Meal Planning for Improved Health & Weight Loss

wellness by sandra meal planning

At the beginning of every year, people across the nation resolve to do new things to create a new “them” in the new year. By this time, most have already given up on their resolutions be it to lose weight, work out more, or eat healthily.

I too have been one of those people…in the past. Every year, I’d make new years resolutions to lose weight, only to give up at the beginning of the process.

I think the problem was I didn’t have a solid enough plan in place to reach my goals. I also didn’t have help…until now.

At the end of last year, I started working out at a new gym. I signed up for personal fitness training. That was the first step but everybody knows that 90% of changing your body is how you eat. So, now I’m under the care of a nutritionist.

The first thing my nutritionist did was evaluate my eating habits and the foods I crave. She then wrote up a meal plan for me that would allow me one cheat day. With the plan, I will consume about 1650 calories a day. This gives me plenty of energy for my work outs as opposed to the regular 1200 calories that diets tend to put people on.

It’s been 2 weeks since I started the meal plan and I have to admit, it wasn’t easy to acclimate to. My first 3 days I had a horrible headache. That’s because I had to cut out added sugars from my diet. When I tell you my body felt like it was detoxing from drugs, that’s an understatement. On day 1 I caved and ate cookies. On day 2 I had a late night snack that I shouldn’t have. By day 3 I stuck to the plan to the letter.

The key with any weight loss plan is to follow it most of the time. My nutritionist said, “You can cheat once a week and lose weight. If you cheat twice, you’ll gain.” I think that’s ingrained my thinking now.

I really want to lose weight but more importantly, I just want to be healthy. So, my meal plan summarized is as follows:

  • Eat at set intervals each day
  • No more than 1 carb per meal
  • No carb loading
  • 3 meals per day,  3 snacks between the meals
  • No dairy (except on a cheat day)
  • No to little processed foods
  • No added sugars

Some of the foods/snacks I eat:

  • Eggs, chicken, turkey, fish, 6 ounces. Beef, 3-4 ounces
  • 1 cup of Whole grains (rice, oatmeal, pasta), quinoa)
  • Beans (If eaten with other grains, only 1/2 a cup of each)
  • Vegetables 2-3x a day
  • Sweet potatoes and red potatoes
  • Apple butter on my sandwiches, in oatmeal etc.
  • Agave to sweeten (no more than 1 tbsp)
  • Fruit – no more than 1 in a smoothie
  • Original almond milk – no more than 1/2 cup
  • Nuts, seeds and legumes (1 cup max)
  • Snacks: Think Thin, KIND granola, nuts, fruit, low sugar oatmeal packets

NOTE: My meal plan was created specifically for my body and what I need. For someone else, it could make them gain weight. There’s also more to the plan that I didn’t include but If you are interested in finding  out more about my nutritionist and getting your own meal plan, please visit http://wellnessbysandra.com. She also has amazing recipes 🙂


Michelle Smith
Michelle is a Christian special needs mom residing in the NYC area who shares useful tips to grow and maintain fine natural hair. She's a published author and Creator of Fine Natural Hair and Faith, inspiring others with faith for living along side knowledge on how to care for their "crown."

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