Todays lesson is a little reminder to make sure you have gone through the meal planning exercise in the guidelines booklet. (Which can be found HERE)
I want you to do at least next weeks meal plan. Please remember to KEEP IT SIMPLE.
Choose 4 or 5 meals that you and your family already enjoy and look forward to. Be sure to make extra’s to use for lunches or other nights dinners. See if those meals need a make over to fit the guidelines below…
- One handful of protein (if the protein source is very lean, you may need to add some fat to your meal)
- One handful of carb (if your sauce or flavouring is high in carbohydrate, you may need to reduce the size) **Important – Do not include carbohydrates during your Fat Flush days. (first 3 days of the program, then once per week after that)
- Lots of salad / veg
Below is a video lesson on what your perfect meal should look like
Please Note – I talk about 100 grams of carbs per day in this video. Those instructions were for a 65kg woman as an example. (65kg x 1.5grams = 100 grams of carbohydrate)
Please calculate 1.5grams x your body weight in kgs to get your individual carbohydrate and protein target.
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**TIP – Once you have written out and used your weekly meal plans, please keep it to re use at another week. You only need to string 3 or 4 different weekly meal plans together for long term success. You can always add, tweak and improve on them. After all, do you remember what you had for dinner 3 weeks ago?
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Here is another short and sweet (and shaky) video on why meal planning MUST be your first priority for fat loss
Recap
- Keep it simple. Choose 4 dinners and make extra
- Choose meals that make you HAPPY and normal. (give them a make over if needed)
- Write your weekly plan down and keep it to re-use
- Ask for guidance and inspiration on the Facebook page if needed
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NEXT – – Go to Week 1, Lesson 3 – – HERE