GM Diet Plan – A 7-Day Meal Plan For Quick Weight Loss

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Ketogenic Diet Meal Plan – 7-Day Menu
Brown rice is the best substitute for all the foods that include meat. Isabella Bazzara September 9, at 2: Fat, protein, and veggies will fill you up all day! Check YouTube for workouts, as well as Pinterest. After the seven days, you should be at least 5lbs lighter. Therefore, it is better to avoid intense workouts like boxing, running for a while.

Ketogenic Diet Rules

The 7-Day Ketogenic Diet Meal Plan ( + A Beginner’s Guide )

Protein is also the building block of hair follicles, and less of it means dull hair and skin. The GM diet is best regarded as a detox that helps get rid of toxins, but it is not sustainable in the long run.

Dieting is hard, strict dieting is even harder. Restricting carbs and eating a low amount of foods and calories is one of the hardest things that require strong discipline. You have to stick to a plan you usually do not like. That is why you need to be highly motivated and maintain strong willpower to follow strict rules.

There is little to no exercise allowed during this diet as you will feel fatigued and drained. Another downside of restriction based diets is the fact that you are missing some of the important nutrients your body needs to function properly. You will feel thirsty because your body should get into fat burning and detox phase. To flush out toxins stored in fat, your body will need to use more and more water.

As you can see, this is an easy way to get dehydrated. While, the majority of your results will be achieved through loss of water weight, thanks to the reduced caloric intake you will lose some of your body fat.

No, you should not use this diet as a continuous lifestyle. Once you finish your seven-day cycle, you need to have a week off period. Ideally, you should take at least a week or two off before you start again.

This way, you can easily replace all those necessary substances you will lose during GM diet. Luckily, there is no minimal or maximal limit on the number of cycles you can do. However, as I have written in the answer above, you should take at least a week or two off. If you have not exercised before, then start slowly.

Gradually increase the difficulty of your physical activities to not injure yourself in the process. I do not feel educated enough to answer this question. You should always consult dietary changes you want to take with your medical professional first.

From what I know, I can say that it is not suitable for diabetics, as well as pregnant and breastfeeding women. Sadly, you can not drink coffee while on this diet. In fact, you should not drink it even on your days off as it is not very healthy for your body makes your body much more acidic.

On the contrary, herbal as well as green teas are fine. If you need to use any sweetener for your hot beverages, then go for dried stevia leaves as they include zero calories. With regards to lemon, sure, you can add it to your water you drink daily. Just pay attention that lemon makes the environment of your stomach less acidic. Therefore, you should drink it on empty stomach and wait for at least thirty to forty minutes before you start eating. Otherwise, you could experience indigestion and other health-related issues.

With regards to honey, you should not sweeten your water. While it is one of the healthiest sweeteners in the world, it adds a lot of calories to your daily menu you will not need while following GM diet.

You are not allowed to drink any alcohol during GM diet. It is full of empty calories and can cause serious harm to your organism. This is the reason why you should not drink alcohol even after you are finished with this diet.

Sadly, you should not use any oil when cooking your meat or veggies if it is not explicitly stated. Because you will be drinking a lot of water, you will be losing a lot of minerals from your body. Therefore, you should add a dash of unprocessed salt such as its pink version from Himalaya mountains into your drink.

With regards to pepper, spices, and dried herbs, there are again no rules as long as you keep things normal. All dried nuts and fruits are not allowed because these foods provide you with highly concentrated nutrients and energy that you do not need. Sadly, you can not eat these because they include a substance called gluten. The GM diet, on the contrary, aims to be gluten-free. Remember that there are many claims that wheat full of gluten is bad for your body.

It can even cause weight gain with other health issues, and if your regular diet is based mainly on it, you will likely not be able to maintain your weight loss after this diet! This website uses cookies to give you the best experience.

Agree by clicking the 'Accept' button. Surprisingly, this program has quickly gained a global following. You are encouraged to eat watermelon or cantaloupe in plenty for its hydrating effect. Potatoes breakfast in the morning is the only allowed exception. Chicken breast Pork loin Fish My recommendation for breakfast is a meal that is rich in fiber preferably boiled legumes.

