Meal Plans for Weight Loss – Day 1 200.0 Pounds

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.

 

 

Here was Wednesday’s meal plan:

 

Breakfast	Calories	Carbs	Fat	Protein	Chol	Fiber
La Tortilla Factory – Soft Wrap Whole Grain Rye, Made With Extra Virgin Olive Oil, 1 Wrap	90	19	3	9	0	13
Pete’s – Large Egg White, 4 egg white	64	0	0	16	0	0
Generic – Tomato, Red, Sliced, 2 slice, medium (1/4″ thick) (20 g)	8	2	0	0	0	0
Onion Slice – Onion (Medium), 2 slice	12	2	0	0	0	2
Generic – Mushroom, Button 1/4 Cup Raw, 0.25 cup	5	2	0	1	0	0
Salata – Spinach (Handful Raw – Wrap Size), 1/2 Handful (for wrap)	4	2	0	1	0	2
Sabra – Pine Nut Humus, 1 tbsp.	40	2	4	1	0	1
Olive Oil Extra Virgin Bertolli – Olive Oil Extra Virgin Bertolli, 1 tablespoon	180	0	18	0	0	0
Add Food Quick Tools	403	29	25	28	0	18
Snack
Quaker Oats – Old Fashioned – Old Fashioned Oats, 0.5 Cup Dry	150	27	3	5	0	4
Blueberries – Raw, 0.5 cup	41	11	0	1	0	2
1% Milk – 1% Milk, 0.5 cups	55	13	1	3	10	0
Morningstar – Garden Veggie Burger, 1 burger	110	9	4	10	0	3
Add Food Quick Tools	356	60	8	19	10	9
Lunch
Ezekiel 4:9 Sprouted Grain – English Muffin, 1 muffin	160	30	1	8	0	6
Smucker’s – Natural Creamy Peanut Butter, 2 Tbsp (32g)	210	6	16	7	0	2
Strawberries, raw, 0.5 cup, halves	24	6	0	1	0	2
Add Food Quick Tools	394	42	17	16	0	10
Snack
Vega one – French Vanilla Shake, 1 scoop	135	11	3	15	0	6
1% Milk – 1% Milk, 0.5 cups	55	13	1	3	10	0
Raspberries – Raw, 10 raspberries	10	2	0	0	0	1
Add Food Quick Tools	200	26	4	18	10	7
Dinner
Idaho Potato – Potato, 5.3 oz	110	26	0	3	0	2
Wild Atlantic – – Salmon – Grilled, 6 oz	310	0	14	44	120	0
Add Food Quick Tools	420	26	14	47	120	2
Snack
Add Food Quick Tools
Totals	1,773	182	68	127	140	46
Your Daily Goal	2,000	175	67	175	300	30
Remaining	227	-7	0	47	160	-15
	Calories	Carbs	Fat	Protein	Chol	Fiber