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.
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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
Editors Note: This post was originally published March 19, 2013 and has been updated.