FITTERFIRMER - Wellness InstituteOne pound weight loss / week with food change active Active Two...

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FIRMERFITTER

Meal Plans

wellnessinstitute.ca

Age Sedentary

One pound weight loss / week with food change

Low Active

One pound weight loss / week with food change active

Active


Active

Two pound weight loss per week. With food choices.

17 - 18 1500 2400 2800 2300

19 - 30 2000 2200 2500 2000

31 - 50 1800 2100 2400 1900

51 - 70 1700 1900 2100 1600

70+ 1500 1700 2000 1500

Male Energy Requirements: Canada’s Food Guide

Never choose a calorie level that goes below your basal metabolic rate (BMR).

Sedentary: Typical daily living activities (ex. Household tasks, walking to the bus)

Low Active: Typical daily living activities PLUS 30-60 minutes of daily moderate activity (ex. Walking at 5-7 km/h.)

Active: Typical daily living activities PLUS at least 60 minutes of daily moderate activity.

Age Sedentary

One pound weight loss / week with food change

Low Active


Active


Active

Two pound weight loss per week. With food choices.

17 - 18 1300 1600 1900 1400

19 - 30 1400 1600 1900 1400

31 - 50 1300 1500 1800 1300

51 - 70 1200 1400 1600 1100

70+ 1100 1300 1500 1100

Female Energy Requirements: Canada’s Food Guide

1100 Calorie Meal Plan

Example 1 Example 2

BreakfastProtein Foods none none none

Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast

Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt

Fruit 1 1 peach 1/2 c. applesauce

Vegetables none none none

Fats and Oils 1 6 almonds 1 tsp.margarine

SnackFruit 1 1 apple 1 pear

LunchProtein Foods 2 2oz (60g) chicken 3/4 cup canned tuna

Starchy Foods 2 1 cup rice,cooked 2 slices ww bread

Milk and Alt. none none none

Fruit none none none

Vegetables 1 1/2 cup peas 1 c. lettuce, celery

Fats and Oils 0 ( 1 Tbsp Fat free Dressing)

SnackMilk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt

Vegetables 1 celery(1 med. stalk) 1/2 c. cherry tomatoes

Fats and Oils 1 1 T. Ranch dressing 10 peanuts

SupperProtein Foods 2 2 oz.(60 g.) sl. beef 2 oz.(60g) chicken

Starchy Foods 1 1/2 cup ww.spaghetti 1 ww tortilla small



Vegetables 2 1/2 cup carrots 1/2 green pepper

1/2 cup mushrooms 10 cucumber slices

Fats and Oils 1 1 tsp. olive oil (for pasta) 1 tsp. mayonnaise

Total Daily ServingsProtein Foods 5 servings

Starchy Foods 4 servings

Milk and Alt. 2 servings

Fruit 2 servings

Vegetables 4 servings

Fats and Oils 3 servings


Example 1 Example 2













Fats and Oils 0 ( 1 Tbsp Fat free Dressing)


Vegetables 1 celery (1 med. stalk) 1/2 c. cherry tomatoes



Starchy Foods 1 1/2 cup ww.spaghetti 1 ww tortilla small





Fats and Oils 1 1 tsp. olive oil (for pasta) 1 tsp. mayonnaise



Milk and Alt. 2servings

Fruit 2 servings




Example 1 Example 2













Fats and Oils 1 6 almonds ( 1 Tbsp Sundried Tomato Dressing)