You can choose from the following: Chicken breast Pork loin Beef tenderloin Fish My recommendation for breakfast is a meal that is rich in fiber preferably boiled legumes. Remember to drink your recommended two liters of water and more for the day too. All you need to do is to follow these simple rules: GM Diet for Indians Vegetarian: Lose Kgs in a Week https: Cabbage Soup for Weight Loss https: Ingredients you will need: This recipe is simple. All you have to do is follow these few steps and you are finished: After careful and thorough research, let me give you the most appealing pros of this diet: To achieve better results, focus your attention on these tips: Drink lots of pure water.

Eat your food slowly and mindfully. Eat whole, unprocessed foods. Wait until you are really hungry before you reach for food. Use lemon, herbs or vinegar dressings for salad. Opt for low fat and skim milk instead of fatty milk. When you cook your food, opt for steaming or pressure cooking. Choose vegetables according to your taste and preference. Also, pay attention to these tips below as well: You may want to try something more akin to a Paleolithic diet.

It features a restriction on dairy, fatty means and vegetable oils. As long as you avoid the foods mentioned above, you should be fine. There are tons of resources online as well if you need additional guidance. A quick google search should turn up a ton of resources. I started Keto 2 days ago. I have figured my Keto Macros to cal — 86g fat — cho 20 g net. I ate a good bacon, 2egg to equal my Macro s? I ate a good 2 egg, 2 sl.

Maybe I should mention I am an active 84 yr. I am sure you will start seeing benefits. My dad started this diet and he is After about 2 weeks he is a different man — more energy, and better sleeps. I am allergic to all nut products, seafood, fish and shellfish…. Then just get your protein from adding more of the meats you can have, grass-fed beef, for example. Your body will, how shall I say this? Flush it out naturally.

However, you will get pretty incontinent this way, so balance with more fiber. I like chia seeds and flax meal mixed together with a little peanut butter for breakfast. What is the best way to keep up with your carbs fats and proteins also do I need a scale? Any help would be greatly appreciated. Therefore, you need to stop eating veggies with carbs I think you mean root crops and eat more healthy fats i.

Omega 3 fatty acids and load on protein. Then log everything you eat. You have to buy the premium version of my fitness pal to adjust macros. I went into the MyFitnessPal Home page then to the goal settings and set the macros according to a Keto diet percentages. I want to lose weight, not only to look and feel better but because I wannaale sure I can be there for my children as long as possible.

I also would like to know if snacking between meals is ok? Hi m 25year old,I have got polysistic ovaries n I have gained too much of weight i. I have PCOS as well. Research a PCOS-specific diet. It often overlaps with Keto or Paleo recipes. But you have to also avoid holstein cow produced dairy products, red meat, pork, soy products which are in almost every processed food in addition to carbs and sugar. I eat relatively healthy and fairly low carb I am already gluten free.

I eat 3 meals plus snacks snacks mostly of nuts with raisins that would have to go , greek yogurt would switch to plain , peanut butter, cheese and fruit would need to reduce qty. Would eating straight up butter be ok for additional calories also once I am in Ketosis? Please do not eat straight butter. That is not good for you or for your heart, regardless of what may or may not be allowed on the Keto diet. Eat spoonfulls of healthy oils like olive, peanut, or coconut. Add a bit of flavoring like lemon zest and blend it up, put it in ice cube trays silicone and freeze.

I guess I am just confused about measurements. How do I know how much meat I am allowed or vegetable etc etc. I would appreciate some answers. Is there any kind of a bread or wrap I could eat thank you, God bless. I got keto flu the first week I was even nauseous. I did the same thing then plateaued. The weight melts off slowly. Hi Kathy, good fats include things like red meat, butter, coconut oil, cream, eggs, olive oil….

I love this diet…only one that has ever worked for me. Reaction to eggs could be due to the following: Read Healthy Traditions website regarding chickens being fed soy — soy will be in the eggs. It is said all soy, even organic is contaminated GE, plus it is said by reliable sources that organic soy, if consumed, should only be fermented.

