Hasfit.com's Meal Plan Directions!

There are six meals outlined per day. You are required to eat all 3 main meals (breakfast, lunch, and dinner) and any 2 of the 3 snacks. Each meal outlines your best food choices, but you can eat outside of the choices as long as you eat the correct amount of protein and carbohydrate. It does not require calorie or fat counting, but does require you monitor your protein and carbs. Total grams of protein and carbs are counted for each meal. Choose as many food options as necessary to equal the allotted grams. Green vegetables count as 0 carbs. Your proteins and carbs choices all count towards the total number.

Meal Example: 6 oz turkey (30g protein / 0 carbs) +1 slice wheat bread (5g protein / 20g carbs) + 1 apple (0g protein / 17g carbs) = 37g carbs / 35g protein

Meal 1: Breakfast

Meal 2: Snack

Meal 3: Lunch

Meal 4: Snack

Meal 5: Dinner

Meal 6: Snack

Protein 10-15 grams: Best Choices: Eggs, meat, protein powder or bar, bacon, sausage, milk, cheese, or soy

Carbohydrates 30-40 grams:

Best Choices: Oats, wheat bread, or fruit

Protein 10-20 grams: Best Choices: Protein powder or bar, tuna, chicken, yogurt, nuts, cheese, cottage cheese, pork, turkey, deli meats, beans, or legumes.

Carbohydrates < 10 grams: Only the carbs that come with your protein choice, no additional carb choice. Try to keep them under 10 g.

Protein 20-30 grams: Best Choices: Tuna, chicken, cottage cheese, pork, turkey, fish, deli meats, lean red meats, beans, legumes, or cheese

Carbohydrates 20-30 grams: Best Choices: Fibrous and green vegetables, wheat bread, brown rice, mixed vegetables

Protein 10-20 grams: Best Choices: Protein powder or bar, tuna, chicken, yogurt, nuts, cheese, cottage cheese, pork, turkey, deli meats, beans, or

legumes

Carbohydrates < 10 grams: Only the carbs that come with your protein choice, no additional carb choice. Try to keep them under 10 g.

Protein 20-40 grams: Best Choices: Tuna, chicken, cottage cheese, pork, turkey, deli meats, fish, lean red meats, soy, veggie burgers, beans, legumes, or

cheese

Carbohydrates: Best Choices: Fibrous and green vegetables, yams, squash, mixed vegetables 15 grams on non workout days 25-35 grams on workout days

Protein 10-20 grams: Best Choices: Protein powder or bar, tuna, chicken, yogurt, nuts, cheese, cottage cheese, pork, turkey, beans, or legumes

Carbohydrates < 10 grams: Only the carbs that come with your protein choice, no additional carb choice. Try to keep them under 10 g.1. Print the Meal Plan page and put it on your refrigerator. 2. Read the entire plan and refer back to it often! 3. Stay away from all things white; white bread, white rice, pasta, potatoes, beer, and sugar. 4. Plan your meals ahead of time.

If you are on-the-go, then make your meals ahead of time and bring them with you. Buy easy snacks like nuts and protein bars that you can take with you wherever you go. Not having time cannot be an excuse if you are to be successful. How dedicated are you?

5. Protein at every meal!

Information taken directly from hasfit.com's "Guide To Losing Weight For Women"