NUTRITION PLANNING

What will you be eating?

Healthy Food

YOUR SHOPPING LIST

Build your weekly shop around any of the following that you enjoy eating.

Proteins:

Meat  Fish/Seafood  Fresh Vegetables  Eggs  Seeds  Healthy Oils  Turkey  Chicken  Pork  Steak  Veal  Bacon  Pork  Shrimp  Lobster  Beef  Venison  Salmon  Clams  Lamb  Buffalo  Bison  Rabbit  Goat  Beef Jerky  Eggs  Reindeer  Ostrich  Goose  Pheasant  Quail  Ground beef  All fish  All seafood (except crabsticks) 

Fresh Food

SHOPPING LIST CONTINUED

Committed to Quality

Carbs:

Blackberries  Blueberries  Lemon  Lime  Asparagus  Artichoke  Carrots  Spinach  Celery  Broccoli  Zuchinni  Peppers  Cauliflower  Parsley  Courgette   Butternut Squash   Sweet Potato   Beets Rice  White Potato  Pasta (Yes, EVEN PASTA!!) 

Fats:

 Avocado Olive Oil   Coconut Oil   Butter   Almonds   Hazelnuts   Walnuts 

Image by Caroline Attwood

PUTTING IT ALL TOGETHER

Creating your perfect Personal Meal plan

Never attempt to go below 1200 calories, this is both an unrealistic number and extremely dangerous. A good starting point is to diary a weeks worth of your food. Be honest. Be brutal, because underestimating here, will only lead to a lower calorie count later, which will be a hurdle to permanent weight loss. 
Once you have your calorie count, we will cut it by 5-10%, a few hundred calories to start us off, enough to make a difference, but not so much that it sends your hormones into mayhem. 
 
Meal Plan: 
40% Carbs/ 30% Protein/ 30% Fat 
 
Eating 3-5 times a day depending on your routine and cravings. 
 
For the first week, do not measure calories. 
Eat normally and track all your calories for a full 7 days. 
Week two, eat as you like, but only from the foods listed, sticking to your do’s and don'ts. 
If you have lost some weight after week two, you may want to stay here, however if you find yourself consuming more calories or are overly hungry, now might be a good time to add the calories of all seven days of the recorded week. Divide the total by 7 and you have your daily intake. 
Now I would normally recommend eating at this calorie level for one week and see if the change in foods cause a weight loss, and if your weight drops you may want to stay at that level until it no longer does. 
After this, we will then cut about 5% of your weekly calories. 
 
This method is followed through all your milestones, until you reach your goal. It is also extremely important that cutting calories is almost a last resort when trying to manipulate your diet. The lower you go in calories to lose the weight, the lower your maintenance calories will be, the more damage you will do to your metabolism. And I don't know about you, but I prefer to keep the weight off eating as much as I possibly can.