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
|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|
|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|
|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|
|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|
|Supplements||Now Multi-vitamin||Fish Oil||Cinnamon Bark||Odorless Garlic||Tumeric Capsule||Glucosamine Sulfate||Green Tea Extract|
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