Free Meal Plans

Now that you have a better understanding of how to determine the nutritional value of the food you usually buy (and the holes of extra calories) You can begin to plan out what you will eat for the coming week.

I can not begin to tell you how important planning and journaling is. For some of us, the fact that we have to keep a log each day is enough to keep us from straying (how harsh is it to have to fill that log with the crap you wanted to eat). So loging or journaling can help us stay on the straight path, but more than that - if you hit a plateau one of the reasons might be that you're eating more calories than you THINK you're eating. Looking back through your logs can help you to develop a clearer picture of the amount of cals.

• You can take your log and compare it to the food Calorie Lists here:
  Mike's Alphabetical Food Calorie Chart
• or You can use a Calorie Calculator to type in the food and it will calculate the calories and fat.
• You can determine Your Recommended Caloric Intake here.
• You can determine your Recommended Serving Sizes based on your Recommended Caloric Intake here.
• What actually Counts As A Serving Size. As stated in the previous post. This is the hardest part...Who would have thought that 1 Slice of bread is 1 Serving Size...who makes a sandwich with only 1? That means you need to multiply the calories by 2!! This link will give you the foods list that equal 1 serving size.
• Here's some Menu Plans for a 2200 - 2400 calorie a day diet (what most of us SHOULD be eating, most deprive the body short-circuiting the metabolism): Life Styles Management
  Pyramid Diet (using the FDA Recommended Daily Allowences listed on the Nutritional Labels for a diet) just scroll to the bottom of the screen for the Meal Plans.