Great Weight Loss Meal Plan

Most diets are so restrictive that they are hard to follow. Some diets like the South Beach diet restrict carbs while other diets restrict fat. It is hard to figure out what to eat on a restrictive diet. This makes it difficult to come up with a meal plan that you can actually follow. For weight loss success to occur, you need to have an easy to follow weight loss meal plan.

I found a new diet called Strip That Fat. One of the hardest parts about dieting is trying to come up with a meal plan. Strip That Fat's Diet Generator solves this problem. You go to their webpage and select from a list of foods for each of 5 meals per day and it generates a meal plan for you. For each meal there are 15-20 different choices. There are a total of over 40,000 possible combinations between all the meal choices so you get endless variety.

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The diet is divided into five daily meals. You get breakfast, lunch and dinner, plus mid-morning and mid-afternoon snacks. They have a diet generator that randomly generates a diet from the food choices you make. I love it because you get a lot of variety. I simply select the foods I like and it generates a two week meal plan for me. They also have a recipe section as well.

Great Weight Loss Meal Plan

They also have an optional exercise plan you can use. It is different because it concentrates on exercises that you can do without going to the gym. The program teaches you which exercises actually increase your metabolism as well as the proper technique for exercises you may already be doing.

The results you can get with Strip That Fat are quite good. You can lose 2-3 pounds per week and unlike most diets, you won't gain it back. Strip That Fat is designed for permanent weight loss.

Great Weight Loss Meal Plan

Will Strip That Fat work for you? Based on my experience with this diet I would say it is definitely worth looking into. To learn more about this diet Click Here!

Sample Meal Plan for an Athlete

While the same nutritional basics that will keep a normal individual feel energetic and healthy will do, there are some key differences between an ideal diet for your average architect and the ideal diet for a marathon runner. Both of them need to avoid junk foods and overly processed garbage, but there are a few main differences. The athlete is going to need to consume a far greater amount of food due to their far greater energy expenditure due to training. In addition, they are going to have to eat around their training and competition schedules, and lastly they ideally are going to have a 7 day meal plan each week.

Eating an incredible amount of food in a way that isn't going to interfere with training is a difficult challenge, and one that every athlete needs to solve. Here are two proven methods for making this work.

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• First, and athlete can consume a large number of smaller meals throughout the day. This is the standard way that athletes eat, often resulting in as many as 10 separate meals consumed each and every day.
• Second, an athlete can consume a number of very large meals (scheduled around their training to prevent complications from a full stomach) and take in a couple protein shakes or bars in between their meals.

Sample Meal Plan for an Athlete

If you are going to evenly space out a lot of meals during the day, your schedule and meal plan might look like the following. Please note that this will be a VERY inconvenient schedule to keep day in and day out.

1. Large Protein Shake
2. Protein bar or small shake
3. Large high protein lunch (chicken/beef with potatoes, brown rice or quinua and vegetables)
4. Protein bar or small shake
5. Large high protein dinner (same as above, though choose different foods than you had for lunch)
6. Protein bar or small shake
7. Large Protein shake

In the above example, the protein bars and shakes can be replaced with smaller meals if you prefer and are able to, but bars and shakes make this inconvenient schedule a little less stressful. All the above meals are eaten between 2 and 3 hours apart from each other.

If you are going the large meals route, than your meal plan could look something like this:

1. Large breakfast (eggs, potatoes or whole grain toast, vegetables or fruit, glass of milk if possible)
2. Large lunch (meat, beans or lentils, brown rice or quinoa, vegetables, glass of milk if possible)
3. Protein bar or shake
4. Large dinner (similar to lunch, but with different food combinations)
5. Shake before bed

In the above, you'll be timing your meals about 4 hours apart from each other, and you'll be timing your large meals around your training.

In both circumstances, it's a good idea to drink a protein shake during, or immediately after your training session. In both meal plans, you are going to have to learn to eat the same meals over and over again. If you try and vary them too much, then you are likely to fail to stick with your schedule or with eating clean.

