fitterfirmer - wellness instituteone pound weight loss / week with food change active active two...
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FIRMERFITTER
Meal Plans
wellnessinstitute.ca
Age Sedentary
One pound weight loss / week with food change
Low Active
One pound weight loss / week with food change active
Active
One pound weight loss / week with food change active
Active
Two pound weight loss per week. With food choices.
17 - 18 1500 2400 2800 2300
19 - 30 2000 2200 2500 2000
31 - 50 1800 2100 2400 1900
51 - 70 1700 1900 2100 1600
70+ 1500 1700 2000 1500
Male Energy Requirements: Canada’s Food Guide
Never choose a calorie level that goes below your basal metabolic rate (BMR).
Sedentary: Typical daily living activities (ex. Household tasks, walking to the bus)
Low Active: Typical daily living activities PLUS 30-60 minutes of daily moderate activity (ex. Walking at 5-7 km/h.)
Active: Typical daily living activities PLUS at least 60 minutes of daily moderate activity.
Age Sedentary
One pound weight loss / week with food change
Low Active
One pound weight loss / week with food change active
Active
One pound weight loss / week with food change active
Active
Two pound weight loss per week. With food choices.
17 - 18 1300 1600 1900 1400
19 - 30 1400 1600 1900 1400
31 - 50 1300 1500 1800 1300
51 - 70 1200 1400 1600 1100
70+ 1100 1300 1500 1100
Female Energy Requirements: Canada’s Food Guide
1100 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast
Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt
Fruit 1 1 peach 1/2 c. applesauce
Vegetables none none none
Fats and Oils 1 6 almonds 1 tsp.margarine
SnackFruit 1 1 apple 1 pear
LunchProtein Foods 2 2oz (60g) chicken 3/4 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. none none none
Fruit none none none
Vegetables 1 1/2 cup peas 1 c. lettuce, celery
Fats and Oils 0 ( 1 Tbsp Fat free Dressing)
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt
Vegetables 1 celery(1 med. stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch dressing 10 peanuts
SupperProtein Foods 2 2 oz.(60 g.) sl. beef 2 oz.(60g) chicken
Starchy Foods 1 1/2 cup ww.spaghetti 1 ww tortilla small
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp. olive oil (for pasta) 1 tsp. mayonnaise
Total Daily ServingsProtein Foods 5 servings
Starchy Foods 4 servings
Milk and Alt. 2 servings
Fruit 2 servings
Vegetables 4 servings
Fats and Oils 3 servings
1200 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast
Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt
Fruit 1 1 peach 1/2 c. applesauce
Vegetables none none none
Fats and Oils 1 6 almonds 1 tsp.margarine
SnackFruit 1 1 apple 1 pear
LunchProtein Foods 2 2oz (60g) chicken 3/4 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. none none none
Fruit none none none
Vegetables 1 1/2 cup peas 1 c. lettuce, celery
Fats and Oils 0 ( 1 Tbsp Fat free Dressing)
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt
Vegetables 1 celery (1 med. stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch dressing 10 peanuts
SupperProtein Foods 2 2 oz.(60 g.) sl. beef 2 oz.(60g) chicken
Starchy Foods 1 1/2 cup ww.spaghetti 1 ww tortilla small
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp. olive oil (for pasta) 1 tsp. mayonnaise
Total Daily ServingsProtein Foods 5 servings
Starchy Foods 4 servings
Milk and Alt. 2servings
Fruit 2 servings
Vegetables 4 servings
Fats and Oils 3 servings
1300 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast
Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt
Fruit 1 1 peach 1/2 c. applesauce
Vegetables none none none
Fats and Oils 1 6 almonds 1 tsp.margarine
SnackFruit 1 1 apple 1 pear