Non organic soy and corn are GE and heavily sprayed with diluted white phosphorus and flamydahyde sp? See cornucopia institute — even the best of eggs on their list the farmers feed their grass raised chickens with corn and soy feed. I have an allergy to latex which causes me to not be able to eat avacado, banana Or kiwi. Can he still benefit from this diet. His Doctor said he needs to get some of his weight off he is having a hard time breathing.

The Doctor said a low carb diet. But I, we would like to try the Keto diet. These recipes on here that were provided all have seem to have a lot of protein once added at the end of the day. When I figure mine I can eat 55g protein and me eating the omelette alone with half a chicken breast for lunch puts me over?

Someone help with this! Quick question…why not artificial sugars? Thanks for all the info.? When you get a cherry limeade from Sonic, the cherry flavoring still has sugar in it, also carbonation is bad for your body as well. Just curious for the choice of picture for the post, but the menu looks awesome! Is this menu plan a good way to get out of the stall? Or do you have any suggestions? I eat in an 8 hour window from noon to 8pm and then fast during 8pm to noon the following day.

It will work to take you out of a stall. I listen to Dr Eric Berg a lot. He is a supporter of doing the Keto plan along with intermittent fasting. Keto is high fat, medium protein, low carb. I think mayos are naturally sugar-free.

Mine is generic, Great Value, from Walmart. If you check labels, you will find sugar in most mayonnaise. Dukes Mayonnaise is sugar free and good but usually available only in the South.

Dukes Mayo is available on Amazon.. The only question I have is I cannot stand just drinking regular water can I use crystal lite in my water to give it flavor?

What is it sweetened with? Is it on the avoid list? You can add lemon or fresh berries for flavor. I have the same problem, but I have successfully replaced boring water with Perrier Lime sparkling mineral water. No sweetener and the sparkle and slight hint of lime make it non-boring for me. Sparkling water with your choice of lemon or lime is really nice too. In was thinking the same thing… Why suggest hummus when hummus is made from legumes which are high carb , not allowed on a keto or LCHF woe…?

Usually you should be closer to 20 grams. Going higher may knock you out of ketosis…but it really depends on the person. This is treatment for metabolic disorder which can help reverse liver and kidney damage caused by uncontrolled diabetes. The suggested intake at first is around To remain in ketosis you must not consume more than 50 but this varies for each person. All of my research says under 50, but it is variable, different for different people.

I have just started low carb and exercising 1 hour. I lost 6 pounds on the first week. I will not be able to maintain the exercise. There are MANY exercises you can do indoors.

I am a vegetarian. How can I do a ketogenic diet? I have been avoiding all carbohydrates for about 2 wks—no processed food, no bread, pasta, potatoes, rice, etc. I lost about 2 lbs almost immediately, then no more weight loss. I eat vegetables, fruit, cheese, half and half. Could I be eating too much fruit? This may help you: This may help you https: Thankyou very much for your response. I feel stuck and so confused. Here is a list of ketogenic diet foods: No beer, regardless of the carb count.

The ingredients will raise your BG blood glucose , which defeats the purpose. Also, I drink Vitamin Water. Can I continue to drink it, or do I switch to just regular water? Vitamin water is full of sugar. If not listed on the label, read the ingredients. If you have a pork allergy and cannot eat bacon, you can get turkey bacon and turkey sausage. Like a veggie omelette for meal 3 one day. And any other breakfast options please. Am starting this tomorrow.

I already train 6 days a week but need to sort my nutrition out. Hi Amanda, welcome to MFS! Hi Zoriana beautiful name btw.

Loosing 5 pounds in two weeks makes much more sense and is also healthier. Hello, I am interested in starting this meal plan tomorrow. If I feel hungry, which I probably will, can I add more veggies such as a bowl of broccoli or cabbage? As for the tuna you can go ahead with the 6 oz. I followed this plan for 7 days and lost about 6 lbs as well as 3 inches off my waist. Some of it was surely water weight, but I love the definition, flatter tummy, and the way my clothes are fitting.

