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A Fat Man's Weight Loss Advice: Meal Plan #1

Updated on June 26, 2011

The Purpose Of This Meal Plan


This meal plan is made to fit around my girlfriend's schedule. When she asked me to make her a meal plan I doubt she realized that I would publish it as a hub. (Insert evil laugh here.)

Strategy


The idea with this meal plan, as with all of the meal plans I plan, it revolves around several key factors. First, small frequent meals are better for the human body, particularly the metabolism, than the classic three large meals a day. I shoot for healthy weight loss so I try to get a decent amount of good carbs and good fats in the mix, but I try to have the majority of them consumed during the earlier parts of day, and at night cut them out so that they aren't turning to fat while the dieter sleeps. I also try to stay somewhat within the guidelines of the food pyramid recommendations.


Also, please understand that this meal plan is planned for an individual and their personal needs, so this meal plan may not be right for other people. For example, the 7:30 fiber bar every morning is part of the plan because getting metabolism going by eating in the morning is important, but I know that every morning my girlfriend will likely be running late and will not have to time to do a whole meal. However she should be able to fit in a quick fiber bar while she gets ready for work. When I write my own meal plans I include a whole meal for breakfast because it works for me. You have to make meal plans that work right for you.

Check With Your Doctor Before Starting Any Diet


It is for your own safety that I recommend that you seek the advice of your doctor or health care provider before starting any diet. I am not a professional. They are professionals and if you present them with my meal plan they might give you the green light or they might tell you how I am wrong, either way trust the professional before you trust me. You may have conditions that you are unaware of that they may be able to bring to your well being. Also if you try my advice, something bad happens, and you decide to sue me you will find out that I am dirt poor and have very little to offer. Chances are however that your doctor has malpractice insurance and you can get a huge payout from suing them.

Shopping List

  • Fiber Bars
  • Double fiber whole wheat or whole wheat bread
  • Cereal
  • Peanut Butter
  • Fruit preserves with low or no sugar added
  • mustard
  • Apples
  • Blueberries fresh or frozen
  • light tuna in water
  • canned green beans
  • canned carrots
  • skim milk
  • yogurt
  • string cheese
  • fat free American cheese
  • lean or fat free turkey lunch meat
  • 1lb. lean 93/7 hamburger meat
  • chicken breast
  • frozen broccoli
  • frozen tilapia

Monday

TIME
Activity/main course
Side Item
07:15:00 AM
Wake up and workout
 
07:30:00 AM
Fiber Bar
 
10:00:00 AM
half PB & J; 1 slice Bread, peanut butter, fruit preserves
string cheese
01:30:00 PM
Half Turkey sandwich; turkey lunch meat, 1 slice bread, fat free cheese, mustard
apple
05:00:00 PM
hamburger; lean hamburger meat, bread, fat free cheese, lettuce, tomato,
 
08:00:00 PM
Grilled Chicken breast
broccoli
09:00:00 PM
Workout
 

Tuesday

TIME
Activity/main course
Side Item
07:15:00 AM
Wake up and workout
 
07:30:00 AM
Fiber Bar
 
10:00:00 AM
cereal w/ skim milk
blueberries
01:30:00 PM
PB & J
apple
05:00:00 PM
half turkey sandwich
low fat low sugar yogurt
08:00:00 PM
Grilled Tilapia
green beans
09:00:00 PM
Workout
 

Wednesday

TIME
Activity/main course
Side Item
07:15:00 AM
Wake up and workout
 
07:30:00 AM
Fiber Bar
 
10:00:00 AM
PB & J
 
01:30:00 PM
Half tuna sandwich
apple
05:00:00 PM
other half tuna sandwich
low fat low sugar yogurt
08:00:00 PM
Grilled Chicken Breast
brocooli
09:00:00 PM
Workout
 

Thursday

TIME
Activity/main course
Side Item
07:15:00 AM
Wake up and workout
 
07:30:00 AM
Fiber Bar
 
10:00:00 AM
cereal w/ skim milk
blueberries
01:30:00 PM
PB & J
apple
05:00:00 PM
hamburger
low fat low sugar yogurt
08:00:00 PM
Grilled Tilapia
green beans
09:00:00 PM
Workout
 

Friday

TIME
Activity/main course
Side Item
07:15:00 AM
Wake up and workout
 
07:30:00 AM
Fiber Bar
 
10:00:00 AM
cereal w/ skim milk
blueberries
01:30:00 PM
PB & J
apple
05:00:00 PM
hamburger
low fat low sugar yogurt
08:00:00 PM
Grilled Chicken
broccoli
09:00:00 PM
Workout
 

Comments

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    • Phillbert profile imageAUTHOR

      Phillip Drayer Duncan 

      5 years ago from The Ozarks

      Thank you for the comment ajay. Yes this type of eating has worked well for me for losing weight.

    • profile image

      ajay 

      5 years ago

      I am curious to how this went for you? I am about to start something also. and am looking for ideas. thanks in advance

    • Phillbert profile imageAUTHOR

      Phillip Drayer Duncan 

      6 years ago from The Ozarks

      thanks kyzer. This one was made around my schedule at the time. Now days I actually do my workout in the morning when I wake up so it's considerably different.

    • profile image

      kyzer javaid 

      6 years ago

      good meal plan i have something similar only the part where you actually go gym after your meal i go gym before my meal so i actually can drain my phyced up ernery for a good night sleep

    • sohamrailkar profile image

      sohamrailkar 

      7 years ago from Dahanu

      very helpful man!

      go ahead!

    • Spirit Whisperer profile image

      Xavier Nathan 

      7 years ago from Isle of Man

      This looks like a good plan except for the late night work out which would leave me as high as a kite before going to bed. Voted up.

    • Phillbert profile imageAUTHOR

      Phillip Drayer Duncan 

      7 years ago from The Ozarks

      Thank you Matt! I appreciate the comment!

    • mattdigiulio profile image

      mattdigiulio 

      7 years ago

      Awesome. Also, flax is every man's best friend. If your plan doesn't help people lose weight, I don't know what would. You hit all the points! voting up friend.

      ~matt

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