Sample Meal Plan for an Athlete

Jon Burgheil has been a Sports Nutrition enthusiast his entire life. If you'd like to learn more on how something as simple as a 7 day meal plan can help your athletic performance visit my website Sports Nutrition Health where additional information and tips on sports nutrition is available.

18 Pounds in 4 Days Meal Plan Review

One of the most controversial weight loss programs online today is the Lose 18 Pounds in 4 Days meal plan program, created by James Zeta. It's one of those programs that no one knows too much about but it still creates a great deal of interest.

So, what is this meal plan and does it really work? Can you really lose18 lbs in 4 days?

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There are testimonials on the official site of this program which state that you can and I can't argue with them, so I guess that it is possible. However, this is a rather extreme weight loss which may not be that good for people who want long term results.

18 Pounds in 4 Days Meal Plan Review

The way this program work is through a very low calorie and strict eating plan. For 4 days, you mostly eat eggs, vegetables, and a little fruit. Don't expect high quantities of food. You still need to drop a lot of weight in an extremely short period of time. However, since you eat so little for just 4 days, it's not something too bad. You can do it.

You do get a detailed eating plan in this program which is a major advantage. However, some experts believe that this kind of ultra-fast weight loss can be bad for your health as it's like a shock wave to your body. In addition, fast weight loss can lead to metabolic slowdown which means that your metabolism slows down which makes it harder for you to continue losing weight in the long run or to maintain it far into the future.

If you have an event coming up and need to lose a lot of weight fast, the 18 lbs in 4 days plan may work for you. If you have a bit more time to lose weight, it would probably be better to choose a more gradual program.

18 Pounds in 4 Days Meal Plan Review

To learn more about this program, click here: 18 Pounds in 4 Days Review
To see how you can choose the best diet plan for you, click here: Best Diet Programs Online

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Paleo Diet Meal Plan: Your Road Map to Health

Paleo Diet: Not a Typical Diet

The first thing most people think about when they hear the word "diet" is tasteless, boring, foods that leave you starving. And with most diets this is the case. You pretty much are limited to carrot sticks and half of a dried out chicken breast to stay below your calorie count.

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Well with the Paleo Diet, there is no starving or calorie counting involved. All you need to do is eat the foods that our body was so lovingly designed to eat. The food that has been provided for us by mother nature such as game meat, self-fish, vegetables, wild fruits, nuts and healthy fats. No funny shakes, or weird supplements, just real, good old fashion eating.

Paleo Diet Meal Plan: Your Road Map to Health

Some of the benefits of the Paleo Diet are:

- Effortless weight loss
- Increased Energy
- Deeper, more restful sleep
- Smoother, healthier looking skin

Plans Equal Success

We all have goals in different areas of our lives, whether it be moving up in your career, improving family relationships or losing 25lbs. But, just having a goal alone doesn't mean a thing. You need to take action in your life to achieve your goal. Something like applying for new jobs, calling your sibling, or taking a yoga class. But, before you can take action toward your goal you want to achieve, you need to have a road map or plan for how you intend on getting there.

The Paleo Diet Meal Plan

So, if your goal is to eat healthier, having a meal plan that works for you is essential. The Paleo Diet Meal Plan is an easy-to-follow, 2-month plan that includes delicious recipes for breakfast, lunch, snack and dinner. That is 4 recipes per day, for 56 days, all planned out for you. The meals including things like:

- Apple and cinnamon omelet
- Citrus beef salad stir fry
- Raw veggie avocado salad
- Meat loaf creamy coleslaw
- Almond banana cinnamon smoothie

As you can see, these meals are for from boring or tasteless. In fact, they were created to stimulate your taste buds and get you excited about exploring new healthy food choices.

