‘Ua – Meal Plan and Supplements

This meal plan and supplement list was originally created for a 32-year-old woman whose BRM is 1614 calories. Her daily activity is HIIT training with a moderately active job. Sample Weight Loss Meal Plan & Supplement List:

Download: Authorized Foods List

Goals include:

• Kickstart a body composition change
• Increase energy and overall feeling of wellbeing

Supplements

1. DHA or Fish Oil (I use Nature’s Way Mega-DHA, 1000mg, 60 Softgels)
   1. Take this with meals. It will go a long way to giving you awesome skin and keeping your joints healthy.
2. Multivitamin
3. Protein Powder

Directions

WITH first meal of the day.

• 1 multivitamin
• Fish oil OR DHA

Sample Meal Plan – 7 Meal-a-Day Option

*Space meals 2 hours apart.

10 Tips for Success

1. You may replace “chicken breast” for the same amount of any lean meat to include ground turkey, 97% lean ground beef, top round, tuna (canned or fresh) or tilapia. You can brush your meats in olive or coconut oil.
2. Add as many spices as you would like to your meals. Oregano, cumin, rosemary, chile pepper, basil and tumeric are great ways to switch up the flavor.
3. Hot sauce, vinegar, and spicy or yellow mustard are acceptable sauces.
4. Do not under eat carbs without a protein source; doing so will contribute to a “soft” look.
5. If you feel hungry, eat your next meal a little closer to the last one. Don’t just “snack” on “something” or eat an incomplete meal.
6. You must eat all of your food during mealtimes and DO NOT skip meals. This is very important. Skipping meals will contribute to a “soft” look.
7. Keep a couple of scoops of protein or a protein bar handy (MetRX, Power Protein and Cliff Builder Bars are acceptable). If you forget to bring a meal with you, eat one of these as your meal replacement.
8. Eat breakfast as soon as you can after you wake up in order to keep your body from catabolism.
9. If you have a “cheat meal” don’t dwell on it and feel guilty forever. Just prepare for it. Eat more vegetables during the other meals you eat that day and be sure to drink lots of water, too.
10. Remember, fitness and health is a marathon – not a sprint. You will likely see little physical change for the first 6 weeks, but if you do the work and are consistent in the diet, after 6 weeks you will start seeing some significant changes. And, once the changes start they will keep rolling in.

MEAL 1

• 2 scoops protein powder
• 4 egg whites
• 1/2 cup quick oats
• 1/2 banana

Hot Option

• 4 egg whites (1 cup)
• 1 cup chopped veggies
• 1/4 cup rice or small piece of fruit

MEAL 2

• 3 oz. chicken breast
• 1/4 cup rice or 1/4 sweet potato
• 1 cup or more of broccoli (or other veggie like zucchini / asparagus / brussels sprouts)

MEAL 3

• 5 raw almonds  OR 2 Tbs. chia

MEAL 4

• 2 scoops of protein – you may add low-cal gatorade for flavor if you like

Option

• 3 oz. chicken breast
• 1 cup or more of broccoli (or other veggie like zucchini / asparagus / brussels sprouts)

MEAL 5

• 5 raw almonds  OR 2 Tbs. chia

MEAL 6

• 2 oz. chicken breast
• 1/4 cup rice or 1/4 sweet potato
• 1 cup or more of broccoli (or other veggie like zucchini / asparagus / brussels sprouts)

MEAL 7

• 2 scoops protein powder
• 4 egg whites
• 1/4 cup quick oats
• 1/2 banana