meal plan

alright, so when i started my lifestyle change the first thing i did was get rid of all the frozen processed crap from my freezer and i quit eating out at fast food restaurants... after a few weeks of sticking to that i decided to up the challenge and i contacted my good friend Nikkie Lengling... she is a nutritionist and helped me set up a food plan that was right for what was my current weight and activity level... i am going to post it here for anyone who is interested... a few key points... 1) this was custom built for me @236lbs so be sure you make modifications where needed 2) there is a lot of this that i still follow and some that i have modified as my weight loss requires 3) the most important and hardest part for me was fasting from sugar and refined carbs... its a killer but once you detox from it and stay off it for a few months it is easier to control the cravings... on that note... here it is...

Breakast
3 egg omlet with veggies
1/2 cup old fashioned quick oats (cook with 1/2 cup water for 1:30)

 add cinnamon or stevia for flavor and tiny bit of fat free milk
8 oz water
1 fruit
477 Cal

Lunch
4 oz. Salmon or Boneless skinless Chicken breast 

(use only herbs and lemon or 1 teaspoon olive oil for flavor)
Green Veggies (steamer bags are quick and easy) Sea salt for flavor
1/2 cup brown rice
1 fruit (no bananas right now)
415 Cal

Dinner
3.5 ounce very lean beef
Green veggies
1/2 cup brown rice 
1 steamed or baked potato (I like to mash it with 1 teaspoon olive oil,

 garlic and sea salt and herbs)
495 Cal
(Alternate chicken or fish for the beef every other day)

Snack 1
1/4 cup almonds
1 protein shake made with 8 oz fat free milk
380 Cal

Snack 2
4 cups popped popcorn (with 1 tablespoon olive oil)
244 Cal

Snack 3
Protein shake (made the same as above)
1/4 cup almonds
380 Cal

i hope this helps, any questions let me know. another suggestion i have is to find 

a favorite cardio/strength work out 

that is 20min or more and dedicate yourself to doing it 3 days a week... i started

with jillian michaels 30 day shred, she is very IN YOUR FACE lol and motivating... 

she used to be a fat girl, which i found helpful... nothing worse than working out 

with some skinny female who has never had a problem with her weight... any ways,

keep in mind that it is progress not perfection... on thing at a time and as long 

as you are making more positive decisions for your health and weightloss it will 

over power the negative... Happy Eating! :-)