The best weight loss meal plan that's easy to stick to
What to eat in a day to lose weight and stay fit
What can I eat to lose weight and stay healthy.... as you would expect is the no 1 question I get asked by my weight loss clients.
Today I want to keep short and focused and share some tips on how structure a meal plan for best weight results and overall health... keeping in mind that ideally you still want a personalised nutrition recommendation to match your constitution and goals.
But here are some great general guidelines that will keep you healthy and help you lose weight guaranteed.
- Stay well hydrated. Ensure you drink to avoid thirst and your urine stays clear with no smell. Start early in the morning and add 1 lemon to your first morning water drink.
- Avoid caffeine all-together. That means no coffee, green , black, earl grey, matcha, chai and the rest.
- Avoid alcohol. Goes without saying. If you absolutely must drink keep it to 1 drink once every 2-3 weeks.
- Get off dairy. Please avoid milk in particular, also cheese and yogurt.
- Have regular meals and don't skip your meals no matter what. Start with a big breakfast followed by a bigger lunch. Keep your dinners small.
- Best breakfast options include- smoothies (include both fruit and vegetables) and a gluten free grain porridge like teff, amaranth or buckwheat. Oats are also ok if you don't have a gluten intolerance.
- Lunch- focus on getting a big salad with a small amount of carbs (potato, quinoa, legumes) and some protein (chicken, fish, tofu, tempeh)
- Dinner- keep it light. Have some soup, stew or cooked vegetable with another small size of vegetable protein preferably. Aim to keep your animal proteins to maximum once a day.
- Best snacks are fruit or/and nuts.
Overall you should aim for
- 3 pieces of fruit per day
- 4-6 cups vegetables/salad
- 1 handful of nuts
- 2-3 carbs- potato, quinoa, legumes are the best options
- 2 serves of vegetable protein and 1 animal protein per day
- 3-4 tbs of oil
- lots of water and no stimulants
For more details on how to get yourself organised and create the perfect weight loss meal plan check our my Optimise Me recipes and meal plan ebook tailored for both men and women. It contains personalised tips and can take the hassle our of getting organised and choosing what to eat.
https://www.ancavereen.com/product/Optimise-Me-Meal-Plan-&-Recipe-Ebook
Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Nutrigenomics lecturer who specialises in weight loss.
For bookings please visit www.ancavereen.com
For more info on my weight loss programs please visit www.ancavereen.co/weight-loss-program
