#Meal planning two weeks sheet how to#

Black beans, pinto beans, chickpeas, lentils (no salt added).

Lean proteins like eggs, chicken breast, turkey breast, tuna (fillet or chunk light), salmon, pork loin, lean beef, tofu.Have a pre-workout snack about 20 to 90 minutes before exercise, with carb-rich offerings such as ½ cup oatmeal with low-fat milk, 1 brown rice cake topped with 1 tbsp hummus, or ½ peanut butter and banana sandwich. However, you need to brush it off, focus, and stay motivated to continue.ĭON’T avoid carbs entirely-you need them to help provide energy for workouts. Everyone eats more than they should every so often. (Check the serving size before eating.)ĭO get right back on the diet if you fall off the wagon. (Remember fruits and vegetables do count toward your daily fluids.)ĭON’T choose sweet treats just because they are labeled “organic” or “GMO-free”-they are still junk food! If you choose to indulge, build it into your diet and plan for a reasonable portion.

If you go out for a quick bite, plan it in advance at a restaurant that offers healthy fare.ĭO hydrate on water and low-calorie drinks throughout the day. It’s fine to make extra if you’re saving half for later-just don’t overdo it.ĭON’T forgo cooking and end up speed-dialing pizza or Chinese food delivery.

Even an extra tablespoon or two of salad dressing or oil can add up to hundreds of extra calories. This will make your trip more efficient.ĭON’T forget to measure ingredients so you don’t end up with large portions. Most stores start with produce, so begin your list there and continue with the types of foods you encounter as you walk through the aisles. Spend about 10 to 15 minutes prepping vegetables either at night or in the morning before heading out (not too far in advance or they can lose nutrition and wilt).ĭO make a shopping list organized according to the flow of the supermarket. Once a week, cook proteins like chicken and beef.

#Meal planning two weeks sheet how to#

Here’s how to stay on track.ĭO make time to prep ingredients in advance. Having support is an important part of any diet.Įverybody says they eat clean, but you’d be surprised at what passes for a clean diet. Friends help you stay motivated and positive. It’s always helpful to have someone to discuss accomplishments with and help you up when you’re feeling down. Enroll a friend (or two or three!) to follow this two-week clean eating diet with you.If you are still hungry for several days on the plan, you may need to add an additional snack into your daily eating regimen.If you’re still hungry after you finished your allotted daily meals and snacks, drink a cup of tea or other zero-calorie beverage it may not be hunger but rather boredom, thirst, or another emotional response.If your workout session doesn’t finish around your scheduled meal time, grab a recovery snack like chocolate milk, Greek yogurt, or a protein smoothie to help replenish fluids and provide a balance of nutrients for recovery. If you can’t get one in, fuel up with a snack 20 to 90 minutes beforehand. Eat a meal 90 to 120 minutes before your workout.If you go more than five hours without food, insert a snack to keep your body from getting hungry and from breaking down precious muscle.

Create a schedule for your meals and snacks.Three meals and two snacks will equal about 1,800 calories per day (500 calories per meal 150 per snack). Mix and match breakfast, lunch, and dinner and add one to three snacks when you’re hungriest.