Meal Plan and Exercise Guide to Lose Fat and Tone Body

/Meal Plan and Exercise Guide to Lose Fat and Tone Body
Meal Plan and Exercise Guide to Lose Fat and Tone Body 2018-08-14T01:05:21+00:00

1200 Calories Meal Plan: 

This is meal plan would be for the Less Active female, who is active for 20-30 minutes on workout days. Its the minimum amount of calories that a female should have daily for weight loss goals. This meal plan will give you the quickest results for weight loss, as well if done with the right foods. If you were to go any lower then it can have a negative impact on your health, or if you have an illness currently it can make things worse. So please, if you are looking to go lower than 1200, consult your Doctor before choosing any meal plan.


Breakfast

• 3/4 cup Fiber One, 1 banana, 1 cup fat-free milk

Lunch

Sandwich: 1 mini whole wheat pita, 3 ounces chicken breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
• 1 String Cheese
• 1 Apple

Dinner
• 4 ounces broiled flounder or sole
• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
• 1 cup cooked quinoa
• 1 cup steamed broccoli or cauliflower

Breakfast
• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
• 1/2 English muffin spread with 1 teaspoon Avocado

Lunch
•1 cup vegetarian vegetable soup
• 1 chicken burger sliced in a mini whole wheat pita with lettuce and salsa
• 10 grapes

Dinner
• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.
• 1/2 cup baked beans
• 1 cup broccoli

Breakfast

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat- free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch
• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve with lettuce.
• 1 banana

Dinner
• 4 ounces steamed shrimp
• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
• 3 cups spinach, steamed
• 1 low-fat frozen fudge bar

Breakfast

  • 1 Slice Whole Wheat Toast with 1 tsp Butter (125)
  • 1/2 Cup Canned Fruit Cocktail (Fruit Salad) – in natural juice only (54)
  • 8 oz. (1 cup) Trim (1%) Milk (100)

Lunch

  • 8 Whole Wheat Ritz Crackers with 1/2 cup Low-Fat (1%) Cottage Cheese. (194)
  • Handful Mixed Nuts (.6 oz.)(Almonds, Walnuts, Brazil nuts) (100)
  • 1 Medium Apple (96)

Dinner

  • Small Baked Potato (128)
  • 3 oz. (~85g) Sirloin Steak (156)
  • 1/2 Cup Mushrooms (10)
  • 1/4 Cup Onions (17)
  • 1 Teaspoon olive or canola oil (cooking) (30)
  • 1 Cup Mixed Vegetables (90)

Breakfast

  • 1 Slice Whole Wheat Toast with 1 tsp Butter 
  • 1/2 Cup Canned Fruit Cocktail (Fruit Salad) – in natural juice only 
  • 8 oz. (1 cup) Trim (1%) Milk 

Lunch

  • 8 Whole Wheat Ritz Crackers with 1/2 cup Low-Fat (1%) Cottage Cheese. 
  • Handful Mixed Nuts (.6 oz.)(Almonds, Walnuts, Brazil nuts) 
  • 1 Medium Apple 

Dinner

  • Small Baked Potato
  • 3 oz. (~85g) Sirloin Steak 
  • 1/2 Cup Mushrooms 
  • 1/4 Cup Onions 
  • 1 Teaspoon olive or canola oil (cooking) 
  • 1 Cup Mixed Vegetables 

Breakfast

  • 1 cup (250g) nonfat cottage cheese
  • 1 cup (80g) strawberries
  • Sprinkled with cinnamon

Lunch

Large salad made with:

  • Leafy greens (lettuce, spinach) – any amount
  • 1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)

Dinner

  • 4 ounces (100g) grilled salmon with lemon
  • 2 cups (160g) steamed green beans with garlic
  • ½ cup (150g) cooked brown rice
  • large leafy green salad – any amount
  • 2 Tablespoons (30g) reduced calorie salad dressing

1500 Calories Meal Plan

This meal plan is for the female who is Moderately Active, A female who is active 3-4 times a week ranging from 30-45 minutes exercise on those days. This female would like to take her time to lose weight. This plan will give you results at a slightly slower rate, also it will not let your body react badly to a reduction of Calories so fast.

Breakfast

  • Fill 1 whole-wheat or corn tortilla with 2 scrambled egg whites, lightly sauteed veggies (mushrooms, onions, broccoli), 2 oz low-fat cheddar, 2 slices avocado, and hot sauce.

Lunch

  • Halve a baked potato and top with 1⁄4 cup shredded low-fat Monterey Jack or cheddar cheese.Serve with 1 chicken sausage or a slice of turkey bacon, crumbled, and topped with salsa, add a side salad.