LunchProtein Foods 2 2oz (60g) chicken 3/4 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. none none none
Fruit none none none
Vegetables 1 1/2 cup peas 1 c. lettuce, celery
Fats and Oils 1 6 almonds ( 1 Tbsp Sundried Tomato Dressing)
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt
Vegetables 1 celery (1 med. stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch dressing 10 peanuts
SupperProtein Foods 3 3 oz.(90 g.) sl. beef 3 oz.(60g) chicken
Starchy Foods 2 1 cup ww.spaghetti 1 ww tortilla large
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp. olive oil ( for pasta) 1 tsp. mayonnaise
Total Daily ServingsProtein Foods 6 servings
Starchy Foods 5 servings
Milk and Alt. 2 servings
Fruit 2 servings
Vegetables 4 servings
Fats and Oils 3 servings
49
1400 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast
Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt
Fruit 1 1 peach 1/2 c. applesauce
Vegetables none none none
Fats and Oils 1 6 almonds 1 tsp.margarine
SnackFruit 1 1 apple 1 pear
LunchProtein Foods 3 3 oz (90 g) chicken 3/4 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. none none none
Fruit none none none
Vegetables 1 1/2 cup peas 1 c. lettuce,celery, onion mix
Fats and Oils 1 1 tsp.margarine 1 T. Sun Dried Tomato Dressing
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt
Vegetables 1 celery (1 med. stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch dressing 10 peanuts
SupperProtein Foods 3 3 oz.(90 g.) sl. beef 3 oz.(90g) chicken
Starchy Foods 2 1 cup ww.spaghetti 1 ww tortilla large
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp. olive oil ( for pasta) 1 tsp. mayonnaise
Total Daily ServingsProtein Foods 6 servings
Starchy Foods 5 servings
Milk and Alt. 2servings
Fruit 2 servings
Vegetables 4 servings
Fats and Oils 4 servings
1500 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast
Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt
Fruit 1 1 peach 1/2 c. applesauce
Vegetables none none none
Fats and Oils 1 6 almonds 1 tsp.margarine
SnackFruit 1 1 apple 1 pear
LunchProtein Foods 3 3 oz (90 g) chicken 3/4 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. none none none
Fruit none none none
Vegetables 1 1/2 cup peas 1 c. lettuce,celery, onion mix
Fats and Oils 1 1 tsp.margarine 1 T. Sun Dried Tomato Dressing
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt
Vegetables 1 celery (1 med. stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch dressing 10 peanuts
SupperProtein Foods 3 3 oz.(90 g.) sl. beef 3 oz.(90g) chicken
Starchy Foods 2 1 cup ww.spaghetti 1 ww tortilla large
Milk and Alt. none none none
Fruit 1 2 plums 1/2 c. grapes
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp. olive oil ( for pasta) 1 tsp. mayonnaise
Total Daily ServingsProtein Foods 6 servings
Starchy Foods 5 servings
Milk and Alt. 2 servings
Fruit 3 servings
Vegetables 4 servings
Fats and Oils 4 servings
1600 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 2 3/4 cup oatmeal 1/2 c Kashi Go Lean
1 sl. ww toast 1 sl ww toast
Milk and Alt. 1 1 c. skim, 1% 1 c. skim, 1%
Fruit 1 1 peach 1 apple
Vegetables none none none
Fats and Oils 1 1 tsp. margarine 1 tsp.margarine
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 cup yogurt
Fruit 1 1 apple 1 pear
LunchProtein Foods 3 3 oz. (90g) chicken 3/4 c. canned tuna
Starchy Foods 2 1 cup rice, cooked 2 slices ww. bread
Milk and Alt. 1 1 c. skim,1% 1 c. skim, 1%
Fruit none none none
Vegetables 1 1/2 cup peas 1 c lettuce,celery, onion mix
Fats and Oils 0 none 1 T. Fat free tomato Dressing
SnackFruit 1 2 plums 1/2 c. grapes
Vegetables 1 celery (1 med.stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch Dressing 10 peanuts
SupperProtein Foods 3 3 oz(90g) sl. beef 3 oz.(90g) sl. chicken