Thanks for posting this! I had a higher carb day yesterday, and today I got right back on so that I can reach my goal of losing 16 lbs and getting back to my high school weight. This plan worked well! And, eaten as laid out, you can really cut calories without being ravenous all of the time! You must feel amazing. It was a good idea to have a higher carb day! Seeking a wee bit of clarification: Meal 3 — serving size for the tuna; a 3oz can or a 5oz can? As I like to remind people, this will also depend on your daily caloric needs for healthy weight loss, you can use the calorie calculator to get an estimate!

I also noticed that my urine has an odd odour. Are those symptoms normal, or should I be concerned?? Everybody is different and responds to food in a different manner. There are various causes that can be causing your symptoms, I would recommend focusing your diet around healthy non-processed foods have less protein of you feel like that is causing your symptoms. What should I replace it with? Thank you so much! Hi Mariana, You can switch up the order of the meals, so for example you can have apples or carrots with hummus or natural nut butter or a shake as you mentioned.

I was given this meal plan from my personal trainer. I go to the gym days a week and was looking for something extra to help lose weight. Will be starting it this weekend. Very excited for it! I am 45 and have been doing a bootcamp for 3 years and love it. I just cannot eat that much. I have tried and literally find myself throwing up cause it too much for me. I thought maybe cutting it down to 2 oz, just not sure if I will have the same results.

You can definitely reduce the portion sizes, we are all unique and have different needs, so please do make the necessary adjustments to suit your preferences. And also, make sure that you are eating sufficient protein daily for your body you can find protein calculators available online to get an estimate and work from there.

Hi, I take a protein shake Isopure after my workout everyday. Should I replace a meal with the shake or can I just add it to the meal plan? Im just looking for a start to shredding and getting body fat lower to expose more definition. This is a great site, for both woman and men, and I was just seeing weather this is worth going for.

Hi Isabella, thank you for your reply. I will use the calculator thank you. I just came across your site and it looks really great! I am novice to this whole new lifestyle change and clean eating.

I had some ques. How long does the meat last in tupperwares in the fridge? If I make like 5 chicken breasts to store in fridge and use as protein for meals do they only last 2 Days and go bad?? I have a sweet tooth and find I always sabotage my diet when it comes to my cravings. Any suggestions to curb that?

Is this shredding diet safe to do weekly or just for 1 week? Any info will be helpful. Welcome to MFS Farhana! And congrats on taking the step to a healthy lifestyle…. After my lunch is when it hits me and I like to have a square or two of dark organic chocolate with some black tea sweetened with stevia.

I was always told to weight products before thermal treatment. So those portions are really tiny. What you think about following plan for 1 month? May I ask for your macros? I personally follow P C T 40 for 60kg, cm. I am so happy I found this shred and your site. I did the 7 day shred a little while ago and had great results.

I lost about 4lbs and felt great. The first couple days were a struggle, but I had been eating such junk and overeating that I just had to get used to normal portion sizes. Would eating too much Greek yogurt make me fat? The thing with any and every packaged foods is that they will never be as good for your body as natural real food is.

In many cases, there are additional ingredients in Greek yogurt that make it so creamy — these ingredients are not all natural and all that good for you to begin with. I would use fruit and nuts for the extra sweetness and crunch. In my experience, the best way to lose fat and feel energized is to stick to REAL food and stay active and have fun along the way! I really hope this helps me lose pure fat and helps me with my cellulite.!!! Eating clean will definitely help you drop fat and loose cellulite!

This sounds like a sales pitch, haha! If so, what do you suggest? Thank you for all of your help. I will keep you posted on my results. I plan to do this for weeks. You can add the egg white right away or eat them on the side, whatever works best for you. About your daily required calories, check our the calculator in the post to get an idea of how much you need depending on you activity level.

Im just going to start this plan for a kick up the backside — I just wanted to comment that having been on my fitness journey for a couple of years now now ive read A LOT of stuff out there and met a LOAD of people in this industry BUT ive never seen a fitness professional so inspirational, involved and sensible as yourself.

And meal 3 is that options or more like examples?? Hi April, by less, do you mean you ate less frequently or even smaller meals than the ones listed? When you eat every hours, your metabolism cranks up and it is normal to feel hungry more frequently! I can loose weight quick but gain it back because I indulge myself in sweets. I hear you girl!

