by Gale Compton
It has been over 5 years since I lost 30 pounds. Here’s how I lost 30 pounds and have maintained my ideal weight since that time:
I ate and still do eat, 5 small meals each day, which includes 3 small meals and 2 healthy snacks, mainly consisting of whole foods. I always eyeball my portions which are about the size of my palm. My meals consist of a lean protein, complex carb and healthy fat. In addition, I workout 6 days a week, which includes weight training and some form of cardiovascular exercise–usually interval training. An example of my cardio is this 20 minute routine recently published, Insane Fat Burning Boot Camp.
Workout challenges are a great way to get started with a regular routine. Check out some of our Skinny Ms. workouts. Or, if you’re new to fitness, check out Shape Up Size Down…a new kind of fitness, for those not quite ready for high intensity workouts!
Find examples of how I plan my menu with Foods to Avoid and Foods to Include in Meal Planning.
Check out the menus below! And as always, I use a skinny plate rather than the traditional dinner plate. To learn more check out the Skinny Plate Challenge!
It’s not always easy to incorporate an eating plan that is nutritious, satisfying, and doesn’t break the bank. Take the stress out of meal planning with eMeals! eMeals has Over 50 Meal Plans Available!
For a complete printable shopping list see, 5-Daily Menu Grocery List.
Meal 1 – Cleanse & Detox Smoothie
Meal 2 – (Mid-morning snack) 12 frozen red grapes (my favorite snack) and 1/2 cup cooked wild rice (cooked in vegetable broth)
Meal 3 - Chicken or Turkey Roll-up – roll 3 ounces chopped chicken breast, 1 tablespoon salsa, 1 tablespoon low-fat feta cheese in one large romaine heart lettuce leaf
Meal 4 – (Mid-afternoon snack) 1 small slice Zucchini Bread and 1/2 cup Greek yogurt
Meal 5 – Turkey Cutlets with Quinoa Pilaf
Meal 1 – Quinoa Banana Berry Smoothie
Meal 2 – (Mid-morning snack) 1/2 cup plain, fat free Greek Yogurt with 1/4 cup fresh blueberries and 1 teaspoon honey
Meal 3 – One serving leftover Chicken Pot Pie with Biscuits
Meal 4 – (Mid-afternoon snack) 1 serving Green Bean and Zucchini Salad with 1/2 cup brown rice
Meal 5 – Slow Cooker Cheesy Spaghetti with Turkey Sausage with large side salad of 1 cup baby spinach, 2 torn romaine heart leaves, 4 cherry tomatoes, 1/4 diced cucumber…drizzle with extra-virgin olive oil & balsamic vinegar (any vinegar will work)
Meal 1 – Melon Breeze Smoothie
Meal 2 – (Mid-morning snack) 10 frozen red grapes and 10 walnut halves
Meal 3 – Chicken Roll-up – roll 3 ounces chopped chicken breast, 1 tablespoon salsa, 1 tablespoon low-fat feta cheese in one large romaine heart lettuce leaf (I used leftovers from Slow Cooker Chicken Pot Roast recipe)
Meal 4 – (Mid-afternoon snack) 1 organic apple and 1/4 cup raisins
Meal 5 – Momma’s Roadhouse Chili
Meal 1 – Awapuhi Green Smoothie
Meal 2 – (Mid-morning snack) Skinny Peanut Butter & Yogurt Dip with an Organic Apple
Meal 3 – Blackened Salmon and 1 cup Steamed Broccoli
Meal 4 – (Mid-afternoon snack) 1/3 cup Pistachios & 1 Orange
Meal 5 – Slow Cooker Hearty Vegetable and Bean Soup
Meal 1 – Slow Cooker Spinach & Mozzarella Fritta and one slice Whole Wheat Toast (unbuttered)
Meal 2 – (mid-morning snack) 1/4 cup raw walnuts and 1/4 cup raisins
Meal 3 – Immune Booster Smoothie
Meal 4 – (mid-afternoon snack) 1/2 Qunioa Protein Bar minus the chocolate and 1 organic apple
Meal 5 – Slow Cooker Chicken Chili and a small salad with Romaine, grape tomatoes, artichoke hearts and bok choy with a drizzle of extra-virgin olive oil & white balsamic vinegar
Find low-cal Skinny Ms. Menus.