Starchy Foods 2 1 c. ww spaghetti 1 ww tortilla large
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp olive oil (for pasta) 1 tsp. mayonnaise
Total Daily ServingsProtein Foods 6 servings
Starchy Foods 6 servings
Milk and Alt. 3 servings
Fruit 3 servings
Vegetables 4 servings
Fats and Oils 3 servings
1700 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 2 3/4 cup oatmeal 1/2 c Kashi Go Lean
1 sl. ww toast 1 sl ww toast
Milk and Alt. 1 1 c. skim, 1% 1 c. skim, 1%
Fruit 1 1 peach 1 apple
Vegetables none none noneFats and Oils 1 1 tsp. margarine 1 tsp.margarine
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 cup yogurt
Fruit 1 1 apple 1 pear
LunchProtein Foods 3 3 oz. (90g) chicken 3/4 c. canned tuna
Starchy Foods 2 1 cup rice, cooked 2 slices ww. bread
Milk and Alt. 1 1 c. skim,1% 1 c. skim, 1%
Fruit none none none
Vegetables 1 1/2 cup peas 1 c lettuce,celery, onion mix
Fats and Oils 1 1 tsp.margarine 1 T. Sun Dried tomato Dressing
SnackFruit 1 2 plums 1/2 c. grapes
Vegetables 1 celery( 1 med.stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch Dressing 10 peanuts
SupperProtein Foods 4 4 oz(120g) sl. beef 4 oz(120g) sl. chicken
Starchy Foods 2 1 c. ww spaghetti 1 ww tortilla large
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp olive oil (for pasta) 1 tsp. mayonnaise
Total Daily ServingsProtein Foods 7 servings
Starchy Foods 6 servings
Milk and Alt. 3 servings
Fruit 3 servings
Vegetables 4 servings
Fats and Oils 4 servings
1800 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 2 3/4 cup oatmeal 1/2 c Kashi Go Lean
1 sl. ww toast 1 sl ww toast
Milk and Alt. 1 1 c. skim, 1% 1 c. skim, 1%
Fruit 1 1 peach 1 apple
Vegetables none none none
Fats and Oils 1 1 tsp. margarine 1 tsp.margarine
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 cup yogurt
Fruit 1 1 apple 1 pear
LunchProtein Foods 3 3 oz. (90g) chicken 3/4 c. canned tuna
Starchy Foods 2 1 cup rice, cooked 2 slices ww. bread
Milk and Alt. 1 1 c. skim,1% 1 c. skim, 1%
Fruit none none none
Vegetables 1 1/2 cup peas 1 c lettuce,celery, onion mix
Fats and Oils 0 none 1 T. Fat free tomato Dressing
SnackFruit 1 2 plums 1/2 c. grapes
Vegetables 1 celery (1 med.stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch Dressing 10 peanuts
SupperProtein Foods 4 4 oz(120g) sl. beef 4 oz(120g) sl. chicken
Starchy Foods 2 1 c. ww spaghetti 1 ww tortilla large
Milk and Alt. none none none
Fruit 1 banana 1 small pear
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp olive oil (for pasta) 1 tsp. mayonnaise
Total Daily ServingsProtein Foods 7 servings
Starchy Foods 6 servings
Milk and Alt. 3 servings
Fruit 4 servings
Vegetables 4 servings
Fats and Oils 4 servings
1900 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 2 3/4 cup oatmeal 1/2 c Kashi Go Lean
1 sl. ww toast 1 sl ww toast
Milk and Alt. 1 1 c. skim, 1% 1 c. skim, 1%
Fruit 1 1 peach 1 apple
Vegetables none none noneFats and Oils 1 1 tsp. margarine 1 tsp.margarine
SnackMilk and Alt. 1 3/4 cup yogurt 3/4 cup yogurt
Fruit 1 1 apple 1 pear
LunchProtein Foods 3 3 oz. (90g) chicken 3/4 c. canned tuna
Starchy Foods 2 1 cup rice, cooked 2 slices ww. bread
Milk and Alt. 1 1 c. skim,1% 1 c. skim, 1%
Fruit none none none
Vegetables 1 1/2 cup peas 1 c lettuce,celery, onion mix
Fats and Oils 1 1 tsp.margarine 1 T. Sun Dried tomato Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 4 4 oz(150 g) sl.beef 4 oz(150 g) sl. chicken
Starchy Foods 3 1 1/2 c spaghetti 1 1/2 tortilla large
Milk and Alt. none none for one tortilla
Fruit none none none
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp olive oil (for pasta) 1 tsp. mayonnaise
1 T. Ranch Dressing
Total Daily ServingsProtein Foods 7 servings
Starchy Foods 7 servings