Make sure you use the calorie calculator to get a basic idea of how much you should be eating on a day-to-day basis. So this is Day 1 of this meal plan! I have lost a total of 90lbs and kept it off for 4 years but this past year I have gained 20lbs. I have continued to workout 5 days a week but my diet was not consistent.

When I came across this meal plan, I knew this is what I needed to jump start my weight loss again and take control of my portions. I would love to stick with this for a month and see my progress!

I tend to use food to comfort myself. That being said, I believe that everybody can reach their goals while keeping in mind that our mindset is key to any achievement really!

Hey Isabella, i am on day 7 of this diet. It truly does work. I was just wondering. Would you recommend to keep going? And actually enjoy eating this way as well. There is absolutely nothing wrong with eating healthy on a day-to-day basis surprise!

When eating clean becomes a habit, you actually crave less and less of the processed junk and you actually start getting excited about things like oatmeal, nuts, dark chocolate, kale: Just how much weight can you lose while on this plan? It all depends on your current eating habits and other factors … this meal plan is very practical when you are trying to build new healthy habits.

You can use the calorie counter found in the meal plan guidelines to get an estimate of your needs depending on your specific goal. Do you have an email address? I have quite a few questions about nutrition for you. You can contact me here Jenn: Any suggestions or different meal ideas? Just started doing this yesterday, and I am eating 1, — 1, calories per day did the calorie calculator. How long can I stay on this? So would it be okay to do this for awhile? Hi Isabelle, how much protein should I be eating?

You have listed in protein is chicken, turkey, extra lean beef etc. Hi Laurel, to have an exact measurement for your specific needs you can use the following protein intake calculator: I saw on the carton it compares to over 4 eggs. Its incredible how satisfying the menu and options are! I have a hard time wanting to eat all 5 meals…my cravings are at bay for the first time in a long time. Hi Gina, You can substitute with beans, tofu, sprouts….

I personally like to stick to foods that are closest to earth as possible less processed! Hi, I have a question regarding the 4 ounces of protein in meals 2, 3 and 5, is this the weight before or after cooking for example chicken loses water after being grilled. Thanks for the answer, the thing is I cooked around g of chicken for the week, and after cooking it weighed around g remained, this is around 20 ounces.

Shall I split it over 7 days or cook more. Should I eat the same amount of calories? You can use this calculator caloric needs while breastfeeding: I need a kick in the butt and hoping this will help along with my new exercise regime.

Do you suggest any good recipes for any of the meals? For the purpose of this 7-day meal plan we have cut on dairy a bit. I work the overnight shift and breakfast is usually the last meal of my day.

Will this affect the diet at all? Hi Autumn, welcome to MFS! I suggest you simply switch the order of the meals to fit your schedule.

So instead of having breakfast before sleep, you can have the last meal of the day as listed in the meal plan! I was just wondering if this plan would work for someone who cant exercise post surgery? You can use my friends Myriam blogging tools to calculate your macro needs here: Hi there, welcome to MFS! I would really suggest creating weekly goals and focusing on your health and fitness one day at the time, as well as keeping your long term goal in mind… I would also highly recommend the day Shredding Meal plan offered by my fellow blogger Bree.

Her program is the whole package, it includes shopping lists, meal-plans, recipes, a food prep guide and much more to help you drop those stubborn pounds while getting insanely healthy!

The 7-day shredding meal plan is in this very post see meal options and examples …. Hi My main question is, are the results from this meal plan based on combination of foods? Also, with the exception of the the last few days, I train very often.

I usually do heavy weight lifting anywhere from 4 to 6 times a week. My primary reason for wanting to follow this is to help improve my muscle tone. Is this plan appropriate for someone who trains as often as i do? Hi Angie, The 7-day shredding meal plan can serve you as a great guideline, however, I do recommend personalizing it depending on your own goals. For example, you can use an online calorie calculator and protein calculator to make sure that you are getting all the energy and nutrients that you need.

As you know, we all come in different shapes and sizes and our goals are not identical. Once you know what your body needs to perform optimally and to get the best results you can make the proper adjustments. For example, I myself need to eat approximately calories per day to support my daily activity and workouts and to build strong muscles… not that a random calculator will give you the straight answer but with trial and error you can find the perfect fit for yourself.

