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Believe it or not, if you're trying to lose weight, the ideal healthy meal plan
involves eating six meals a day so you're never hungry. These six meals should
be broken down into two whole-food "regular" meals, two whole-food snacks and
two high-energy, nutrient-dense, low-calorie meal replacement shakes. Daily
scheduling of these meals could be as follows:
Breakfast: meal replacement shake
Mid-morning snack: whole-food healthy snack
Lunch: whole-food regular meal
Afternoon snack: meal replacement shake
Dinner: whole-food regular meal
Evening snack: whole-food healthy snack
Meals: Your whole-food regular meals should consist of lean protein (meat or
vegetarian) plus salad and/or vegetables. You can enjoy whole-food regular meals
any time during the day; however, most people find it best to eat them for lunch
and dinner. You can prepare them yourself, grab them on the go, or enjoy them in
a restaurant, as long as you follow the following general guidelines in terms of
content: 5-7 ounces of cooked, lean meat, such as chicken, turkey, fish, beef,
pork, lamb or shellfish; or meatless options including eggs and garden burgers.
For complex carbohydrates, select three 1/2 cup serving of your favorite
vegetables, such as cucumber, celery, spinach, mushrooms, tomatoes, broccoli or
peppers.
Snacks: Your healthy snacks could consist of a small portion of lean protein
(1-2 ounces) or a small portion of vegetables, such as celery, cucumber,
radishes or peppers (green, red, yellow, etc.). You can also choose from a
variety of fruits for your snack, but remember, fruits have more sugar content
than vegetables, which may increase your hunger. Always choose whole fruits;
avoid sugar-sweetened fruit cups, juices, etc., and do not substitute fruit
juice, which doesn't have the fiber and complete nutrient content of a whole
fruit. Enjoy your healthy snack at a mid-morning break or in the evening.
Meal Replacement Shakes: Enjoy your high-energy, low-carb meal replacement
shakes any time during the day or whenever you get hungry. Most people use them
at breakfast, as an afternoon snack, or in the evening. Make sure you select a
natural whole-food vegetarian meal replacement shake that contains a quality
vegetarian protein source, a vegetarian form of essential fatty acids for the
healthy oils and an enzyme active greens blend that will provide complex fruit
and vegetable carbohydrates.
When you incorporate a healthy meal plan into your daily routine, you're taking
an important step toward long-term health and wellness while losing those extra
pounds your body doesn't need and you certainly don't want. Talk to your doctor
for more information.
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