Milk and Alt. 3 servings
Fruit 3 servings
Vegetables 5 servings
Fats and Oils 6 servings
2000 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 2 3/4 cup oatmeal 1/2 c. Kashi Go Lean
1 sl ww toast 1 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none none
Fats and Oils 1 1 tsp margarine 1 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
LunchProtein Foods 4 4 oz (120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit none none none
Vegetables 2 1/2 cup peas 1/2 c broccoli
1/2 cup broccoli 1 cup lettuce, celery, onion
Fats and Oils 2 1 tsp.margarine 1 T. Fat free tomato Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 5 5 oz(150 g) sl. beef 5 oz sl. chicken
Starchy Foods 3 1 1/2 c spaghetti 1 1/2 tortilla largeMilk and Alt. none none for one tortilla
Fruit none none none
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise1 T. Ranch Dressing
Total Daily ServingsProtein Foods 9 servings
Starchy Foods 7 servings
Milk and Alt. 3 servings
Fruit 3 servings
Vegetables 5 servings
Fats and Oils 6 servings
2100 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 2 3/4 cup oatmeal 1/2 c. Kashi Go Lean
1 sl ww toast 1 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none noneFats and Oils 1 1 tsp. margarine 1 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
LunchProtein Foods 4 4 oz(120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit 1 2 plums 1 banbna
Vegetables 2 1/2 cup peas 1/2 c broccoli1/2 cup broccoli 1 cup lettuce, celery, onion
Fats and Oils 2 1 tsp.margarine 1 T. Sun Dried tomato Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 5 5 oz(150 g) sl. beef 5 oz (150 g) sl. chicken
Starchy Foods 3 1 1/2 c spaghetti 1 1/2 tortilla large
Milk and Alt. none none for one tortilla
Fruit none none none
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise
1 T. Ranch Dressing
Total Daily ServingsProtein Foods 9 servings
Starchy Foods 7 servings
Milk and Alt. 3 servings
Fruit 4 servings
Vegetables 5 servings
Fats and Oils 6 servings
2200 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 3 3/4 cup oatmeal 1/2 c. Kashi Go Lean
2 sl ww toast 2 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none none
Fats and Oils 2 2 tsp. margarine 2 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
LunchProtein Foods 4 4 oz (120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit 1 2 plums 1 banana
Vegetables 2 1/2 cup peas 1/2 c broccoli
1/2 cup broccoli 1 cup lettuce, celery,onion
Fats and Oils 2 1 tsp.margarine 1 T. Fat free tomato Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 5 5 oz(150 g) sl. beef 5 oz (150 g) sl. chicken
Starchy Foods 3 1 1/2 c spaghetti 1 1/2 tortilla largeMilk and Alt. none none for one tortilla
Fruit none none none
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise1 T. Ranch Dressing
Total Daily ServingsProtein Foods 9 servings
Starchy Foods 8 servings
Milk and Alt. 3 servings
Fruit 4 servings
Vegetables 5 servings
Fats and Oils 7 servings
2300 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods none none none
Starchy Foods 3 3/4 cup oatmeal 1/2 c. Kashi Go Lean
2 sl ww toast 2 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none noneFats and Oils 2 2 tsp. margarine 2 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
LunchProtein Foods 4 4 oz (120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit 1 2 plums 1 banbna
Vegetables 2 1/2 cup peas 1/2 c broccoli1/2 cup broccoli 1 cup lettuce, celery,onion
Fats and Oils 2 1 tsp.margarine 1 T. Sun Dried tomato Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 5 5 oz(150 g) sl. beef 5 oz(150 g) sl. chicken
Starchy Foods 3 1 1/2 c spaghetti 1 1/2 tortilla large
Milk and Alt. 1 3/4 cup yogurt 1 cup milk
Fruit none none none