Hope this answers your question. I came across this meal plan through pintrest. I love the website and all the monthly workouts and challanges!! I have some catching up to do for the month of november!! My husband and I want to do the meal plan to get back on track after all the halloween candy Bit I was wondering if we both should follow the same portions as indicated?

Welcome to MFS Raiza! You will find a calorie calculator in the post, from there you can adjust your portion sizes and macro nutrients to fit your specific needs. Let me know if you have any additional questions! Hi, my husband and I really need a change in our diet and we both need to loose weight. We work full time jobs and I was wondering how to fit in all your meals when you only have 2 breaks a day..

You can have your first meal at home or on your way to work. The next 2 meals, you can have during your breaks and finally, your last 2 meals at home. Make it work for YOU! Hi, for food prepping can you cook broccoli etc then place it in the fridge for the next day and warm it up in the mirowave for example and then consume? Yes, you can definitely store your cooked veggies in the fridge and heat them up the next day! Hello I was wondering can you substitute turkey bacon for eggs some morning with the oatmeal or Ezekiel bread?

Go for it… ps. You can continue following this clean meal plan making sure that you are getting sufficient calories. First does it matter if you swap around meals like meal 4 with meal 2 as I am at uni so wold be easier to eat apples with peanut butter rather then a proper meal because of time constraints. Secondly if you have a protein shake everyday, does this mean you can reduce protein intake for each meal. Does this affect the hour window for eating.

You can definitely switch the order of your meals to suit your individual needs. If you have a protein shake daily, you can remove 1 meal from the plan and replace it with the protein shake. Might be a silly question but it says 1 cup of egg whites in meal 1 — does this mean 1 cup cooked or 1 cup liquid egg whites? What about the spinach in meal 1? Should it be one cup cooked or raw? Hi, I am an 19 year old male who has always struggled with weight. The ideal thing would be a similar body type to that of a physique competitor.

I am far from my goal but have seen some good results by following a diet similar to this for about 2 months now and went from lbs to now The difference was that I weighed everything out and had a cheat meal every week. My first question would be your thoughts on what I should do about my current diet. Next, weighing out my food especially veggies: So my question here would be if there is a way to measure the veggies and other food groups walnuts by weighing them out ounces instead of measuring it in cups?

And also, if this is a diet I should only follow for the 7 days or for a longer period of time I. Hi iam a mother to a 10 month old im 18 yrs old. And i really want to get my belly tucked in, i have a lonja lol how can i get started on these meals??? Make sure you are getting adequate calories. You can get a general idea of your caloric needs with this calculator: Example lunch, breakfast and dinner? Does it matter how you prepare the food? Like the oatmeal can you add anything to it, or the veggies can you season them, or the fish how should I prepare it?

The directions to prepare meat are listen in the tips at the bottom of the post. You can prepare everything the way you like besides deep frying and adding plenty of butter everywhere, lol.

I plan on starting this shred tomorrow. But the only thing is, besides burning calories from typical everyday tasks, I also go to the gym 4 to 5 days out of the week and burn calories there too… but I also burn an extra to calories because I breastfeed…. My supply will sometimes bike whenever I drink extra protein.

Hi Cerra, I am definitely not an expert when it comes to breastfeeding. You can have a look at this calculator to get an idea of how many calories you would need while breastfeeding: Make sure you are eating enough and adjust the meal plan according to your daily requirements. I just like the helpful information you provide to your articles. I am fairly certain I will learn many new stuff right here!

I have been on this meal plan for two weeks. I do take Sundays off though and eat what I like. I just wanted to let everyone know that besides the awesome results I have also noticed that my skin is glowing and people are commenting on it.

Do you perhaps know why? Is it the spinach or maybe a combination of eating all this veggies. Keep up the good work! Hi Jade, it seems like this would be a good alternative feel free to drink up the leftover milk ;.

As long as your meals are well balanced, you should be good to go, maybe add a piece of fruit to the mix. If you are used to eating only 1 larger meal per day, I suggest you start by splitting that meal in half and maybe adding snacks throughout the day.

