Easy weight loss diet (with meal plan)

Ever get confused by all of the weight loss diets out there?

Yeh me too…

Low carb, low fat, high protein, high fiber, Chinese tea secrets, 2 day fasts, detox diets…. It’s all WAY too confusing for new dieters.  Dieting should be simple to follow.  If it’s simple, all you need is the will to stick to your diet and you’ll see REAL RESULTS (quickly I might add).

Get 50 More Recipes To Help You Burn Fat, Get Lean, and Enjoy Your Time In The Kitchen, HERE.

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We’ve broken this weight loss diet down so that it’s as simple as possible for you to follow.  This diet is intended for people who want to…

How to lose weight

Weight loss, in the most basic sense, comes down to simple arithmetic.  You must eat less calories than you burn.  Period.  And the best way to go about creating this caloric deficit is a combination of diet and exercise.  But you already knew that.  Let’s get to the meal plan. . .

I can sum the meal plan up in six simple words: Eat small well balanced frequent meals.  But you want more specifics than that right?  Ok, here we go.

Eat 3 meals and 2 snacks each day.  And if you must, you can add a third snack.  Space each meal or snack about 3 hours from the previous meal or snack.

Weight loss meal plan

Eat and drink the following with reckless abandon:

  • Spinach
  • Broccoli
  • Green, Red, or Yellow Pepper
  • Cucumber
  • Apples
  • Asparagus
  • Cauliflower
  • Green Beans
  • Kale
  • Celery
  • Pretty much any green leafy vegetable with the exception of iceberg lettuce
  • Water

Eat 2 – 4 servings of the following throughout the day:

  • Carrots
  • Bananas
  • Berries
  • Peaches
  • Plums
  • Oranges
  • Pretty much any fresh fruit you like

Eat one 4 – 6 ounce lean serving of the following with each meal.  Preparation should be grilled, steamed, baked, or stir fried – no breaded and fried foods!:

  • Turkey breast
  • Chicken breast
  • Steak
  • Pork
  • Fish
  • Also consider eggs (2 or 3)

Eat one serving of the following with each snack.  Truth be told, I recommend you avoid dairy during your weight loss quest, but if you feel you need it, eat it with you snacks:

  • Almonds
  • Walnuts
  • Cashews
  • Natural peanut butter (no sugar, no salt added)
  • Yogurt
  • Low-fat cottage cheese
  • Low-fat milk

Eat these only with your meal that follows your fitness training and only in limited portion:

  • Oatmeal
  • Brown rice
  • Legumes
  • Potatoes
  • Whole wheat bread
  • Whole wheat pasta
  • Other whole grain food items

Use the following in extremely limited portions or not at all:

  • Salad dressing
  • Butter
  • Cheese
  • Other condiments

Get 50 More Recipes To Help You Burn Fat, Get Lean, and Enjoy Your Time In The Kitchen, HERE.

Foods and Drinks you MUST stay away from to lose weight

  • Soda (tons of sugar and lots of empty calories)
  • Alcohol (empty calories and usually leads to bad food choices when drinking)
  • Sugar
  • Fast Food
  • Creamy salad dressings (Ranch, 1000 Island, etc.)

Example of weight loss meals

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Ok, so what does a day’s worth of meals and snacks look like?  Check out the sample below:

6:00am  Fitness Training

7:30am  2 eggs scrambled in non-stick pan with chopped green pepper and onion, 1 piece of wheat toast dry, small fruit cup of berries, melon, and pineapple, 1 cup of coffee black.

10:30am  10 almonds, 1 apple.

1:00pm  Large spinach salad with cucumber, celery, grilled chicken breast, and 1/2 table spoon of Italian dressing.

4:00pm  Handful of walnuts, 1 orange.

6:30pm  Grilled flank steak, large portion of steamed asparagus, small side salad with Romaine lettuce, tomato, and small amount of vinegrette dressing.

9:00pm  4 celery sticks with small amount of natural peanut butter.

Some other final tips:

  • Drink a large glass of water with each meal and snack.
  • Pre-cook and prepackage your meals and snacks on one day for the rest of the week.  I usually do this on Sunday.  This is MUCH easier if you eat the same meals each day.
  • Keep a food journal and track your weight loss progress.  You should be losing about 2 pounds per week.  If you’re losing less than that, you probably need to tighten it up.  If you’re losing more than that, it might be time to add that third snack.
  • If it comes in a wrapper or other packaging, don’t eat it

If you have any comments or questions, feel free to post them below!

