Factors we used in building Dawn’s Weight Loss Meal Plan included:
- Carbs, Fat, Protein need to have an oscillating ratio,
- Transfat, Saturated Fat, Unsaturated Fat, and Polyunsaturated Fat need to be balanced,
- Omega 3, Omega 6, and Omega 9 need to be balanced,
- Glycemic Load and Glycemic Index of starch and sugar needs to be analyzed and selected,
- Soluable Fiber and insoluable fiber needs to be analyzed,
- Requisite amounts of antioxidants are needed,
- Anti-inflammatory foods need to be selected,
- Soluable fiber and sugar levels need to be controlled,
- Phylates, key minerals, micronutrients, and flavanoids need to be analyzed and included in the diet,
- Improvement of the diet with recommended supplements should be simple.
Weight Loss Meal Plan Details:
- Scalable to different people;
- Sustainable for the long term, while effective in the short term,
- Adaptable for individual food tastes without any “must-have foods,”
- To include new recipes to make the foods interesting,
- Flexible enough to work with people that travel.
Dawns Meal Plan Day 1
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
|---|---|---|---|---|---|---|---|---|
| Breakfast | ||||||||
| Quaker - Oats, 0.5 cup | 150 | 27 | 3 | 5 | 0m | 0m | 1 | 4 |
| Egg Whites - Egg Whites, 0.5 cup | 50 | 0 | 0 | 10 | 0m | 160m | 0 | 0 |
| Vital Greens - Phyto-Nutrient Superfood, 2 heaped teaspoons (10 grams) | 36 | 4 | 0 | 4 | 0m | 50m | 0 | 2 |
| Spinach - Spinach, 1 cup | 7 | 1 | 0 | 1 | 0m | 24m | 0 | 1 |
| Flax usa - Golden Flax Seed, 1 fluid ounce | 70 | 5 | 5 | 3 | 0m | 5m | 0 | 4 |
| Lunch | ||||||||
| Kroger - Ground Beef 93%, 4 oz | 170 | 0 | 8 | 23 | 70m | 75m | 0 | 0 |
| Giorgio - Cooked Button Mushrooms, 0.5 cup, pieces | 30 | 5 | 0 | 3 | 0m | 15m | 2 | 2 |
| Onion - Onion, 0.2 onion (medium) | 8 | 2 | 0 | 0 | 0m | 1m | 1 | 0 |
| Sweet Potato, Baked - Sweet Potato Baked In Skin, 1 small potato | 180 | 41 | 0 | 4 | 0m | 72m | 13 | 7 |
| Dinner | ||||||||
| Tilapia - Tilapia, 4 oz | 100 | 0 | 3 | 20 | 40m | 75m | 0 | 0 |
| Morrison - French Green Beans, 1 cup | 47 | 11 | 0 | 3 | 0m | 445m | 2 | 5 |
| Oil, avocado, 1 tbsp | 124 | 0 | 14 | 0 | 0m | 0m | 0 | 0 |
| Kale, raw, 1 oz(s) | 14 | 2 | 0 | 1 | 0m | 11m | 1 | 1 |
| Snacks | ||||||||
| Weis - Yogurt, 0.5 cup | 45 | 8 | 0 | 3 | 3m | 45m | 6 | 0 |
| Quest Bar - Quest Protein Bar Chocolate Brownie, 60 g | 170 | 22 | 7 | 20 | 5m | 260m | 1 | 15 |
| Kirkland - Salted Almonds, 0.13 cup | 85 | 3 | 8 | 3 | 0m | 48m | 1 | 2 |
| Apples - Apples, 1 medium apple | 80 | 22 | 0 | 0 | 0m | 0m | 16 | 5 |
| Metrx Whey - Protein Powder, 1 scoop | 120 | 3 | 2 | 22 | 70m | 85m | 1 | 0 |
| TOTAL: | 1,486 | 156g | 50g | 125g | 188mg | 1,371mg | 45g | 48g |
| Supplements | Now Multi-vitamin | Fish Oil | Cinnamon Bark | Odorless Garlic | Tumeric Capsule | Glucosamine Sulfate | Green Tea Extract |