Dinner

  • Cook 3 oz tilapia, cod, or wild salmon in grill pan and serve with unlimited zucchini, asparagus, or tomatoes cooked 
in low-sodium vegetable broth; drizzle with 1 TBSP olive oil and serve with 1/2 cup brown rice or whole-grain barley, or with 10–15 organic rice chips, plus salsa.

Breakfast

  • Spread two halves of a whole-grain English muffin or 2 mini waffles with 2 TBSP almond butter. Place slices from 4–5 strawberries between them.
  • Spritz with 1/2 tsp oil and grill in a preheated panini press on medium-high until toasted, or in a skillet over medium-high heat.

Lunch

  • Combine 4 oz diced rotisserie chicken breast, 1/4 cup low-fat plain Greek yogurt, 1 medium stalk of celery, chopped, 3 TBSP diced cucumbers, 5 red grapes sliced in half, 1 TBSP Dijon mustard, 1 tsp chopped dill, and a trace of honey. Stuff into 1/2 whole-wheat pita with romaine or spinach leaves.

Dinner

  • Try the Vegetarian Burrito Bowl at Chipotle with cilantro-lime rice, pinto or black beans, salsa, 1 TBSP cheese, hot sauce, grilled peppers, onions, and lettuce.

Breakfast

  • Mix 1/3 cup raw oats and 1 tsp each honey, cinnamon, and nutmeg with about 1 cup hot water; stir in 2 TBSP almond butter.

Lunch

  • Halve a baked potato and top with 1⁄4 cup shredded low-fat Monterey Jack or cheddar cheese.
  • Serve with 1 chicken sausage or a slice of turkey bacon, crumbled, and topped with salsa, and a side salad.
Dinner 
  • Cook 3 oz tilapia, cod, or wild salmon in grill pan and serve with unlimited zucchini, asparagus, or tomatoes cooked in low-sodium vegetable broth; drizzle with 1 TBSP olive oil and serve with 1/2 cup brown rice or whole-grain barley, or with 10–15 organic rice chips, plus salsa.

Breakfast

  • Fill 1 whole-wheat or corn tortilla with 2 scrambled egg whites, lightly sauteed veggies (mushrooms, onions, broccoli), 2 oz low-fat cheddar, 2 slices avocado, and hot sauce.

Lunch

  • Spread 1 whole- wheat tortilla with low-sodium tomato sauce, fresh basil leaves, and 2 oz goat cheese.
  • Serve with a large green salad or a side of cooked vegetables (like a frozen stir-fry mix)

Dinner

  • Cook 3 oz tilapia, cod, or wild salmon in grill pan and serve with unlimited zucchini, asparagus, or tomatoes cooked in low-sodium vegetable broth; drizzle with 1 TBSP olive oil and serve with 1/2 cup brown rice or whole-grain barley, or with 10–15 organic rice chips, plus salsa.

Breakfast

  • Sprinkle 6 oz plain low-fat Greek yogurt with 1 tsp cinnamon, 1 TBSP dried tart cherries, and 10–15 slivered almonds.
  • Add a Pure Bar, such as Chocolate Brownie or Apple Cinnamon

Lunch

  • Combine 4 oz diced rotisserie chicken breast, 1/4 cup low-fat plain Greek yogurt, 1 medium stalk of celery, chopped, 3 TBSP diced cucumbers, 5 red grapes sliced in half, 1 TBSP Dijon mustard, 1 tsp chopped dill, and a trace of honey.
  • Add pita bread as a wrap

Dinner

  • Mix 3/4 cup cooked quinoa with 1/4 cup each diced tomatoes and cucumbers, 2 TBSP diced parsley, mint, and scallions.
  • Add 1 TBSP olive oil and lemon juice, and a pinch of sea salt and pepper to taste.

Breakfast 

  • Mix 1/3 cup raw oats and 1 tsp each honey, cinnamon, and nutmeg with about 1 cup hot water; stir in 2 TBSP almond butter.

Lunch

  • Spread 1 whole- wheat tortilla with low-sodium tomato sauce, fresh basil leaves, and 2 oz goat cheese
  • Serve with a large green salad or a side of cooked vegetables (like a frozen stir-fry mix)

Dinner

  • Heat up a frozen turkey burger according to the package; top with grilled onions and mushrooms.
  • Place on a bed of lettuce with chopped tomatoes and sliced jalapenos. Enjoy with 1 cup of baked sweet potato fries.

2000+ Calories Meal Plan: 

This meal plan is for the Active female, who is most likely trying to maintain current weight, or gain weight. An active female 60-120 minutes of exercise 4-6 times a week. A less active person would need fewer calories and a more active person would need more. Please consult your doctor about any meal plan.