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise
1 T. Ranch Dressing
Total Daily ServingsProtein Foods 9 servings
Starchy Foods 8 servings
Milk and Alt. 4 servings
Fruit 4 servings
Vegetables 5 servings
Fats and Oils 7 servings
2400 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods 1 30 g cheese 2 T. Peanut Butter
Starchy Foods 2 3/4 cup oatmeal 1/2 c. Kashi Go Lean
1 sl ww toast 1 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none none
Fats and Oils 1 1 tsp. margarine 1 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
Starchy Foods 1 5 Triscuits 2 Ry VitaFat 1 1 T. Ranch Dressing 2 T. Light Cr. cheese
LunchProtein Foods 4 4 oz(120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit none none none
Vegetables 2 1/2 cup peas 1/2 c broccoli
1/2 cup broccoli 1 cup lettuce, celery,onion
Fats and Oils 1 5 almonds 1 T Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 4 4oz(120 g) sl. beef 4 oz (120 g) sl. chicken
Starchy Foods 2 1 c spaghetti 1 large tortilla Milk and Alt. 0
Fruit 1 1 pear 1 banana
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise
1 T. Ranch Dressing
SnackStarchy Foods 1 5 triscuits 3 stoned wheat thins
Total Daily ServingsProtein Foods 9 servings
Starchy Foods 7 servings
Milk and Alt. 3 servings
Fruit 4 servings
Vegetables 5 servings
Fats and Oils 5 servings
2500 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods 1 30 g cheese 2 T. Peanut Butter
Starchy Foods 2 3/4 cup oatmeal 1/2 c. Kashi Go Lean
1 sl ww toast 1 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none none
Fats and Oils 1 1 tsp. margarine 1 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
Starchy Foods 1 5 Triscuits 2 Ry VitaFat 1 1 T. Ranch Dressing 2 T. Light Cr. cheese
LunchProtein Foods 4 4 oz(120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit none none none
Vegetables 2 1/2 cup peas 1/2 c broccoli
1/2 cup broccoli 1 cup lettuce, celery,onion
Fats and Oils 2 10 almonds 2 T Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 4 4oz(120 g) sl. beef 4 oz (120 g) sl. chicken
Starchy Foods 2 1 c spaghetti 1 large tortilla Milk and Alt. 0
Fruit 1 1 pear 1 banana
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise
1 T. Ranch Dressing
SnackStarchy Foods 1 5 triscuits 3 stoned wheat thins
Total Daily ServingsProtein Foods 9 servings
Starchy Foods 7 servings
Milk and Alt. 3 servings
Fruit 4 servings
Vegetables 5 servings
Fats and Oils 7 servings
2600 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods 1 30 g cheese 2 T. Peanut Butter
Starchy Foods 3 3/4 cup oatmeal 1/2 c. Kashi Go Lean
2 sl ww toast 2 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none none
Fats and Oils 1 2 tsp. margarine 2 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
Starchy Foods 1 5 Triscuits 2 Ry VitaFat 1 1 T. Ranch Dressing 2 T. Light Cr. cheese
LunchProtein Foods 4 4 oz(120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit none none none
Vegetables 2 1/2 cup peas 1/2 c broccoli
1/2 cup broccoli 1 cup lettuce, celery,onion
Fats and Oils 2 10 almonds 2 T Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 5 5 oz (150 g) sl. beef 5 oz (150 g) sl. chicken
Starchy Foods 3 1 1/2 c spaghetti 1 1/2 10" tortillaMilk and Alt. 1 1 c./250mls milk 1. c/250 mls milk
Fruit 1 1 pear 1 banana
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise
1 T. Ranch Dressing
SnackStarchy Foods 1 5 triscuits 3 stoned wheat thins
Total Daily ServingsProtein Foods 10 servings
Starchy Foods 9 servings
Milk and Alt. 4 servings
Fruit 4 servings
Vegetables 5 servings
Fats and Oils 8 servings
2700 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods 1 30 g cheese 2 T. Peanut Butter
Starchy Foods 3 3/4 cup oatmeal 1/2 c. Kashi Go Lean