Implement the Paleo Diet Meal Plan

Because you no longer have to expend energy worrying about what the right foods are, or what to cook, you can immediately take action toward your goal of eating healthier; your road map is already provided for you. You just need buy the foods that meal plan recipes call for, prepare the meals on your meal plan, and most importantly enjoy.

Remember, plans equal success!

Paleo Diet Meal Plan: Your Road Map to Health

Hi, My name is Lawanda and I am passionate about health and fitness. I enjoy sharing my research and experience with those who are interested in maintaining a healthy lifestyle. I am a dancer for a company that encourages holistic health and well-being and I am also a certified group fitness instructor. Go to this page: http://www.squidoo.com/paleo-recipe-book3 to learn more about how the Paleo Diet Meal Plan can help you achieve your health goals.

Calorie Shifting Diet Sample Meal Plan

A calorie shifting meal plan sounds like a complicated way to eat but in this article I will break down what calorie shifting is, how and why it works and provide a calorie shifting sample meal plan. Calorie shifting is a simple process where you change and alternate your calorie intake by eating different foods in very specific combinations. An example would be to eat 1000 calories one day followed by 1400 calories the next day then back down to 1100 calories then again back up to 1600 calories.

This would be an very broad example of calorie shifting. What happens when you calorie shift is your bodies metabolism is forced to work hard than usual because it has no idea what rate to burn calories at so it essentially goes into overdrive. A good analogy for this would be muscle building. When you lift weight you have to lift weights that are either more or different than what you previously lifted. If not there is no reason for your muscle to grow. To get muscle to grow you give it constant stimulus and keep it off balance so to speak. This is the same wayou calorie shifting works. If done right it can put your metabolism into overdrive and cause it to burn more calories and fat than normal.

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A Few Rules To Follow When Following A Calorie Shifting Meal Plan:

1. 80% Rule: DO NOT eat till you are full. Over time you will know what this feels like but only eat till 80% full.
2. Eat 4-5 Meals: Instead of 3 bigger meals eat 5-6 smaller meals
3. Water: Drink LOTS of water. Aim for half your bodyweight in ounces.

Calorie Shifting Diet Sample Meal Plan

Sample Meal Plan:

Day 1:

10am 1 apple cut in slices 1/2 cup roasted unsalted cashews 1/2 cup fat free cottage cheese

1:30pm 1/4lb roast beef 1 can tuna mixed with some mayonnaise steamed broccoli/zucchini/squash one can diet rootbeer

5:30pm broiled orange roughy filet with lemon pepper and parsley 1/4 cup unsalted walnuts

8:30pm 10 small shrimp w/lemon and cocktail sauce 4 slices English cheddar cheese 1/4 cup pinto beans

Day 2:

10am Roast beef sandwich: 2 slices of oat bread, homemade sliced roast beef (up to 3 oz.), tomatoes, iceburg lettuce, sweet white onions, 1 tbsp mayonnaise low fat one diet rootbeer at any time during the day except at night.

For the rest of your meals at 1:30, 5:30 and 8:30 you will only be eating fruit. You can eat as much as you want but ONLY eat till you are not hungry, not till you're full! That's very important. You will need to eat slower so your body has time to tell you when it's full.

You are allowed to eat pears, apples, strawberries, oranges and plums

You can eat just 1 fruit or you can combine them all. But, do make sure you mix them up. Don't eat just 1 of them for your next 3 meals.

This may seem weird but it is party of the CALORIE SHIFTING program. This IS based on an established and very effective dieting technique that has been proven to work. Hopefully you read my explanation above to learn more.

Day 3

10am 6 strips smoked bacon (broiled crips) 2 egg omelette with garlic and skim milk

1pm The "Big" Salad - Iceburg lettuce, mixed baby greens, roma tomato, sliced sweet onion, sliced red pepper, sliced zuchini, cubed roast ham, 1 oz boneless skinless chicken breast, Lite vinaigrette.