Get 50 More Recipes To Help You Burn Fat, Get Lean, and Enjoy Your Time In The Kitchen, HERE.

Gym Junkies

I’m Terry I’m here to help you achieve the body you want. I truly believe anyone can achieve the figure they want, with the proper guidance. Through my eBook I have been able to help thousands of people online lose weight, tone up and get in shape. My goals are to continue to help people all around the world and change people’s life for the better.

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150 Comments

  • avatar

    What is wrong with running on a treadmill?? will it interfere with the exercise routine?? I like to run on the treadmill for at least 30 minutes 3 times a week? is there any harm in continuing to run on the treadmill in addition to this workout routine?

    • avatar

      What have your results been with the treadmill runs? If you are getting the results you desire, then there is nothing wrong with them. My experience is that clients get much better weight loss results with high intensity circuit training and strength work combined with solid nutrition than long slow cardio. It all comes done to the results. If you are happy with your results, keep the treadmill. If you are not happy with your results, it’s time to try something else.

  • avatar

    Vic,
    I am an artist that is trying to improve his stage performance. I like to give a high energy show but being almost 6’5 and 300 lbs it gets very tiring VERY early on. After reading your diet plan I feel that just initially changing my diet plan will help in a huge way. Thanks for creating this site.

    The Kid Money

    • avatar

      Adjusting your diet will go a LONG way. If it comes in a box or a wrapper, don’t eat it. Eat lots of fresh fruits and vegetables, lean meats, and some nuts and seeds. Avoid all grains (breads, pasta, rice, oatmeal, etc.). Don’t drink alcohol. Stick to this for two weeks. Even without adjusting your exercise habits, I bet you cut 10 pounds. Let us know how it goes!

  • avatar

    Hello Vic

    I love the idea of this diet but unfortunately I am hypoglycemic so if I don’t eat a certain amount of carbs in a day I either faint, become lethargic, have brain fog and have absolutely no energy to work out at all!

    I have been training quite heavily (6 days a week, upper body, lower body and cardio) for the last two weeks but the scale has not budged. I am not fat but flabby especially around the tummy region.

    Would love your thoughts.

    cheers
    Gaya

    • avatar

      Training 6 days per week and the scale hasn’t budged in two weeks and you see some flab in the tummy? My guess is diet. I’d bet my Chuck Taylor’s that it’s diet.

      Try reducing portion sizes a bit. And track this carefully if we are dealing with health issues here. My go-to is to eliminate grains, dairy, and processed foods for stubborn fat loss. If this is not an option for you, portion control is my next suggestion. Good luck.

  • avatar

    I’ve just found your website – awesome thanks!

    I’m wondering about frozen berries – are they OK also? Is a frozen berry, oj “smoothy” OK for part of breakfast or as a snack?

    Thanks for your advice.

    • avatar

      Frozen berries for smoothies are great. I’d go easy on the OJ, due to high glycemic index. Use mostly water with just a little OJ for flavor and you should be fine.

  • avatar

    I just found your website. I have paid tons of money to get to what you are saying, so THANK YOU!

    I plan on losing about 60 pounds over the next year or so. One of the things I have done is sign up for a marathon in 7 months to push me to get some cardio in, since the only cardio I truly enjoy is running. I also work with a trainer 3 days a week, so I know that the weight will come off as long as I focus on the diet (which is the most difficult part for me).

    So – I have two questions:

    1 – Do I need to make any changes to my diet to accomodate for the marathon training when it ramps up into longer mileage in about 3 months?

    2 – Are there any other protein sources that I can pull from? The only item on the list above that I like is chicken, which can get very dull when eaten multiple times a day.

    • avatar

      Yes, for marathon training you will likely need to eat more carbohydrate rich sources such as potatoes and grains. But be careful if weight loss is your goal. Do your best to find the balance between fueling your workouts and achieving your weight loss goals.

      The best protein sources are going to be animal sources: chicken, turkey, beef, pork, fish, and eggs. Oh sure you have your obscure bison and venison and ostrich and what not. . . But the aforementioned sources are the most easily accessible for most.

      Outside of those, there are vegetarian protein options. Personally I have not had much success with weight loss clients using vegetarian protein sources. But other trainers have – it can be done! Good luck.

