This is the menu that goes with the PNP 12 -week Workshop. You can feel free to ask questions on this page at anytime.
If you need/want to count calories, the rule of thumb for fatloss (and not muscle loss) is 10-12 times your CURRENT body weight if you weigh under 150 lbs. 8-10 times your CURRENT body weight if you weigh more than 150 lbs. Example: you weigh 190lbs. 190x10 = 1900 calories a day. 190x8 = 1520.
You will eat 8 times your bodyweight on days you do not workout or do a light workout. The harder you work the more higher you eat. If you bust it with strength and cardio for an hour then you better eat the 1900 calories or you risk losing muscle and not fat.
Some of you may be fainting right now…right? Don’t. This assumes you are going to exercise 5 times a week hard for 30-60 minutes each session. If you aren’t doing that then you have to eat less. BUT, you will lose fat and look better the more you eat and the more you exercise with it. Also, the heavier you are the more calories you burn so don’t fall into the trap of less is more. Less is just less in this case.
H = Homemade
C = Convenient
OTG = On the Go
You must eat Breakfast, Lunch, Dinner, and either the morning and/or afternoon snack. Some people do better eating four times a day and others six. Mix the menu to suit your needs to stay on plan.
Breakfast
H = ½ cup of Old Fashioned Oats, fruit of choice, 2 hard boiled eggs, 1 tsp of brown sugar for the oats
C = 2 Lowfat Waffles, 2 tbsp of peanut butter, 1 tbsp of sugar free or low sugar jelly, 8 oz of skim milk
OTG = Slim Fast Shake or Protein Shake (180-200 calories), fruit of choice, 10 almonds
Lunch
H = Power Chicken, green salad with 1 tbsp of lowfat dressing of choice
C = 4 oz of turkey breast sandwich on Ezekial bread for whole grain bread, veggies all you want on it, mustard, celery sticks with 1 laughing cow cheese wedge, and 1 cup of pepper strips dipped in 1 tbsp of lowfat dressing if needed
OTG = Subway 6in on wheat, turkey or chicken, mustard, all veggies you want, yogurt.
Dinner
H = 3 oz of protein of choice (chicken, fish, turkey), Beans and Tomatoes, green salad with 1 tbsp of lowfat dressing
C = Weight Watcher Pizza with a green salad and 1 tbsp of lowfat dressing
OTG = Wendy’s large chili with a side salad or small chili with a baked potato and use chili to top the potato
Snack Mid-Morning (optional)
Piece of fruit
Snack Mid-Afternoon (optional)
Peanut Butter Tote
Piece of fruit
Green Salad with 1 tbsp of Feta or other cheese and 1 tbsp of lowfat dressing
1 serving of beef jerky with baby carrots
1 small sweet potato with spray butter and 5 almonds
Snack PM (optional)
Sugarfree pudding
Sugarfree jello
Piece of fruit
Skinny Cow
Please remember, you are not limited to these dishes. Many of the meals can be substituted quite easily. This menu, though, mixes up healthy carbs, some treats, some easy things, and stuff that will help you feel satisfied.
You’ll notice there is almost always a green salad with each meal. That helps boost your vegetables EASILY. Make a big one each week and just go to town on them. If you don’t like salads you can also sub in a low sodium veggie soup like the famous Weight Watcher zero point soup.
