Here’s how I lost 30 pounds and have maintained my ideal weight for the last 5 years.
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, a complex carb, and a 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, Insane Fat Burning Boot Camp.
Running is now my passion and it can be yours too. Check out our training program, Running for Absolute Beginners. It’s life changing.
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!
Meal 1 – Cleanse & Detox Smoothie
Meal 2 – (Mid-morning snack) 3 tablespoons Roasted Red Pepper Hummus with one serving Easy Whole Grain Pita Chips
Meal 3 – Mediterranean Tuna Salad wrapped in lettuce leaves or a whole grain wrap
Meal 4 – (Mid-afternoon snack) 1 small slice Zucchini Bread and 1/2 cup low fat/ nonfat Greek yogurt
Meal 5 – Skinny Lemon Chicken Skillet and 1/2 cup brown rice or quinoa.
Optional Dessert: No-Cook 5 Minute Chocolate Pudding
Meal 1 – Strawberry, Almond Butter, and Oatmeal Breakfast Parfait
Meal 2 – (Mid-morning snack) 1 Deviled Egg
Meal 3 – One Skinny Lasagna Roll
Meal 4 – (Mid-afternoon snack) 1 serving Classic Cucumber & Tomato Salad
Meal 5 – One-Pot Black Pepper Chicken with Roasted Broccoli and Red Peppers OR Swiss Chard Simple Sauté AND 1/2 cup brown rice or 1/2 baked potato with 1 teaspoon butter.
Optional Dessert: No-Bake Lemon Berry Cups
Meal 1 – Wake Up, Keep Me Going Smoothie
Meal 2 – (Mid-morning snack) Skinny Fruit & Yogurt Salad
Meal 3 – Momma’s Roadhouse Chili
Meal 4 – (Mid-afternoon snack)1/2 cup raw vegetables (celery sticks , carrot sticks, radishes, bell pepper strips, or grape tomatoes) + 1/4 cup hummus or guacamole (store-bought or homemade)
Meal 5 – Quinoa and Shrimp Paella
Optional Dessert: Dark Chocolate Nut Clusters
Meal 1 – Avocado Breakfast Pizzas
Meal 2 – (Mid-morning snack) Skinny Peanut Butter & Yogurt Dip with one Apple (sliced to dip)
Meal 3 – Blackened Salmon and 1 cup steamed broccoli
Meal 4 – (Mid-afternoon snack) Blueberry Banana Smoothie or SkinnyLicious Protein Smoothie
Meal 5 – Slow Cooker Hearty Vegetable and Bean Soup
Optional Dessert: Healthy Frozen Yogurt with Fresh Fruit Salad and Mint
Meal 1 – Southwestern Protein Breakfast Burrito
Meal 2 – (mid-morning snack) 1 serving fruit (1 apple, pear, orange, banana, peach, 1/2 cup berries, or 1/4 cup dried fruit such as raisins) + 1/4 cup nuts of choice
Meal 3 – Chocolate Peanut Butter Protein Smoothie
Meal 4 – (mid-afternoon snack) 1/2 Quinoa Protein Bar
Meal 5 – Slow Cooker Chicken Chili and a small salad with Romaine, grape tomatoes, and, bok choy with a drizzle of extra-virgin olive oil & balsamic vinegar.
Optional Dessert: Strawberries in Balsamic Yogurt Sauce
Editor’s Note: Originally published March 19, 2013