Your Body Type, Your Diet Plan

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 The healthy eating plan I have listed below has a high calorie count for those who are exercising and need to lose weight.

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To lose inches you must watch your fat intake. Your body can store fat easy but it takes a lot more energy to store carbs and protein, because of this, you're more likely to burn those calories off. A diet rich in complex carbohydrates, such as whole-grain cereals, lentils and beans; lean protein, such as chicken or fish; and fruits and veggies will help melt off excess pounds.

                                     

1,500 calories: 750 calories from carbohydrates, 375 calories from fat, 375 calories from protein


Meal Idea (this is what a day could look like)
Breakfast
1 serving of home made oat meal.
Not instant oatmeal. (instant will have sugar already in it and you want to add your own honey or sugar to watch your intake)
1 medium banana
Snack
6 wheat crackers
1 mozzarella cheese stick


Lunch
Sandwich: 2 slices whole wheat bread or flax seed bread with 1 teaspoon light safflower mayonnaise, 2 ounces lean deli roast beef, 1 slice reduced-fat cheese, lettuce and tomato
5 baby carrots
10 celery sticks
1/2 cup grapes


Snack
1 cup coconut yogurt or light yogurt with 1 cup blueberries


Dinner
4 ounces skinless, boneless chicken breast, grilled and topped with a salsa made of 1/2 cup black beans and 1/4 cup diced tomatoes
1 cup steamed green beans
1 cup mixed green salad and 2 tablespoons shredded low-fat cheese tossed with 1 tablespoon low-fat dressing
1 whole wheat roll


Dessert
1 almond milk chocolate pudding cup or low fat organic chocolate pudding cup.


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Your plan will be high in healthy fats and lower in carbs. Heart-healthy monounsaturated fat, found in nuts, avocados, and olive oil, has been shown to decrease inflammation, which has been linked to disease, while increasing your body's ability to burn fat. Carbohydrates, even the whole-grain kind, raise insulin levels in the body.


1,500 calories: 600 calories from carbohydrates, 525 calories from fat, 375 calories from protein


Meal Idea (this is what a day could look like)


Breakfast
1 egg, scrambled with 1/4 cup spinach and 2 tablespoons mozzarella cheese
1 slice turkey bacon
1 slice whole wheat toast with 1/2 teaspoon butter or skip it the butter.


Snack
1 small apple
1 tablespoon almond butter


Lunch
Salad: 2 cups mixed greens, 1 tomato, 2 ounces sliced cooked skinless chicken breast, 1 hard-cooked egg, 1/2 avocado, 1 tablespoon reduced-fat feta cheese tossed with 2 tablespoons reduced-fat Italian dressing
6 whole wheat crackers


Snack
1 small apple
1 piece string cheese


Dinner
3-ounce chicken breast marinated in 1 tablespoon Italian dressing and grilled
1 small baked potato, with skin, topped with 1 tablespoon each light sour cream and chives
1/2 cup steamed broccoli with 1 teaspoon olive oil


Dessert
1 cup coconut yogurt or light yogurt mixed with 2 tablespoons bran cereal and 1/2 cup frozen blueberries.

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This plan is about eating for health. You will do well on a diet that incorporates healthy fats, which may decrease the risk of cardiovascular problems. I recommends eating fish, olive oil, nuts, lean protein, and complex carbohydrates, such as fruits, veggies, and beans.

2,000 calories: 800 calories from carbohydrates, 700 calories from fat, 500 calories from protein


Meal Idea (this is what a day could look like)

Breakfast
Omelet made with 2 eggs and 1/4 cup each chopped mushrooms, bell peppers, and shredded mozzarella cheese
2 slices turkey bacon
1/2 whole wheat bagel with 1 teaspoon butter or skip that all together.

Snack
1/4 cup each raisins and almonds or one apple cut up with almond butter.


Lunch
1 cup black bean dip with 14 whole wheat chips
Salad 2 cups spinach, 1/3 cup sliced veggies, 1 sliced hard-cooked egg, 1 chicken breast grilled and cut. 2 tablespoons vinaigrette dressing
Snack
1 cup high-fiber cereal
3/4 cup Coconut milk, almond milk or nonfat milk


Dinner
4-ounce salmon fillet brushed with 1 teaspoon each honey and light soy sauce and grilled
1/2 cup cooked brown rice
1 cup mixed green salad with 1 tablespoon chopped walnuts and 1 tablespoon Italian dressing


Dessert
1 cup coconut yogurt or light yogurt with strawberries