Starchy Foods 2 1 cup ww.spaghetti 1 ww tortilla large





Fats and Oils 1 1 tsp. olive oil ( for pasta) 1 tsp. mayonnaise




Fruit 2 servings



49


Example 1 Example 2








LunchProtein Foods 3 3 oz (90 g) chicken 3/4 cup canned tuna




Vegetables 1 1/2 cup peas 1 c. lettuce,celery, onion mix

Fats and Oils 1 1 tsp.margarine 1 T. Sun Dried Tomato Dressing













Milk and Alt. 2servings

Fruit 2 servings




Example 1 Example 2








LunchProtein Foods 3 3 oz (90 g) chicken 3/4 cup canned tuna




Vegetables 1 1/2 cup peas 1 c. lettuce,celery, onion mix

Fats and Oils 1 1 tsp.margarine 1 T. Sun Dried Tomato Dressing







Fruit 1 2 plums 1/2 c. grapes







Fruit 3 servings




Example 1 Example 2


Starchy Foods 2 3/4 cup oatmeal 1/2 c Kashi Go Lean

1 sl. ww toast 1 sl ww toast

Milk and Alt. 1 1 c. skim, 1% 1 c. skim, 1%

Fruit 1 1 peach 1 apple


Fats and Oils 1 1 tsp. margarine 1 tsp.margarine

SnackMilk and Alt. 1 3/4 cup yogurt 3/4 cup yogurt

Fruit 1 1 apple 1 pear

LunchProtein Foods 3 3 oz. (90g) chicken 3/4 c. canned tuna

Starchy Foods 2 1 cup rice, cooked 2 slices ww. bread

Milk and Alt. 1 1 c. skim,1% 1 c. skim, 1%


Vegetables 1 1/2 cup peas 1 c lettuce,celery, onion mix

Fats and Oils 0 none 1 T. Fat free tomato Dressing

SnackFruit 1 2 plums 1/2 c. grapes

Vegetables 1 celery (1 med.stalk) 1/2 c. cherry tomatoes

Fats and Oils 1 1 T. Ranch Dressing 10 peanuts

SupperProtein Foods 3 3 oz(90g) sl. beef 3 oz.(90g) sl. chicken

Starchy Foods 2 1 c. ww spaghetti 1 ww tortilla large





Fats and Oils 1 1 tsp olive oil (for pasta) 1 tsp. mayonnaise




Fruit 3 servings




Example 1 Example 2






Vegetables none none noneFats and Oils 1 1 tsp. margarine 1 tsp.margarine








Fats and Oils 1 1 tsp.margarine 1 T. Sun Dried tomato Dressing


Vegetables 1 celery( 1 med.stalk) 1/2 c. cherry tomatoes


SupperProtein Foods 4 4 oz(120g) sl. beef 4 oz(120g) sl. chicken










Fruit 3 servings




Example 1 Example 2







Fats and Oils 1 1 tsp. margarine 1 tsp.margarine








Fats and Oils 0 none 1 T. Fat free tomato Dressing


Vegetables 1 celery (1 med.stalk) 1/2 c. cherry tomatoes


SupperProtein Foods 4 4 oz(120g) sl. beef 4 oz(120g) sl. chicken



Fruit 1 banana 1 small pear







Fruit 4 servings




Example 1 Example 2






Vegetables none none noneFats and Oils 1 1 tsp. margarine 1 tsp.margarine









SnackMilk and Alt. 1 3/4 c yogurt 3/4 c yogurt

Fruit 1 2 plums 1/2 c grapes

Vegetables 1 celery(1 med.stalk) 1/2 c. cherry tomatoes

SupperProtein Foods 4 4 oz(150 g) sl.beef 4 oz(150 g) sl. chicken

Starchy Foods 3 1 1/2 c spaghetti 1 1/2 tortilla large

Milk and Alt. none none for one tortilla


Vegetables 2 1/2 c.carrots 1/2 gr pepper

1/2 c mushrooms 10 cucumber slices


1 T. Ranch Dressing




Fruit 3 servings




Example 1 Example 2


Starchy Foods 2 3/4 cup oatmeal 1/2 c. Kashi Go Lean

1 sl ww toast 1 sl ww toast

Milk and Alt. 1 1 cup skim, 1% 1 c skim, 1%

Fruit 1 1 peach 1/2 cup applesauce


Fats and Oils 1 1 tsp margarine 1 tsp margarine


Vegetables 1 10 edible pea pods 1/2 cup cauliflower

LunchProtein Foods 4 4 oz (120g.) chicken 1 cup canned tuna


Milk and Alt. 1 1 cup skim,1% 1 cup skim,1%


Vegetables 2 1/2 cup peas 1/2 c broccoli

1/2 cup broccoli 1 cup lettuce, celery, onion

Fats and Oils 2 1 tsp.margarine 1 T. Fat free tomato Dressing




SupperProtein Foods 5 5 oz(150 g) sl. beef 5 oz sl. chicken

Starchy Foods 3 1 1/2 c spaghetti 1 1/2 tortilla largeMilk and Alt. none none for one tortilla




Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise1 T. Ranch Dressing




Fruit 3 servings




Example 1 Example 2






Vegetables none none noneFats and Oils 1 1 tsp. margarine 1 tsp margarine



LunchProtein Foods 4 4 oz(120g.) chicken 1 cup canned tuna



Fruit 1 2 plums 1 banbna

Vegetables 2 1/2 cup peas 1/2 c broccoli1/2 cup broccoli 1 cup lettuce, celery, onion