5pm One can diet Rootbeer 6oz can albacore tuna 2 tbsp. mayo 3 Medium roast beef slices

8:30 One hard boiled egg pastrami slices

Calorie Shifting Diet Sample Meal Plan

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Mediterranean Diet Meal Plan - Italian Style

The core of a Mediterranean diet meal plan is made up of foods from plant sources form, while foods from animal sources form the fringe. Men drink one or two glasses of red wine a day, primarily with meals. Research suggests that the Mediterranean diet would not be as protective against chronic disease if moderate wine consumption was eliminated from the diet. Drinking red wine in moderation is a beneficial and integral part of the Mediterranean diet and should be considered, unless it would put an individual at risk.

Olive oil is the regions traditional fat. Olive oil, which is high in monounsaturated fatty acids, lowers the bad cholesterol or LDL, while animal fats and partially hydrogenated fats can increase bad cholesterol. Olive oil also contains substantial amounts of antioxidants which prevent bad cholesterol deposits from forming and blocking arteries. If you want to follow a Mediterranean diet meal plan, olive oil should be used in place of other fats. Fresh minimally processed foods are also a factor in maintaining protective levels of antioxidants and micro-nutrients.

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Traditional southern Italian cuisine is one of the best types of healthy and delicious Mediterranean diet meal plan. However, beware of contemporary northern Italian cuisine. Northern Italian recipes tend to use more butter, meat and dairy products in their cooking. Southern Italians use very little meat, olive oil and more legumes, fruits and vegetables. Compared to northern Italians of the same economic class, southern Italians consume one third-less beef and veal, and four-fifths than their northern counterparts. Southern Italian diets also contain one-fifth more bread, pasta, vegetables and fruit and twice as much fish.

Mediterranean Diet Meal Plan - Italian Style

What to eat on the Mediterranean diet meal plan:

One popular misconception is that Italian food is all pasta and pizza. Fresh vegetables like broccoli, eggplant, tomatoes, leafy greens, mushrooms, potatoes, legumes, zucchini and more are the heart of the an ideal southern Italian diet. Pasta is nearly fat free and served as an appetizer, while chicken or seafood make up the main course. Dessert is usually fresh fruit. Although people in Mediterranean cultures eat up to three times as much bread as Americans, they rarely use butter. The Mediterranean diet meal plan could also be modified by implementing the use of whole grain pastas and breads.

What to avoid while following a Mediterranean diet meal plan:

Many Americanized chefs add heavy cheese, meat and cream based sauces along with fatty or deep-fried meat and fish to their Italian recipes. It is a good idea to say no to extra Parmesan cheese, one tablespoon will add two grams of fat and half of that is saturated fat. Stay away from the cannelloni, lasagna, ravioli and tortellini. These dishes are usually stuffed with heavy cheeses and/or fatty meats. Other dishes to avoid are antipasto, fritto misto (fried seafood and meat), and fried calamari. Some other obvious exclusions would be heavy sauces. Alfredo and carbonara sauces are incredibly high in saturated fat. Avoid capiccola (smoked pork), prosciutto, salami, pepperoni and sausage; these are high in fat and sodium.

Mediterranean Diet Meal Plan - Italian Style

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The Ultimate Muscle Meal Plan

With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried my ultimate "salad on roids" yet!

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Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.

The Ultimate Muscle Meal Plan

And guess what...that's the whole point! It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.

I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke.

Alright, here's the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves

approx 1-2 cups mixed leaf lettuce

shredded carrots

1/2 of a ripe avocado, diced

2 hard boiled eggs, diced (preferably organic, cage free)

3 Tbsp chopped pecans

1/4 cup dried cranberries

top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let's look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you've got 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal plan, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.

The Ultimate Muscle Meal Plan

Follow this link for more ideas on killer fat loss and muscle building programs.

Michael Geary (CPT) is a recognized Fitness Expert, owner of http://BusyManFitness.com, contributing writer for Muscle & Fitness Magazine, and author of the internationally-selling book, The Truth about 6-Pack Abs ©2004-2006.