  • avatar

    is it possiable to lose just under about 3.4 pounds in just 2 days ? i used this diet and seemed to happen . only testing it out and what the scales said went 12 to 11.8

    • avatar

      Yep, it’s possible. I just personally lost about 4 pounds in 3 days. It depends on several factors. . . but it can definitely be done.

  • avatar

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  • avatar

    [...] you’re basically just needing to lose weight, Vic Magary over at GymJunkies.com has some great advice about the kind of foods you (we) really need to be [...]

  • avatar

    [...] you’re basically just needing to lose weight, Vic Magary over at GymJunkies.com has some great advice about the kind of foods you (we) really need to be [...]

  • avatar

    Great site, thanks.

    You say you pre-cook and package foods on a Sunday for the rest of the week. Do you mean you pre-package your b’fast, daytime snacks and lunch, and cook dinner once you get home? How long does a pre-boiled egg last, for instance? Or grilled chicken etc. I like the idea of having everything packaged and planned for the week, but I’d be worried the food would go off!

    This seems like a silly question, but it would helpful to know the logistics of how you precook and package a week of food in advance.

    Thanks

  • avatar

    You need to take of all the Testomonilas and put them somewhere else,Norman the sex god LOL

  • avatar

    Vic, just wanted to say that today marks the start of week 5 for me since finding your site. I started this diet a month ago, and in 4 complete weeks I have lost 22lbs! The sad part is that I could have lost more, but I only exercised about %50 of the days I was supposed to. :-/

    I did stick to the weight loss diet plan though, every single day, and I think that was the big kicker. Today I am starting strength training 101, thanks Vic!

    • avatar

      Tommy, your results speak for themselves. Amazing results, my friend. Keep it up and as always, Train Hard!

  • avatar

    I’m at 200lbs currently and I am prob around 22% body fat. I was a one point a solid 200 and I think that just by doing a few workoutss a week that my muscle will come back. I am drinking a gallon of water a day and eating egg beaters in the morning, a can of greans and a packet of tuna for lunch, and usually a chicken breast and mixed veggies for dinner. What type of weight loss do you think I could expect from this? Do I need to do more strength training than once a week if I am not too worried about building muscle?
    Thanks brother,
    Benjamin

    • avatar

      Your diet sounds good for fat loss. Maybe a little low on calories for a guy your size, but that’s not necessarily a bad thing especially at the beginning. If you were to do one good day of strength training and then a few days of circuit training through the week, I think you’d be on a good path.

      But you have to track to know for sure. Weigh in once per week on the same day and time. If your weight or measurements are not going down, something needs to change. Good luck!

  • avatar

    I have a garden and have access to a lot of fresh vegtables. I was wondering where things like squash, turnips, and beets would fit? If they would be a 2-4 servings or in the eat with recless abandon.

    Thank You

    • avatar

      Squash, I think you’ll be ok with.

      Turnips and beets, you might want to stick with the 2 – 4 servings suggestion. But the only way to know for sure is to write down what you eat and then check your results each week. If you are not losing weight, you can consider cutting back the turnips or beets. I’m not saying they will necessarily be the culprit, just that you can consider the option. Good luck.

  • avatar

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  • avatar

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  • avatar

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  • avatar

    Hi Vic….
    Fabulous site….I’m lovin’ it!
    Just a question…..in the list of foods u suggest we can eat with reckless abandon, you say “Pretty much any green leafy vegetable with the exception of iceberg lettuce”…..what’s the difference between other types of lettuce and iceberg…..does iceberg contain more calories?
    Just wondering……
    And tks once again……
    Margaret

    • avatar

      Iceberg does not contain more calories. It is just not very nutrient rich. Why eat icerberg when you can eat spinach?

  • avatar

    Vic,

    I am starting your diet plan and had a question about the veggies part. You say that if it comes in a bag/wrapper not to eat it; well I recently bought frozen mixed veggies (steam bag of broccoli, water crests, carrots, pea pods & cauliflower ) from my local BJ’s and was wondering if I needed to go fresh instead? Do these contain preservatives or something? They are so convenient, just toss in the microwave for 5 min and you have a full meal! Is this ok or should I go and get them all separately?

    Thanks,

    Dan

    • avatar

      I admit that I use frozen vegetables myself fairly often due to convenience (I’m a fan of the green beans myself). Of course fresh is going to be best, but frozen is a fine second choice. If it’s going to keep you eating the veggies, then go with the frozen. Just be careful not to overcook (a problem I always had with frozen broccoli).