2 sl ww toast 2 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none none
Fats and Oils 1 2 tsp. margarine 2 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
Starchy Foods 1 5 Triscuits 2 Ry VitaFat 1 1 T. Ranch Dressing 2 T. Light Cr. cheese
LunchProtein Foods 4 4 oz(120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit none none none
Vegetables 2 1/2 cup peas 1/2 c broccoli
1/2 cup broccoli 1 cup lettuce, celery,onion
Fats and Oils 2 10 almonds 2 T Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 5 5 oz (150 g) sl.beef 5 oz (150 g) sl. chicken
Starchy Foods 3 1 1/2 c spaghetti 1 1/2 10" tortillaMilk and Alt. 1 1 c./250mls milk 1. c/250 mls milk
Fruit 1 1 pear 1 banana
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise
1 T. Ranch Dressing
SnackStarchy Foods 1 5 triscuits 3 stoned wheat thins
Total Daily ServingsProtein Foods 10 servings
Starchy Foods 9 servings
Milk and Alt. 4 servings
Fruit 4 servings
Vegetables 5 servings
Fats and Oils 8 servings
2800 Calorie Meal Plan
Example 1 Example 2
BreakfastProtein Foods 1 30 g cheese 2 T. Peanut Butter
Starchy Foods 3 3/4 cup oatmeal 1/2 c. Kashi Go Lean
2 sl ww toast 2 sl ww toast
Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%
Fruit 1 1 peach 1/2 cup applesauce
Vegetables none none none
Fats and Oils 1 2 tsp. margarine 2 tsp margarine
SnackFruit 1 1 apple 1 pear
Vegetables 1 10 edible pea pods 1/2 cup cauliflower
Starchy Foods 1 5 Triscuits 2 Ry VitaFat 1 1 T. Ranch Dressing 2 T. Light Cr. cheese
LunchProtein Foods 4 4 oz(120g.) chicken 1 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%
Fruit 1 1/2 c. pineapple 2 kiwis
Vegetables 2 1/2 cup peas 1/2 c broccoli
1/2 cup broccoli 1 cup lettuce, celery,onion
Fats and Oils 2 10 almonds 2 T Dressing
SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt
Fruit 1 2 plums 1/2 c grapes
Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes
SupperProtein Foods 5 5 oz (150 g) sl. beef 5 oz (150 g) sl. chicken
Starchy Foods 3 1 1/2 c spaghetti 1 1/2 10" tortillaMilk and Alt. 1 1 c./250mls milk 1. c/250 mls milk
Fruit 1 1 pear 1 banana
Vegetables 2 1/2 c.carrots 1/2 gr pepper
1/2 c mushrooms 10 cucumber slices
Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise
1 T. Ranch Dressing
SnackStarchy Foods 1 5 triscuits 3 stoned wheat thins
Total Daily ServingsProtein Foods 10 servings
Starchy Foods 9 servings
Milk and Alt. 4 servings
Fruit 5 servings
Vegetables 5 servings
Fats and Oils 8 servings
Fitter Firmer Faster
MealsDay 1
SatDay 2 Sun
Day 3 Mon
Day 4 Tue
Day 5 Wed
Day 6 Thur
Day 7 Fri
Breakfast Low Fat Cheese
Oatmeal
Whole Wheat Toast
Grapes
Milk/Yogurt
Poached Egg
Shredded Wheat
Whole Wheat Toast
Grapefruit
Milk/Yogurt
Red River Cereal
Whole Wheat Toast
Peaches
Milk/Yogurt
Kashi Go Lean
Whole Wheat Toast
Applesauce
Milk/Yogurt
Bra Flakes
Toast
Plums
Milk/Yogurt
Kashi Go Lean
Bran Flakes
Milk/Yogurt
Toast
Grapefruit
Milk/Yogurt
Part of breakfast can be saved for a mid-morning snack
Mid-day Lentil Soup
Rye Vita Crackers
Fruit Cocktail
Milk/Yogurt
Roast Beef Sandwich On Whole Wheat Toast
Tossed Salad
Peaches
Yogurt
Chicken Rice (From Last Night)
Peas
Celery Stalks
Pears
Milk/Yogurt
Tuna Sandwich With Celery, Onion & Lettuce On Whole Grain Bread
Apple
Milk/Yogurt
Salmon Salad With Lettuce & Tomato On Whole Wheat Hamburger Bun (60%+)
Green Beans
Mandarin Orange
Milk/Yogurt
Roast Beef
Wholegrain Bagel
Carrots
Broccoli
Strawberries
Milk/Yogurt
Hummus
Wrap: You Pick The Colour
Pepper Slices
Mandarin Orange
Milk/Yogurt
Part of your mid-day meal can be saved for an afternoon snack
Evening Roast Beef
Potatoes
Tossed Salad
Raspberries
Milk/Yogurt
Chicken Pieces
Rice
Cabbage Salad
Green Beans
Grapes
Milk/Yogurt
Beef Stir Fry (Roast From Prior Meal)
Whole Wheat Spaghetti
