Diet Meal Plans Q & A

Kurt Naulaerts asked:


The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 – Cup grilled veggies,
1 – Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 – 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt

There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time.

Fit Yummy Mummy!

Arturo Ronzon asked:


Adopting a low fat lifestyle is one of the greatest benefits you can give yourself in regards to your physical fitness as well as your health. If you don’t take care of your health then who will? If you do your research and learn how to incorporate low fat recipe for your new slim lifestyle, you can find that not only can you lose weight, but you will feel better as well.

Why a Low Fat Lifestyle

When you change high fat living to low fat recipes, you will reap benefits for your health in many ways; more ways than you could have ever imagined. For those who are overweight, adopting your favorite foods to low fat recipe can be the smartest thing you can do. When you decide that a low fat recipe is for you, you will be amazed at how the pounds can come melting off with little or no effort except for the ingredients used in cooking.

Beginning a low fat diet using low fat recipe can also lower blood pressure. When you adopt healthy eating habits, you will find that your body will benefit in a number of ways. For those people who have high blood pressure or what is commonly called hypertension, you may find that adapting your favorites to a low fat recipe can benefit you in ways you were not expecting.

Adding an exercise program to your new low fat recipe lifestyle can help you melt those stubborn pounds even faster than you ever thought possible. When you decide that you want to improve your health, adding exercise to a new diet routine that includes low fat recipe will help you to see results faster.

There are those who think that when you have to eat a low fat diet as well as other diet restrictions, can make life boring, haven’t explored the vast array of low fat recipe that is available. When you want to eat healthy, yet have a variety of tastes and textures, find out the best way you can make this happen.

Fit Yummy Mummy!

Michelle Dixon asked:


All diets usually have a list of what you can do, and what you should not do. A diabetic diet is no different. Here is a list of “DOs and DON’Ts” for a diabetic food plan that should help you make meal planning a little easier while managing your diabetes.

The “DOs” on a Diabetic Diet:
DO drink plenty of water each day. DO eat at least 3 servings of fresh vegetables daily. DO eat at the same times everyday. DO switch to low fat milk. DO eat 20 – 25 grams of raw onion everyday. DO ingest cinnamon daily. DO eat a daily allotment of fresh fruit. DO try to switch to herbal tea rather than caffeinated tea

You may notice a few odd things on this “DO” list. If you are wondering why you should be eating raw onion daily, you should understand that onions contain properties that actually fight against diabetes.

Onions also aid digestion, as well as serving as a diuretic. Cinnamon is a spice found to help control blood sugar. It has been suggested that boiling a few cinnamon sticks in water, then drinking this “cinnamon tea” will lower your blood sugar.

Here are the DON’TS for a Diabetic Diet:

DON’T overeat at any time. DON’T eat or drink anything containing a lot of sugar. DON’T overdo it when adding salt to your food. DON’T eat fried or fatty foods. DON’T have more than 2 cups of regular coffee or tea daily. DON’T drink whole milk. DON’T eat cheese high in fat. DON’T eat lots of rice, potatoes, bananas or carrots. These can raise your blood sugar.

The above DOs and DON’Ts for a diabetic diet food plan seem to be pretty self-explanatory. You can replace sugar with things like honey, and artificial sweeteners that are on the market today. If you are trying to find another way to replace fried foods you may love, try baking or broiling instead.

Use the above DOs and DON’Ts for diabetic diet when planning your daily meals. It might just make things a little less complicated, as well as keeping your diabetes under control.

Fit Yummy Mummy!

Lynne Birch asked:


When bread makers first came out years back people felt that all you could use them for was plain white bread. Well that is not even close to being true any more. There are now dozens of fantastic recipes available for all kinds of bread. What you will find is that the ingredients you use in a bread machine will be a little different than if you were baking bread normally. The results are just as good however.

Below is a selection of recipes that are very simple to make, very affordable, and most of all, deliciously healthy. They only take a few minutes to prepare and the results will make everyone happy. So go ahead and try them out. ***** open your breadmaker and give one of these yummy recipes a try.

Basic White Bread

1 1/4 cups water

2 tablespoons powdered milk

2 TBSP oil (l usually use canola)

1 tsp salt

3 1/4 cups all purpose flour

1 1/4 tsp yeast

Just use the standard wet on the bottom dry on top mixing process. This is delicious with butter and honey while it is still hot.

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Grain & Honey Bread

3/4 cup warm water

2 TBSP honey (liquid or melted)

2 TBSP olive oil

1 tsp salt

2 TBSP lemon juice

3 1/2 cups whole wheat flour (mixed grain flower is OK too)

1/2 cup rolled oats

2 tsps granulated yeast

Put the salt in the breadmaker first, then add all other ingredients except the yeast, oats and flour. Add the oats and flour. Make a small hole at the top of the dry ingredients for the yeast. Bake as usual.

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Cheesy Buttermilk Bread

This yields a moist and tasty loaf. It also stores very well, but you’ll probably finish it before that even matters!

1 and 1/8 cups buttermilk

1 tsp salt

2 TBSP sugar

.75 cup extra sharp chedder (grated)

3 cups bread flour

1.5 tsps bread machine yeast

Prepare as usual. All wet ingredients first, then the cheese, then dry ingredients, and the yeast on top.

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Oat Bread

Use natural rolled oats. Just put them in a pot with boiling water, and then let them soak until they cool off. Then add the other ingredients and proceed as usual.

1 cup rolled oats

11 fl.oz. water

1/2 tsp salt

3 Tbsp brown sugar

2 Tbsp olive oil

3 cups flour

1 tsp yeast

Baking bread is a wonderfully delicious way to add great nutrition to you family’s diet. Give the recipes a try and add some flavour to your meals.

Fit Yummy Mummy!