Importance of a Meal Plan
Losing weight is a feat which has been proven to be easy for some, and very difficult for others. In
many cases simply going to the gym does not live up to the expectations of losing weight quickly;
however, with incorporating the proper meal plan along with the right volume of exercise, reducing fat
and losing weight is possible for everyone.
One of the main reasons why simply taking time to go to the gym is an ineffective approach to losing
weight is because all the time not in the gym is time for people to ruin their hard work. Essentially, if you
work out at a high intensity for 1 hour, you then have 23 hours of eating and doing whatever you wish
with the rest of your day. If you choose to spend your time watching movies, eating chips, and sitting
around at home than your earlier progress diminishes to nothing.
As students, especially in first year post secondary, the issue is not so much being “lazy” but being
studious. The changeover from a high school course load to a university course load can be very drastic
and shocking to many. This causes higher amounts of stress than normal, along with many extra hours
spent seated studying.
In addition to this comes the lack of home cooked meals from parents, and ease of snacking or buying
fast food. In many cases students do not believe they have time or are “too tired” to cook themselves
healthy meals once workloads become heavier. However, these feelings and emotions are mainly stress
related and you can actually feel better after taking the time to properly prepare healthy meals.
Meal Plan Guidelines

This meal plan provides days with 2000 – 3000 calories per day, which is appropriate when
matching it with the four-day exercise program; however, it is not ideal to be consuming 3000
calories a day on non-training days. On non-training days your body will burn much less calories,
and be more vulnerable to storing calories in the form of fat. On these days it would be
beneficial to decrease caloric intake as low as 1500 calories a day for maximum weight loss
results. If this decrease in caloric intake begins to drastically affect your energy levels
throughout the day, it should be increased. If it is affecting study habits or awareness during
class time, be sure to try different combinations of meals each day to see what works best for
you. If the meals in the provided plan are unavailable to you or inconvenient, be sure to do your
own research to find healthy low-fat meals which can help produce results. If you are unsure of
where to find recipes, be sure to check Pinterest which is available online.

Eat 1 gram of protein per pound of bodyweight a day. Protein helps to repair muscles, and
added to a low calories diet, it will help maintain muscle formation while burning fat. This lean
mass preserved by protein intake will be the foundation of your results. If getting an appropriate
level of protein is difficult for you, adding in an extra whey protein shake after lunch or dinner
can be beneficial.

Keep your carbohydrates relatively low. Carbohydrates are important in providing your body
with energy; however, when trying to lose weight it can drastically hinder results if a large
amount is consumed. A low carbohydrate day would be roughly 100 grams of carbs, where as a
moderate day would be 150 grams of carbs. Keep this in mind when it comes to serving sizes.

Drink water! Staying hydrated in a high intensity weight loss program is crucial to proper
muscular function through appropriate protein functioning. The body consists of 70% water, and
without it our proteins are incapable of functioning properly. Water additionally is the primary
component in our blood plasma which carries nutrients through our body. Without water, we
would not provide our body with these essential nutrients and proteins we need to exercise. It
can also help with the overall comfort level of exercising through its role in regulating body
temperatures.

Avoid Fast food. Fast food contains high amounts of fats, carbs, sugars, and calories which can
highly affect the results you are looking for. If at all possible avoid fast food chains, but if it is
unavoidable be sure to consider your options and check for nutrition facts.
Weight Loss Meal Plan
Day 1
Breakfast:

Choice 1
1/2 raw oats made with 1 cup water and cinnamon to taste
1 banana
1 cup green tea
250 calories, 7 g protein, 52 carbs, 3 g fat

Choice 2
Veggie Omelet (1 whole egg + 2 whites, cooked with frozen pepper strips)
1 orange
1 cup green tea
220 calories, 9 g protein, 35 g carbs, 5 g fat
Snack 1:
1 cup cottage cheese with 1 cup canned mixed fruit* and 2 TBS wheat germ
330 calories, 29 g protein, 44 g carbs, 5 g fat
Lunch:

Choice 1
4 oz grilled chicken
1 small sweet potato
400 calories, 33 g protein, 45 g carbs, 4 g fat

Choice 2:
1 whole wheat tortilla wrap with 1/2 cup hummus and roasted red peppers
1 apple
1 cup green tea
480 calories, 11 g protein, 73 g carbs, 16 g hummus

Lunch Choice 3:
Grilled chicken wrap (whole wheat tortilla, 4 oz grilled chicken, grilled veggies)
380 calories, 34 g protein, 34 g carbs, 8 g fat
Snack 2:
Favorite Whey protein powder blended with 1 cup frozen fruit and water to desired consistency
340 calories, 40 g protein, 40 g carbs, 2 g fat
Dinner:

Choice 1
4 oz grilled salmon (make 1 lb at a time and divide into 4; this will save on prep time)
1 cup steamed broccoli
1 cup cooked brown rice
460 calories, 30 g protein, 50 g carbs, 15 g fat

