Tuesday, November 15, 2011


This week I’d like to share some meal ideas with you. Remember, I’m not a nutritionist, just a fitness guy, but these are ideas I’ve seen work with other people. They’re also meals I ate on the way to losing 35 lbs over the last 6 months (I still eat them every day).

All are common foods you can get at your regular grocery. Adjust your total calories to your specific needs. Remember, women should never go below 1,200 calories/day and men should never go below 1,800. I’ve found, though, that people are happier when they come in around 1,500-1,650 calories/day (women) or 2,000-2,400 calories/day (men).

Feel free to substitute to take advantage of other wholesome foods in the same categories. Complex carbs found in healthy starches (ST) give you long-lasting energy. Protein builds muscle and bone. Fruits (F) give lots of quick energy while vegetables (V) have lots of fiber, and both have lots of vitamins & minerals! Add 2-3 healthy snacks between meals.

  • One serving of Honey Nut Cheerios (ST), ½ cup of 2% milk (P), ½ cup of frozen blueberries (F)
  • One whole grain waffle with a little butter and syrup (ST), one small low fat  yogurt (P), and ½ a banana (F)
  • One serving of oatmeal, ½ cup of 2% milk, ½ a banana.

  • ½ Pastrami & Cheese on rye (P, ST), or ½ Turkey & Cheese on whole grain (P, ST), or ½ Peanut Butter & Jelly sandwich on wheat bread (P, ST) and a Fruit Cup (F)

  • One serving of meatloaf (P), ½ baked sweet potato (ST), and fresh cut green beans (V)
  • One fried chicken leg or wing and a thigh or rib (P), a serving of mashed potatoes and gravy (ST), and cole slaw (V)
  • A 6” chicken sub (P) on whole grain bread (ST), loaded with veggies (V)

  • Low fat Yogurt or Cottage Cheese (P) with fresh fruit (F)
  • Fruit Cup (F) & Granola (ST)
  • Apple slices (F) with Peanut Butter (P)
  • Peanut Butter Crackers (P & ST)
  • Protein Shake (P & Carbs)
This week’s Biggest Loser was Vince Porter, who lost 1.6% of his body weight and 3.6 lbs. Vince has lost 24 lbs in the last 8 weeks! Nikki Johnson, Darcy Midgley and Shirley Fiscus all tied for second place, losing a little less than 1.0% of their body weight and 1.4 lbs, 1.4 lbs, and 1.2 lbs respectively. Feel free to contact me at Tom’s Fitness on Facebook!

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