Mushrooms
Carrots
Plums
Milk/Yogurt
Chicken Salad On Whole Wheat Tortilla
Green Peppers
Tossed Salad
Grapes
Milk/Yogurt
Baked Cod
Rice
Broccoli
Turnips
Fruit Cocktail
Milk/Yogurt
Omelette With Mushrooms & Onions
Whole Wheat Toast
Milk/Yogurt
Meatballs
Potatoes
Cauliflower
Asparagus
Pears
Milk/Yogurt
Snack Low Fat, Low Sugar Yogurt
Stoned Wheat Thins
1 Small Piece Of Fruit
1/2 Cup Fat Free, Sugar Free Pudding
Rye Vita Crackers
Low Fat Cheese
Popcorn Whole Grain Toast
Sample Menu Plan - Week 1
wellnessinstitute.ca
MealsDay 8
SatDay 9 Sun
Day 10 Mon
Day 11 Tue
Day 12 Wed
Day 13 Thur
Day 14 Fri
Breakfast Oatmeal
Mini Bagel
Plums
Milk/Yogurt
Red River Cereal
Rye Toast
Grapefruit
Milk/Yogurt
Shredded Wheat
Rye Toast
Peaches
Milk/Yogurt
Bran Flakes
Mini Bagel
Fruit Cocktail
Milk/Yogurt
Shredded Wheat
Rye Toast
Mandarin Orange
Milk/Yogurt
Bagel
Grapes
Milk/Yogurt
Kashi Go Lean
Toast
Plums
Milk/Yogurt
Part of breakfast can be saved for a mid-morning snack
Midday Minestrone Soup
Strawberries
Milk/Yogurt
Chicken Sandwich
Pepper Slices
Peaches
Milk/Yogurt
Omelette Using Eggbeaters
Rye Toast
Tossed Salad
Grapes
Milk/Yogurt
Pork Stir Fry
Carrots
Onion
Celery
Watermelon
Milk/Yogurt
Lentil Soup
Whole Wheat Roll
Orange
Milk/Yogurt
Shrimp Wrap
Lettuce
Tomato
Celery
Grapefruit
Milk/Yogurt
Minestrone Soup
Raspberries
Milk/Yogurt
Part of your mid-day meal can be saved for an afternoon snack
Evening Roast Chicken
Potatoes
Wax Beans
Mixed Veggies
Mandarin Orange
Milk/Yogurt
Baked Sole
Italian Bread
Carrots
Tossed Salad
Strawberries
Milk/Yogurt
Pork Tenderloin
Rice
Peas
Cabbage
Pears
Milk/Yogurt
Beef Steak
Potatoes
Peppers
Mushrooms
Pears
Milk/Yogurt
Tuna Burger
Whole Wheat Bun
Cabbage Salad
Carrots
Watermelon
Milk/Yogurt
Chicken Burger
Hamburger Bun
Asparagus
Lettuce
Tomato
Milk/Yogurt
Salmon
Rice
Green Beans
Cabbage Salad
Mandarin Orange
Milk/Yogurt
Snack Triscuits Mini Whole Grain Bagel
Cherry Tomatoes
Yogurt Triscuits
Low Fat Cheese
Shredded Wheat
Skim Milk
Rye Toast 1 Piece of Fruit
Sample Menu Plan - Week 2
Fitter Firmer Faster
Changing your Meal Plan
How is your meal plan similar to what you are doing now?
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How will your meal plan be different to what you are eating now?
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What are some strategies that you can use for following your new meal plan?
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wellnessinstitute.ca
Daily Food Journal Day _________________
Meal/Snack Food Choice Amount # of Servings
Breakfast
Time: ______________
Snack
Time: ______________
Lunch
Time: ______________
Snack
Time: ______________
Supper
Time: ______________
Fitter Firmer Faster
Training Log
Date Activity Distance Duration Comments
wellnessinstitute.ca
Action Plan Form
In writing your action plan you should include:
1 What you are going to do.
2 How much of it you are going to do.
3 When you are going to do it.
4 How many days of the week you are going to do it.
Date: ___________________________ This week I will...
(What ) ______________________________________________________________________________________
(How Much) __________________________________________________________________________________
(When) ______________________________________________________________________________________
(How Many) __________________________________________________________________________________
How confident are you? (0 = not at all, 10 = totally confident) ____________________________________________________
What did I learn this week? ____________________________________________________________________
Day Check Comments % Complete
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday