane 51%!!! As long as you have a calorie and macronutrient goal for the day, if you're journaling in real time, you can adjust your food intake in real time based on how many calories you have left for the day. Nothing will teach you about nutrition like tracking food, calories and macronutrients for an extended period of time. Others find it a chore to journal forever, so they only do it in the beginning, the first time they are pursuing a body transformation. The better strategy is to have a well-thought-out plan created in advance, before you take action.
I'll also show you how the latest online technology can make making meal plans in minutes a snap!

It's still in beta, which means it will get even better when the final version is released, but the Burn the Fat Meal Planner is already fully functional right now and hundreds of members are already using it.
If you're an inner circle member, it comes with your membership and you can log in right now and start making custom meal plans. As the list kept growing I realized I needed to bring something back into our lives that we hadn’t done since the early years of our marriage…Ten years ago.
This gives you a break from the stove and puts the reins into the rest of your family’s hands.
No more scrambling around for ingredients because you decided 15 minutes ago what you’re having for dinner. If you wanna look like Jabba you eat like Jabba, if you want to build muscle then you eat like a bodybuilder. Protein shakes can help, but if you’re only eating 2 meals consisting of a sandwich and a packet of crisps then you’re not gonna go very far! It's like taking a nutrition class - except you come away with street-level learning not just book learning. Anyone can come back to it in the future if they find they've started to slip or if they have a big new goal they want to pursue with more precision. From there it’s a matter of filling in those beloved meal plans into the days and weeks to come. And the icing on the cake is that some of the meals can be prepared in advance – that’s music to any busy mom’s ears. So this school year I am going to attempt to work on this and I thought I would help you as well. What i’ve noticed for me personally is that I get good muscle gains until I hit 15% body fat, as I gain weight after 15% body fat most of the gains are fat and not muscle. The other articles talk about the importance of breakfast, regular meals, low GI foods, proteins, carbs and fats etc. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching. Here is a collection of Meal Planning tips, tutorials, and printables… This Menu Planning system by The Homes I Have Made is just fabulous! From organizing to planning!A Sigh… As I begin this task, I decided to create my own little printable for our family and for you too! It is very basic but will help me get a jump start!A  Seriously, there are so many options and ways to personalize your Menu Planning for your individual family. My love for creating crafts, home decor, seasonal decor, and sewing has led me to my desire to share that with you here at our blog. I love all these ideas but starting out simple is the best option for me so I’ll be using your Weekly Menu Planner — thanks for this! Reply Kelley Wilson says August 20, 2012 at 9:56 am Love the printable with the grocery list!
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