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Home » Meal Plans for Weight Loss – Day 1 200.0 Pounds

Meal Plans for Weight Loss – Day 1 200.0 Pounds

Updated November 22, 2021 by Rich

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Meal plans for weight loss is going to be a no fluff account of the menus which has worked to enable a real person to achieve 10 % body fat and a total weight loss of approximately 30 pounds.

Meal plan for weight loss – Day 1

I am starting this log on Dec 8th, 2015 and will continue to update.

The following meal plan helped me to go from 200.0 to 196.7 pounds in one day.

Yes, my main goal is fat loss and not just weight loss, and for that reason, I am going to also record the strength training routines as well.

Enough said for the moment.

As you will see below, I am attempting to get in six real food meals in a day, but only did five on Wednesday.

The main strategy is to have a whole grain carb, least processed as possible like brown rice, oatmeal, sweet potato and whole grain rye wrap.

I know, the rye wrap has more ingredients in it than I am happy with, but in the meantime, it is making breakfast doable for me and it is the meal plan for weight loss that we stick with which will be most effective.

Besides the whole carb, add a protein and some fruit or vegetable and that is it, as you can see in just about every meal.

I can also tell you that after having done this now for a few days, my energy level and mood is on the rise.

Looking for progress, not perfection.

If you are wondering why shoot for 10 % body fat, the answer is that I wanted a big goal.

Meal Plans for Weight Loss begins with Breakfast. Classic Hashi Mashi Breakfast.
Meal Plans for Weight Loss begins with Breakfast. Classic Hashi Mashi Breakfast.

 

 

Here was Wednesday’s meal plan:

 

BreakfastCaloriesCarbsFatProteinCholFiber
La Tortilla Factory – Soft Wrap Whole Grain Rye, Made With Extra Virgin Olive Oil, 1 Wrap901939013
Pete’s – Large Egg White, 4 egg white64001600
Generic – Tomato, Red, Sliced, 2 slice, medium (1/4″ thick) (20 g)820000
Onion Slice – Onion (Medium), 2 slice1220002
Generic – Mushroom, Button 1/4 Cup Raw, 0.25 cup520100
Salata – Spinach (Handful Raw – Wrap Size), 1/2 Handful (for wrap)420102
Sabra – Pine Nut Humus, 1 tbsp.4024101
Olive Oil Extra Virgin Bertolli – Olive Oil Extra Virgin Bertolli, 1 tablespoon180018000
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403292528018
Snack
Quaker Oats – Old Fashioned – Old Fashioned Oats, 0.5 Cup Dry150273504
Blueberries – Raw, 0.5 cup41110102
1% Milk – 1% Milk, 0.5 cups551313100
Morningstar – Garden Veggie Burger, 1 burger110941003
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35660819109
Lunch
Ezekiel 4:9 Sprouted Grain – English Muffin, 1 muffin160301806
Smucker’s – Natural Creamy Peanut Butter, 2 Tbsp (32g)210616702
Strawberries, raw, 0.5 cup, halves2460102
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394421716010
Snack
Vega one – French Vanilla Shake, 1 scoop1351131506
1% Milk – 1% Milk, 0.5 cups551313100
Raspberries – Raw, 10 raspberries1020001
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20026418107
Dinner
Idaho Potato – Potato, 5.3 oz110260302
Wild Atlantic – – Salmon – Grilled, 6 oz310014441200
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4202614471202
Snack
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Totals1,7731826812714046
Your Daily Goal2,0001756717530030
Remaining227-7047160-15
CaloriesCarbsFatProteinCholFiber
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Filed Under: Weight Loss

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

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