In a recent article, I talked about that can help save you money but still get your healthy diet.  Today, I thought I would make an actual free diet meal plan for you.  This meal plan can be either a diet to gain muscle or to lose fat.  It all depends on the portion sizes.  This post will have the losing weight diet.  Add some cardio this and you’re sure to lose some fat.  I will use the items from my cheap dishes article.

Eat every 2-3 hours.  Keep your snacks to a minimum.  You can substitute items that have similar nutrients.  When flavoring your food, stick to spices and herbs.  Don’t add things that will increase the calories to much.  So no mayonnaise, ketchup, or fattening dressings. Enjoy the free diet meal plan.

Meal 1

• 2 Eggs – I like to season with garlic and onion.
• Glass of Orange Juice – about an 8 oz. glass
• 1 tbsp Olive Oil – I add this to my orange juice, it masks the flavor.  Olive oil is a great source on monounsaturated fats.
• 1 cup green tea – get the metabolism boosted.

Snack 1

• Glass of Milk – Skim milk for this diet since its a fat loss diet. About an 8 oz glass.
• 1 Fruit – Your choice.  Berries are always good as well as apples and oranges.

Meal 2

• Tuna Sandwich (2 slices whole wheat bread + 1 can of tuna + lettuce)
• 1/4 cup Brown Rice – this portion size is about half the size of your fist.

Meal 3

• 2 ounces Whole Wheat Pasta
• 4 ounces Chicken – No skin.  Chicken can be seasoned in many different ways to improve the taste.  This amount is about the size of 2 chicken strips or the size of your fist. 
• 1 serving of Broccoli – Eat as much as you want honestly. 

Snack 2

• 1 slice Whole Wheat Pasta + 2 tbsp of Peanut Butter
• 1 Fruit – your choice again.

Calories = 1904, Protein = 124g, Carbohydrates = 221g, Fats = 63g.

The breakdown of this free diet meal plan is about low calorie intake as I want you to go as a male.  As long as you’re exercising and doing your cardio, then this will be taking in low enough calories to shed the fat but still get a good amount of nutrients in.

Here is a meal plan for the females out there:

Meal 1

• 2 Eggs – I like to season with garlic and onion.
• Glass of Orange Juice – about an 8 oz. glass
• 1 tbsp Olive Oil – I add this to my orange juice, it masks the flavor.  Olive oil is a great source on monounsaturated fats.
• 1 cup green tea – get the metabolism boosted.

Snack 1

• 1 Fruit – Your choice.  Berries are always good as well as apples and oranges.

Meal 2

• Tuna Sandwich (2 slices whole wheat bread + 1/2 can of tuna + lettuce)
• 1/4 cup Brown Rice – this portion size is about half the size of your fist.

Meal 3

• 1 ounces Whole Wheat Pasta
• 2 ounces Chicken – No skin.  Chicken can be seasoned in many different ways to improve the taste.  This amount is about the size of 2 chicken strips or the size of your fist. 
• 1 serving of Broccoli – Eat as much as you want honestly. 

Snack 2

• 1 Fruit – your choice again.

Calories = 1284, Protein = 69g, Carbohydrates = 169g, Fats = 40g.

If you’re not losing the weight, up your cardio.  Make sure to be doing resistance training as well so that the added muscle can boost your metabolism. 

You can learn more about healthy nutrition with Burn the Fat, Feed the Muscle. It does a great job at helping people lose those unwanted fat pounds by educating you about the right way to treat nutrition.

Travis

Are you ready to become your after picture? I hope so. Go Healthy Fitness is here to give you a hand. Check out these 10 tips on getting the body you’ve always wanted.  Transform your body now!

1. Start today!

   Don’t hesitate. There is no reason to wait till Monday to start a healthy living plan. Start now instead.

2. You are in control of your metabolism.

   If you live a sedentary lifestyle, then your metabolism is going to be sedentary. Unless you have a thyroid problem, you can increase your metabolism. You can accomplish this by eating 5-6 meals a day. Your digestive system constantly being active increases calorie use. Constant absorption of nutrients will increase your energy levels and you’ll find yourself being more active during the day.

3. Morning cardio = good

   Doing your cardio workout first thing in the morning will increase your fat loss. Your body is prime for burning fat soon after you wake. Drink a glass of water before and after your cardio. Getting the blood flowing before you eat breakfast can greatly increase weight loss.  Cardio is very important to transform your body.

4. Lift those Weights!!!

   Muscle is good!!! Even for you ladies. Let’s think about it for a minute. Muscle burns more calories than fat. A pound of muscle will burn around 50 calories. Add 10 pounds of muscle this year and be burning 500 more calories in a day. Every week you will be using 3500 more calories which is equal to 1 pound of fat. Resistance training also increases bone density, ligament, and tendon strength. It is a common misunderstanding that lifting weights will bulk you up…this just isn’t true. So get lifting.

5. You bite it you write it.

   To transform your body, nutrition will play a large key into success.  Keep a exercise and nutritional journal. If you write down what you’re doing, you will be more likely to achieve your goals. You can learn from what you do in the past, and you won’t remember what you’ve done without writing it down. 

6. Only 1 scoop please…

   Don’t eat large portions! Try and consume a complex carbohydrate, a protein, and a fat each meal. Your carbs should be the largest, protein 2nd, and fats smallest. I suggest each meal should only be able to fill a smaller tupperware container.

7. Think ahead.

   Like I’ve said before, if you don’t plan what you’re going to do, you won’t have as good a chance of reaching your goals. Think about what you’re going to eat the next day, as well as your exercise plan.

8. Make Healthier Food Choices

   By choosing the right types of proteins and carbohydrates, you can increase your fat loss and your health. You want to take in complex carbohydrates such as whole wheat foods, brown rice, and vegetables. Lean protein sources like chicken or turkey are great for your diet.

9. Drink more water!

   You need to be hydrated to lose weight. Try and have 8 glasses of water throughout the day. Soft drinks or coffee don’t count towards your water intake.

10. Enjoy your food.

    You’re not going to be able to keep the weight off if you can’t keep your good eating habits. So choose foods and flavor foods the way you like. There are thousands of recipes out there. Search around and find some healthy ways to cook your food. I believe having a cheat day a week is very beneficial as well. Don’t over do the cheat day but eat the foods you like.

If you’re still looking for help on how to transform your body, read my product review of Burn the Fat, Feed the Muscle.  It provides great insight on healthy nutritional plans to help you get the look you’ve always wanted.

Travis

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