Choice 2:
1 cup cooked whole wheat pasta, tossed with marinara, 4 oz canned tuna and 1 cup frozen
spinach
510 calories, 35 g protein, 70 g carbs, 11 g fat

Choice 3:
4 oz sirloin hamburger with lettuce, tomato and red onion
1 cup steamed green beans
1 ear corn on the cob
1 baked potato
470 calories, 39 g protein, 60 g carbs, 9 g fat
Snack 3:
1 apple with 1 TBS natural peanut butter
1 cup skim milk
320 calories, 12 g protein, 41 g carbs, 8 g fat
Day 2
Breakfast:
3 Frozen Oat bran waffles
1 TBS pure maple syrup
1 cup skim milk
615 calories, 49 g protein, 71 g carbs, 15 g fat
Midmorning Snack:
Carrot and celery sticks
cup hummus
658 calories, 40 g protein, 84 g carbs, 18 g fat
Lunch:
Tuna salad sandwich on 2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice, non-fat mayo,
lettuce, tomato)
1 large pear
610 calories, 44 g protein, 77 g carbs, 14 g fat
Afternoon Snack:
Favorite MRP with 1 cup frozen fruit 1 cup skim milk plus 1 TBS flax oil
Add water to desired thickness
658 calories, 40 g protein, 84 g carbs, 18 g fat
Dinner:
1 bowl Chili
389 calories, 40 g protein, 27 g carbs, 14 g fat
After Dinner Snack:
1/2 reduced fat cottage cheese
1 cup fresh pineapple (or canned in own juice)
458 calories, 32 g protein, 42 g carbs, 18 g fat
Day 3
Breakfast:
Buckwheat pancakes
(Follow directions on back of Arrowhead Mills buckwheat pancake mix, skim milk)
1 TBS pure maple syrup
1 cups skim milk
1 cup fresh blueberries
615 calories, 49 g protein, 71 g carbs, 15 g fat
Midmorning Snack:
1 cup non-fat vanilla yogurt
1 TBS wheat germ
1 bunch black or red seedless grapes
400 calories, 40 g protein, 40 g carbs, 5 g fat
Lunch:
Avocado chicken wrap
610 calories, 44 g protein, 77 g carbs, 14 g fat
Afternoon Snack:
1/2 cup brown rice mixed with 3 oz grilled chicken (mix with 1 TBS olive oil, balsamic vinegar, a dash of
oregano and basil)
Dinner:
4 oz rotisserie chicken (can be purchased at most grocery stores)
1 cup frozen mixed vegetables
4 red roasted potatoes (cut potatoes in half, drizzle with olive oil, sprinkle with rosemary and black
pepper)
1 cup skim milk
450 calories, 34 g protein, 52 g carbs, 20 g fat
After Dinner Snack:
1 scoop whey protein blended with 1 frozen banana (peel banana before freezing)
Add water to desired thickness
300 calories,20 g protein, 30 g carbs, 2 g fat
Day 4
Breakfast:
Vegetable omelet
(6 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice)
2 slices 12-grain bread
1 fresh orange
350 calories, 30 g protein, 50 g carbs, 10 g fat
Midmorning Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
300 calories, 20 g protein, 30 g carbs, 2 g fat
Lunch:
Turkey and cheese sandwich (2 slices 12-grain bread, 4 oz sliced turkey breast, 1 thin 2-oz slice low fat
provolone cheese, non-fat mayo, lettuce, tomato)
1 large grapefruit
628 calories, 44 g protein, 77 g carbs, 16 g fat
Afternoon Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
300 calories, 20 g protein, 30 g carbs, 2 g fat
Dinner:
2 Spicy chicken burritos
334 calories, 31 g protein, 40 g carbs, 5 g fat
After Dinner Snack:
Protein shake
1 large piece of fruit
300 calories, 20 g protein, 30 g carbs, 2 g fat
Day 5
Breakfast:
2 Oat bran waffles
(oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the
package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a
pancake.)
1 cup skim milk
415 calories, 20 g protein, 50 g carbs, 7 g fat
Midmorning Snack:
Protein shake
1 cup skim milk
1 large piece of fruit
300 calories, 20 g protein, 30 g carbs, 2 g fat
Lunch:
Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese,
non-fat mayo, lettuce, tomato)
1 large pear
400 calories, 44 g protein, 50 g carbs, 14 g fat
Afternoon Snack:
Protein shake 1 cup skim milk
2 large pieces of fruit
300 calories, 20 g protein, 30 g carbs, 2 g fat
Dinner:
1 homemade burger on a whole wheat bun
1 cup skim milk
524 calories, 34 g protein, 52 g carbs, 20 g fat
After Dinner Snack:
Protein shake
1 large piece of fruit
458 calories, 32 g protein, 42 g carbs, 18 g fat