SupperProtein Foods 5 5 oz(150 g) sl. beef 5 oz (150 g) sl. chicken


Milk and Alt. none none for one tortilla




Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise

1 T. Ranch Dressing




Fruit 4 servings




Example 1 Example 2







Fats and Oils 2 2 tsp. margarine 2 tsp margarine






Fruit 1 2 plums 1 banana


1/2 cup broccoli 1 cup lettuce, celery,onion

Fats and Oils 2 1 tsp.margarine 1 T. Fat free tomato Dressing




SupperProtein Foods 5 5 oz(150 g) sl. beef 5 oz (150 g) sl. chicken

Starchy Foods 3 1 1/2 c spaghetti 1 1/2 tortilla largeMilk and Alt. none none for one tortilla




Fats and Oils 2 1 tsp olive oil 2 tsp. mayonnaise1 T. Ranch Dressing




Fruit 4 servings




Example 1 Example 2






Vegetables none none noneFats and Oils 2 2 tsp. margarine 2 tsp margarine






Fruit 1 2 plums 1 banbna

Vegetables 2 1/2 cup peas 1/2 c broccoli1/2 cup broccoli 1 cup lettuce, celery,onion





SupperProtein Foods 5 5 oz(150 g) sl. beef 5 oz(150 g) sl. chicken


Milk and Alt. 1 3/4 cup yogurt 1 cup milk





1 T. Ranch Dressing




Fruit 4 servings




Example 1 Example 2

BreakfastProtein Foods 1 30 g cheese 2 T. Peanut Butter









Starchy Foods 1 5 Triscuits 2 Ry VitaFat 1 1 T. Ranch Dressing 2 T. Light Cr. cheese







Fats and Oils 1 5 almonds 1 T Dressing




SupperProtein Foods 4 4oz(120 g) sl. beef 4 oz (120 g) sl. chicken

Starchy Foods 2 1 c spaghetti 1 large tortilla Milk and Alt. 0

Fruit 1 1 pear 1 banana




1 T. Ranch Dressing

SnackStarchy Foods 1 5 triscuits 3 stoned wheat thins




Fruit 4 servings




Example 1 Example 2





















SupperProtein Foods 4 4oz(120 g) sl. beef 4 oz (120 g) sl. chicken

Starchy Foods 2 1 c spaghetti 1 large tortilla Milk and Alt. 0





1 T. Ranch Dressing





Fruit 4 servings




Example 1 Example 2





















SupperProtein Foods 5 5 oz (150 g) sl. beef 5 oz (150 g) sl. chicken

Starchy Foods 3 1 1/2 c spaghetti 1 1/2 10" tortillaMilk and Alt. 1 1 c./250mls milk 1. c/250 mls milk





1 T. Ranch Dressing





Fruit 4 servings




Example 1 Example 2





















SupperProtein Foods 5 5 oz (150 g) sl.beef 5 oz (150 g) sl. chicken






1 T. Ranch Dressing





Fruit 4 servings




Example 1 Example 2














Fruit 1 1/2 c. pineapple 2 kiwis







SupperProtein Foods 5 5 oz (150 g) sl. beef 5 oz (150 g) sl. chicken






1 T. Ranch Dressing





Fruit 5 servings



Fitter Firmer Faster

MealsDay 1

SatDay 2 Sun

Day 3 Mon

Day 4 Tue

Day 5 Wed

Day 6 Thur

Day 7 Fri

Breakfast Low Fat Cheese

Oatmeal

Whole Wheat Toast

Grapes

Milk/Yogurt

Poached Egg

Shredded Wheat

Whole Wheat Toast

Grapefruit

Milk/Yogurt

Red River Cereal

Whole Wheat Toast

Peaches

Milk/Yogurt

Kashi Go Lean

Whole Wheat Toast

Applesauce

Milk/Yogurt

Bra Flakes

Toast

Plums

Milk/Yogurt

Kashi Go Lean

Bran Flakes

Milk/Yogurt

Toast

Grapefruit

Milk/Yogurt

Part of breakfast can be saved for a mid-morning snack

Mid-day Lentil Soup

Rye Vita Crackers

Fruit Cocktail

Milk/Yogurt

Roast Beef Sandwich On Whole Wheat Toast

Tossed Salad

Peaches

Yogurt

Chicken Rice (From Last Night)

Peas

Celery Stalks

Pears

Milk/Yogurt

Tuna Sandwich With Celery, Onion & Lettuce On Whole Grain Bread

Apple

Milk/Yogurt

Salmon Salad With Lettuce & Tomato On Whole Wheat Hamburger Bun (60%+)

Green Beans

Mandarin Orange

Milk/Yogurt

Roast Beef

Wholegrain Bagel

Carrots

Broccoli

Strawberries

Milk/Yogurt

Hummus

Wrap: You Pick The Colour

Pepper Slices

Mandarin Orange

Milk/Yogurt

Part of your mid-day meal can be saved for an afternoon snack

Evening Roast Beef

Potatoes

Tossed Salad

Raspberries

Milk/Yogurt

Chicken Pieces

Rice

Cabbage Salad

Green Beans

Grapes

Milk/Yogurt

Beef Stir Fry (Roast From Prior Meal)

