Eating to Lose Weight....This is my meal plan!

Eating to Lose Weight

Since November I have been working hard to lose the remainder of the weight that I have been carrying since having my baby girl 2 years ago. So I decided to go to Weight Watchers. Let me first say that 100% endorse Weight Watchers and encourage anyone wanting to lose weight to join. It is worth EVERY DIME. I am willing to help keep you motivated so please just let me know if you need support.  On May 4^th, I will become a LIFETIME MEMBER of Weight Watchers! WOOHOO!!

So how did I work the plan??? I’m glad you asked. The following things worked for  ME but please know that everyone’s body is different and that is why I encourage EVERYONE to go to Weight Watchers to help learn about yourself.

Guiding Principals

1.     You have to eat to lose weight. Do not skip meals. Plan on eating 6 mini meals a day.

2.     Remove Junk Food and Triggers. If its not handy then you can not eat it.

3.     Know that the first 3 days are your most challenging but once you make it to the 4^th day……YOU ARE GOOD!

4.     I am strict to my plan Monday – Friday. Saturday and Sunday I allow myself to moderately eat the things I like and want. In a strange way, I believe this tricks my body to lose weight even faster.

5.     Pack your meals and snacks and take them with you so that you will have those things handy.

6.     Keep fresh fruit handy. This helps curb sweet cravings. I have fresh cut strawberries, melon, grapes and bananas – handy at all times.

MORNING ROUTINE

Motivations

First thing I do is PRAY for God’s Strength. I know that I can not win this battle alone.  I realize that  working on my weight is easier when I am having my quiet time and am spiritually “in tuned” with God . Get connected! Remember “I can do all things through Christ who strengthens me”.

Meals

1.     Drink one bottle of water before you eat anything. Give yourself 30 mins to allow it to circulate through your system before eating anything. Personal note: I drink a bottle while driving to work and make myself drink it before I can stop for my morning cup of coffe.

2.     Drink one cup of coffee/hot tea next.  This was my routine long before Dr. Oz announced that it helps boost your metabolism.

 

 

Breakfast Options

Food	Brands	Serving Size
Option 1 Oatmeal (add fruit, splenda- regular splenda/brown sugar splenda)	Options: 1.    Weight Control Brown Sugar 2.    Weight Watchers Oatmeal (buy at WW centers) 3.    Starbucks Plain with Brown Sugar	1 pack 1 cup containers 1 serving
Option 2 Home Breakfast Sandwich a. 2 slices of Bacon b. One Boiled / Fried Egg c. 2 Slices of Toast	a. Gualtney Low Sodium Bacon b.One Large Egg (use butter flavored Pam Cooking Spray c. Sara Lee 45 calorie Wheat Bread	2-3 slices 1 Egg 2 Slices of Toast
Add on to Option 1 or 2 Pair Fresh Fruit with Any of the above option	Slice Fresh Strawberries/peaches, sprinkle with Splenda/Equal, Cover and allow to sit over night in the fridge.	1 cup Place in a sandwich bag and add to your oatmeal or eat seperately

Mid Morning Snacks ( about 2 hours after breakfast)

Food	Brands	Serving Size
Option 1 Cheese Slices And Crackers	Cracker Barrell 2% Individual Cheddar Cheese Slices Regular Ritz Crackers	1 Cheese Slice 5 Ritz Crackers
Option 2 Honey Roasted Sunflower Seeds	Walmart Brand	3 tables spoons
Option 3 Boiled Egg (w/salt and pepper)	1 Large Egg
Add on to Option 1 or 2 Pair Fresh Fruit with Any of the above option	Banana Strawberries Apple Grapes	1 cup

Lunch Options

Food	Brands	Serving Size
Option 1 Frozen Meal	Smart Ones (no more than 8 points)	1 meal
Option 2 Veggie Wrap With or without chicken *add mustard for a great taste	a.    Stir Fry Vegetables (I have a great recipe let me know if you want it) b. Carb Control Wrap       Or      Fiber One Wrap c. Weight Watchers Chicken Strip (baked)	½ cup 1 wrap 1 chicken strip
Option 3 Low Fat Soup Grilled Chicken Patty/Strips (baked)	1 cup of Campbells Gumbo Soup (my favorite WW Brand Chicken Patty/Strips	2 Cup 1 Patty or 3-4 strips
Add on to Option 1 or 2 a. Pair Fresh Fruit with Any of the above option b. Cooked Veggies

Snack 2 – mid day

Food	Brands	Serving Size
Option 1 Broccoli with FF Salsa	Fresh Broccoli Any fat free Salsa	*note – this taste better then it sounds.
Option 2 Cheese Slices And Crackers	Cracker Barrell 2% Individual Cheddar Cheese Slices Regular Ritz Crackers	1 Cheese Slice 5 Ritz Crackers
Option 3 Popcorn Or Potato Chips	1.    Smart White Cheddar 2.    Utz Plain Chips (1/2 oz)	Yes I allow myself good snacks
Option 4 Snack Cakes	Weight Watcher have lots of low calorie cake snack. I like the Coffee cake/Lemon Snack Cake

Dinner Options

Food	Brands	Serving Size
KFC	grilled legs green beans biscuit	2 legs 1 serving 1 biscuit
Home meals a. Grilled Chicken/PorkChop/ 1 turkey wing or Steam Shrimp b. Vegetables (cooked non fat..see me for recipe) c. Starch	1 Leg, Lean Chop, Turkey Wing Veggie (season without meat or use a few slices of bacon) Starch (corn, mash potatoes, bakes sweet potato	½ cup of veggies ½ cup of starch Baked Sweet Potato with Splenda Brown Sugar

Dessert

Food	Brands	Serving Size
Make sugar free strawberry and cherry jello. Add fruit cocktails	Any sugar free jellos Add a touch of non-fat whipped cream	1 cup
Strawberrys w/whipped cream
Giant food store brand Angel Food cake rounds Add Strawberries and whipped cream
Low Calorie Whipped Cream	Freeze it	1 cup with strawberries. Just like ice cream
McDonalds	1 Ice cream Cone (small)

Special Note:

1.     Aim for 3 bottles of water each day.

2.     Try to get in 30 mins of cardio exercise at least 2 /3 times a week.

Drink Options: Water, Crystal Light (I love Rasberry Lemonade), Milk, Coffee,  Tea (not sweet tea – use a sugar substitute). Avoid Sodas. I do not drink Sodas at all. Sodas cause you to retain weight