Once you are comfortable with that, introduce another mini meal to your routine and so forth…. Hi Gail, I believe that you can find most of these ingredients at your local grocery store, if not, you can look for them in wholefood stores! However because I am cutting out alcohol I am drinking two glasses of Coke Zero with dinner. I believe it helps me not wanting that glass of wine with my dinner. Coke is definitely not something that I would recommend on this meal plan or any meal plan for that matter , however, I do believe that everybody needs to do their best and take health and fitness one step at the time.

It can be difficult to change all of our bad habits all at once, and it sounds like you are doing pretty well and getting some nice results already.

So keep doing your best while slowly creating new habits that you can actually stick to. Perhaps you can try drinking some mineral water with a splash of citrus with your meals instead, wine might actually be better for you than coca cola too! You can also use some extra seasoning to taste. I did post a vegetarian chili recipe with beans here: Hi Lockie, basically you can eat clean all the time but during your 7-day shred, you might be limiting your caloric intake.

So once you are done with the seven days, you can have a few days where you eat a little more calories before going back to the 7-day shred! Hi there I have an allergy towards eggs what could I replace the egg whites for meal one with? You can add a bit of nuts, flax seeds or maybe some natural protein powder hemp, vega protein, warrior protein. Personally, I prefer raw, vegan protein powder.

If its raw, can I make it only a quarter cup and add in a post-workout protein shake without having to skip one meal? Hi, so sorry if this has already been asked, but I was wondering how long these foods usually keep in the fridge? I see most people do it the Tupperware way, preparing for the week ahead so I was wondering if you cook up all the meats etc straight away and store them for the whole week or usually just a few days ahead to keep it fresh?

Got up late today and did meal one and then meal 3 because their wont be enough time in the day ihad a. Apple with almond butter then I will go to meal 4 for dinner is that okay trying to lose my last 10 pounds.

I am on day two dont have the same veggies as you listed so iif I use different veggies is it a cup steamed and only eat carbs where you list them in the meals and also canyou use salad as your veggie to and if you use nuts as a snack how much should you eat trying to lose the last ten pounds and do you recommend a fat burner thank you. I am very excited to do this shred.

I am just coming off vacation…lots of food and not as much exercise! Hi Christina, It sounds perfect, just make sure you are getting the right amount of calories for your specific needs.

You can use the online calorie calculator to get an estimate here: Real food tastes so good! Bit of a silly question! Thank you a lot. Or does it not matter? If you have absolutely no options but to skip a meal, make sure you do not binge during the next meal and than you are getting sufficient energy calories for optimal results no less than calories. In this case, grab a lite and healthy snack! Would you recommend an additional protein shake after for a total of 7 meals or is meal 5 ok for postworkout?

Hi Christina, You can definitely switch 1 meal for a protein shake if that is more convenient for you after your training session! Also, what exercise do you recommend to help speed up weight loss?? It depends on what food, for example a cup of dry oatmeal is about 90 grams. My Fit Station http: You surely can, make sure you are including a sufficient amount of calories into you daily meals.

I have a few questions about this plan…how come the only fruit is banana? Are other fruits like apples too high in natural sugar? Also, and this question is off topic, but should I count calories before or after working out?

You can have any fruit in the morning! This meal plan is awesome! I do it every time I need a push since the results are so very real and immediate. I plan on starting this up again but I recently developed an egg intolerance. Is there a substitute for the cup of egg whites every morning? You can skip the eggs all together or you can also go for natural nut butter or yogurt if you prefer…. This is a meal plan that you can follow for 7 days or more with 6 daily meal options that you can play with and customize to your own needs and preferences.

For example, for meal 1, you can have oatmeal or eggs, meal 2 can be your choice of protein and veggies, etc. Hope this clears it up…. About depending on how you prepare your lean protein oil and the choice of your veggies ex. Enjoying the 7-day shred! Can you eat cheese on this diet? Also, would you recommend low-fat Greek yogurt instead of nonfat?