Breakfast 

  • 1 banana + 2 whole boiled eggs + 2 slices of multigrain bread + 1 cup of green tea

Lunch

  • 4 oz grilled chicken breast + blanched carrots, bell peppers, asparagus, broccoli + 2 teaspoons of olive oil, squeeze of lime juice, 1 teaspoon of dijon mustard, 2 teaspoons of yogurt, and 2 teaspoons cheddar cheese + 4 raisins

Dinner

  • Pan fried 3 oz fish (in olive oil) with cherry tomatoes, blanched baby spinach, 2 cloves of garlic, 1 teaspoon of low-fat cheese

Breakfast

  • Oatmeal with 1 cup of milk, blueberries, strawberries, 2 dates, sunflower seeds, and 8 almonds + 1 cup of green tea

Lunch

  • Ground turkey cakes with a small bowl of well-cooked brown rice + blanched zucchini, carrot, and bell peppers + 4 raisins

Dinner 

  • Tofu curry with 3 medium-sized flatbread + small bowl of tomato and cucumber salad + 1 piece of dark chocolate

Snack

  • 1 pear with 1 cup of ricotta cheese and 3 teaspoons of peanut butter

Breakfast

  • ½ avocado and 2 poached eggs with 1 teaspoon of ground sunflower seeds and 1 teaspoon of ground melon seeds + ½ cup ricotta cheese with a little salt and pepper + 4 almonds

Lunch

  • 3 oz grilled fish taco with tabasco sauce and veggies + 1 cup of buttermilk

Dinner

  • Garbanzo bean medium spicy curry + 1 pita bread + thinly sliced carrot and beetroot salad + 1 teaspoon of grated cheese + 1 piece of dark roasted almond chocolate + 1 cup of warm milk before bed

Snack 

  • 1 cup of papaya smoothie + 1 cup of unsalted popcorn

Breakfast

  • Oats bran, muesli, 2 tablespoons of full-fat yogurt, melon seeds, pomegranate, 1 teaspoon of sunflower butter + 1 cup of green tea

Lunch

  • Chicken Thighs or Breast and brown rice with bell peppers, onion, scallions, garlic, and ginger + shredded coconut and cheddar cheese + 1 cup of buttermilk

Dinner

  • Steak with roasted tomato, broccoli, kale, onion, and garlic + 1 piece of dark chocolate + 1 cup of warm milk with turmeric before bed

Breakfast 

  • 1 brown bread toast with 1 tablespoon of peanut butter + 1 banana + 6 almonds + 2 tablespoons of peanut butter + 1 cup of green tea

Lunch

  • Tuna salad with lettuce, red cabbage, sweet corn, cucumber, tomato, olive oil, lime juice, mustard, a little honey + 2 tablespoons of mayonnaise + 1 cup of buttermilk

Dinner

  • Lentil soup with two medium-sized flatbreads + sauteed cauliflower and spinach + 1 cup of low-fat frozen yogurt with a piece of dark chocolate

Breakfast 

  • Omelet with two whole eggs and three egg whites + 6 almonds + ½ avocado + 1 cup of green tea

Lunch

  • Crabcakes, collard greens, and yellow bell peppers tossed in guacamole with a drizzle of olive oil, lime juice, pepper + 1 small piece of brownie

Dinner

  • Mixed vegetable curry + 2 flatbreads + ½ cup of pan-fried mushroom + half a peach and half a plum in half cup of yogurt

Snack

  • 1 medium bowl of cucumber and honeydew melon

Fasting Plan: 

In this plan, you will choose 1 of many ways to do your fasting. Also how to be ready mentally and physically to do your fast and succeed.

Intermittent fasting is a diet plan where you fast for a set period of time during the day. This is usually between 16-20 consecutive hours. You eat during the other 4-8 hours of the day. While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

The more time you spend fasting every day, the better your results. You can do these fasts as often as you like.

Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control.

There are several different intermittent fasting methods. Three popular ones are:

  1. The 16/8 Method: Skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 pm.
  2. Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.
  3. The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat normally the other 5 days.

As long as you don’t compensate by eating much more during the non-fasting periods, then these methods will lead to reduced calorie intake and help you lose weight and belly fat.

Here are some of the things that change in your metabolism when you fast:

  • Insulin: Insulin increases when we eat. When we fast, insulin decreases dramatically. Lower levels of insulin facilitate fat burning.
  • Human growth hormone (HGH): Levels of growth hormone may skyrocket during a fast, increasing as much as 5-fold. Growth hormone is a hormone that can aid fat loss and muscle gain, among other things.
  • Norepinephrine (noradrenaline): The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy.

Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually increase fat burning.

The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories.

All of the different protocols involve skipping meals during the fasting periods. Unless you compensate by eating much more during the eating periods, then you will be taking in fewer calories.

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