SAMPLE MEAL PLANS

On a weekly basis I would make a Meal Plan and a grocery list for that meal plan:

Sample Meal Plan 1

Breakfast: Protein Shake

Snack: Banana

Lunch: Grill Chicken Salad or Grill Chicken with vegetables

Snack: Peanuts

Dinner: Vegetables and meat (Chicken, beef, etc).

I stopped drinking juice, drinking only water, making sure I had my 8 glasses of water each day.

Also cut my carbs significantly, I use to eat rice pretty much every day - not anymore :).

No fast food (McDonalds, Burger King, etc) - not even for a salad, its too much temptation.

Sample Meal Plan 2

Breakfast: Yogurt

Snack: Apple

Lunch: Grill Chicken Sandwich on a wheat wrap

Snack: Peanuts or fruits

Dinner: Steamed Cabbage with Jerk/Baked Chicken

Sample Meal Plan 3

Breakfast: 2 Boiled Eggs

Snack: Peanuts

Lunch: Protein Shake

Snack: Fruit - Apple or Banana

Snack: Pop Chips

Dinner: Callaloo / Collard Greens with wheat crackers


I try to get fruits, protein and greens in my diet daily. A professional may tell you, you need something else as well in your diet, which is another reason to consult a professional before you start a plan.

I usually stick to this plan for 5 or 6 days a week, sometimes one meal gets replaced lets say for lunch I may feel for something else that's tasty but healthy, or for dinner I may eat something else as well but I try not to replace more than 1 meal in the plan and that is only done 1 or 2 times in the week.