Whole Wheat Spaghetti

Mushrooms

Carrots

Plums

Milk/Yogurt

Chicken Salad On Whole Wheat Tortilla

Green Peppers

Tossed Salad

Grapes

Milk/Yogurt

Baked Cod

Rice

Broccoli

Turnips

Fruit Cocktail

Milk/Yogurt

Omelette With Mushrooms & Onions

Whole Wheat Toast

Milk/Yogurt

Meatballs

Potatoes

Cauliflower

Asparagus

Pears

Milk/Yogurt

Snack Low Fat, Low Sugar Yogurt

Stoned Wheat Thins

1 Small Piece Of Fruit

1/2 Cup Fat Free, Sugar Free Pudding

Rye Vita Crackers

Low Fat Cheese

Popcorn Whole Grain Toast

Sample Menu Plan - Week 1


MealsDay 8

SatDay 9 Sun

Day 10 Mon

Day 11 Tue

Day 12 Wed

Day 13 Thur

Day 14 Fri

Breakfast Oatmeal

Mini Bagel

Plums

Milk/Yogurt

Red River Cereal

Rye Toast

Grapefruit

Milk/Yogurt

Shredded Wheat

Rye Toast

Peaches

Milk/Yogurt

Bran Flakes

Mini Bagel

Fruit Cocktail

Milk/Yogurt

Shredded Wheat

Rye Toast

Mandarin Orange

Milk/Yogurt

Bagel

Grapes

Milk/Yogurt

Kashi Go Lean

Toast

Plums

Milk/Yogurt

Part of breakfast can be saved for a mid-morning snack

Midday Minestrone Soup

Strawberries

Milk/Yogurt

Chicken Sandwich

Pepper Slices

Peaches

Milk/Yogurt

Omelette Using Eggbeaters

Rye Toast

Tossed Salad

Grapes

Milk/Yogurt

Pork Stir Fry

Carrots

Onion

Celery

Watermelon

Milk/Yogurt

Lentil Soup

Whole Wheat Roll

Orange

Milk/Yogurt

Shrimp Wrap

Lettuce

Tomato

Celery

Grapefruit

Milk/Yogurt

Minestrone Soup

Raspberries

Milk/Yogurt

Part of your mid-day meal can be saved for an afternoon snack

Evening Roast Chicken

Potatoes

Wax Beans

Mixed Veggies

Mandarin Orange

Milk/Yogurt

Baked Sole

Italian Bread

Carrots

Tossed Salad

Strawberries

Milk/Yogurt

Pork Tenderloin

Rice

Peas

Cabbage

Pears

Milk/Yogurt

Beef Steak

Potatoes

Peppers

Mushrooms

Pears

Milk/Yogurt

Tuna Burger

Whole Wheat Bun

Cabbage Salad

Carrots

Watermelon

Milk/Yogurt

Chicken Burger

Hamburger Bun

Asparagus

Lettuce

Tomato

Milk/Yogurt

Salmon

Rice

Green Beans

Cabbage Salad

Mandarin Orange

Milk/Yogurt

Snack Triscuits Mini Whole Grain Bagel

Cherry Tomatoes

Yogurt Triscuits

Low Fat Cheese

Shredded Wheat

Skim Milk

Rye Toast 1 Piece of Fruit

Sample Menu Plan - Week 2


Changing your Meal Plan

How is your meal plan similar to what you are doing now?

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How will your meal plan be different to what you are eating now?

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What are some strategies that you can use for following your new meal plan?

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Daily Food Journal Day _________________

Meal/Snack Food Choice Amount # of Servings

Breakfast

Time: ______________

Snack

Time: ______________

Lunch

Time: ______________

Snack

Time: ______________

Supper

Time: ______________


Training Log

Date Activity Distance Duration Comments


Action Plan Form

In writing your action plan you should include:

1 What you are going to do.

2 How much of it you are going to do.

3 When you are going to do it.

4 How many days of the week you are going to do it.

Date: ___________________________ This week I will...

(What ) ______________________________________________________________________________________

(How Much) __________________________________________________________________________________

(When) ______________________________________________________________________________________

(How Many) __________________________________________________________________________________

How confident are you? (0 = not at all, 10 = totally confident) ____________________________________________________

What did I learn this week? ____________________________________________________________________

Day Check Comments % Complete

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

FITTERFIRMER - Wellness InstituteOne pound weight loss / week with food change active Active Two...

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