You can include some cheese and yogurt but I would strongly recommend to limit your dairy intake during the 7-day shredding plan 1 small portion is enough. If I want to keep it up after 7days, what do you suggest I add or do differently? Hi Chris, you can find an online caloric calculator to determine how much you should be eating in order to reach your goal: Yes, it is protein powder, you can check out this online shop: Hi, I am very active.

I know my diet requires me to eat my lean body mass weight in grams of protein. Would a diet like this provide me with enough protein for that? Hi Andrea, although protein is an important factor in your diet, if you are looking to lose body fat, I highly recommend focusing on eating whole foods real food.

You want to avoid processed foods and hidden sugars as well. You might also want to try intermittent fasting to boost your fat loss and hold on to those hard earned muscles, you can watch this video for more info: I do eat very healthily one cheat meal per week , and drink at least a gallon of water per day.

I will look into the video and also look up intermittent fasting. I calculated my macronutrients and protein intake on this plan and tweaked it a little to better fit me. Will keep you updated! Regular oatmeal has a low glycemic index of 55! We are using oat bran and wheat bran instead of oatmeal — just pour hot water over and it is ready and yummy too. I eat oatmeal everyday.

I use whole oats, 1 tsp of brown sugar and a piece of fruit, I have tried banana, peach and strawberries. Can you prepare all these meals a week in advance, and keep them refrigerated for 7 days?

For example, will the cooked egg whites still be good after 7 days? I hate to ask this, but I am new to eating clean. Is the oatmeal and quinoa measured before or after cooking?

Once again, you want to calculate your daily caloric needs to have a better idea of how much calories you need daily, we are all different and have unique goals! Hello, have recently purchased the product. I have not started yet, still completing the 7 day. I have measured my body weight with the formula you have provided but it works out at approximate Please provide me with an address which I can contact to ascertain details if required.

All of the portion sizes are listed below the images… you can contact me by email at: You can use calorie count: Hope this clears things up! Yes you can use the same measurements, once again you want to take your caloric intake into consideration. It might not be that same for someone looking to lose weight and needing calories vs. On meal 4 and meal 6, it isnt listed what you should have only the options. I understand, the reason why for some meals I provide examples is for you to be able to make your own modifications depending on your preferences, it gives you some guidelines and more options.

Looking forward to seeing the results. I like that this reminds me to eat. Good job, make sure that your portions are not too big and that you are getting your daily caloric needs met!

Yes but these are not large meals. For example, if you eat calories a day, you will prepare each meal accordingly! You can find a link in the post to calculate your approximate daily caloric needs depending on your specific goal.

Just completed the seven days and it went really well! Is it okay to continue on with this? You can definitely keep it up, just make sure you are getting all of your nutrients and caloric needs met. I have exactly 1 hr before I workout, what do I eat? I usually just do a shake. I have posted a wonderful infographic on this subject! Check it out here: Do you have to follow the options listed or can I substitute different proteins, veggies etc?

Also, when you say 1 healthy carb, do you mean 1 cup or 1 serving size? Can I add in healthy fats? Yes Victoria, you can substitute for the protein of your choice, see the tips section at the bottom of the post for some ideas, there are also some healthy fat options listed you can use olive oil and avocadoes in your salad for example. Have a great 7-day shredding week! Do you find the prepared meals for the week stay fresh in the fridge.

Honestly I prefer preparing my meals for only 3 days in advance, not more… But then you can prepare the stuff for the rest of the week, like marinate your chicken, cut up your veggies, etc. Hi Angela, It all depends on your specific goals and caloric needs. You can adjust the portions depending on these factors. If you want to have an idea of how many calories you need for weight loss, you can find out here: So, depending on you calorie needs, the portions may vary a little?

For instance, meal 2 might be 3 oz protein and. I would also like to know how important the order in which we eat these meals is. You can follow the meal order above, once again, you might want to slightly adjust it depending on when you are working out. Follow the guidelines in the article and you should see results quickly! I train in the mornings and always hae a postworkout whey shake with water and a carb.

Should this be eliminated on this plan? Hey JG, you can keep your shake in the meal plan, simply replace a meal 4 or 6 for example with your post-workout shake! You must be logged in to post a comment.

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(*) Benefits of the Mediterranean Diet