  • avatar

    I dont eat meat to much, mostly vegetarian but im going to start eatting more chicken for now but my question is, i go to the gym 5 days a week already. I do 1 hour of free weight lifting, each day for each set of muscles, and 40 minutes of ellipitical machine that burns around 540 calories. Is this enough excercise to lose fat? and how do you feel about drinking a glass of whey protein an hour before working out? and do you have any other recommendation for fixing my diet?

    • avatar

      So you’ve been working out for an hour and 40 minutes per day and you are still looking for a plan for weight loss? Time to change things up apuzilla! First, ditch that damned elliptical machine (and other forms of long slow cardio). Start hitting the interval and circuit training as hard as you can tolerate. Next, forget about the magic powder whey drink and stick to real food. If weight loss is your goal, getting your protein from lean meats is going to be much better for you. Good luck and train hard!

  • avatar

    As far as oatmeal goes, I recommend adding flax seed powder to it. I replaced my breakfast with oatmeal and about two tablespoons of flax seed powder, every day for a few weeks, and basically followed the above diet for about 2 of 3 meals a day (before I found this site) and that’s the only time in my life I’ve lost weight! Flax seed contains proteins and good fats (Omega 3). Is this a viable option to add to the diet?

    • avatar

      Is it a viable option? Well, you said using this method is the only time you’ve lost weight so it is definitely viable. I’m all about results. As long as you are getting results, stay the course. Thanks!

  • avatar

    I absolutly love the direct lay out of the diet plan, however I am about to start college and am concerned that I may become limited as to cooking my own food (a mini fridge and a microwave plus pre cooked college food). I really don’t want to sucomb to the freshman 15; I was just wondering if you had any suggestions on how to make it easier with the constraints?

    • avatar

      Did you see my recent video about what I eat when I don’t have time to cook? If not, here’s the link:

      http://www.gymjunkies.com/quick-healthy-meal/

      You could definitely do this with nothing but a mini fridge and a microwave. Good luck!

  • avatar

    Hi Vic, I’ve had a look at your food plan & want to follow it to the T. I have one question though…I have an allergy to nuts & dairy!…’Could I subtitute my protein source for lentil soup instead with an apple also?

    Cheers, Tia 8)

    • avatar

      Sounds like an alternative worth trying. The only way to know for sure is to give it a try and track your results. Do your best to keep the lentils to only your post workout meal if you can. Good luck.

    • avatar

      Hi,

      Me again! I wanted to have the lentil to replace the nuts…What could I have to replace them, since lentils sounds like it shouldn’t be regular thing?

    • avatar

      You might try a small amount of dairy instead of the nuts. Again, you have to keep track of your food intake and progress (weight loss) to see if what you are doing is working for you.

  • avatar

    Great info THANK YOU. Im trying to drop 20 pounds. Ive been watchin calories but i struggled to find out what foods are good, id rather not eat then eat something that ithink is bad.This info was very helpfull.
    I was wondering what your feeling is on homeade shakes.Im never hungry in the am and i workout at 9am.So what do i eat before the gym.I have weight control oatmeal ill usually eat after but is it better to eat before or do a fruit smoothis type shake before?
    THANK YOU FOR ANY HELP YOU CAN GIVE

    • avatar

      I’m a big fan of fruit and a small amount of nuts (almonds and walnuts are great) for breakfast. Stick to real food and do your best to keep things to fruits, vegetables, lean meats, and raw nuts and see how your results go. Good luck.

  • avatar

    Hey Vic,
    Thanks for the diet, seeing it laid out like this was a key instigator in my decision to really stick to something that will help me with my weight loss goals.

    Some background:
    I recently graduated college and I weigh 240 after weighing 195 when I entered). I put on some muscle but no doubt a lot of the 45 pounds i gained was fat. My goal is to get back down to 195 and I plan to reach that this year with the help of this diet and some strength training 3 times a week (mostly bodyweight exercises until I can afford a gym).

    I’m hoping that on this diet, I can lose 30 pounds by June. The next 15 pounds will be tougher as that involves getting my bodyfat from about 17% down to 10% (I have never had less than 22% bodyfat as an adult so this is exciting for me).

    So I’m on the 2nd/3rd day of this diet and I just had a few things I wanted to run by you:

    For protein: Is shrimp okay? I guess it falls under (shell)fish and it is lowfat with 19gm of protein per serving (7 in this case) but the sodium seems high. I’ve been adding it to my spinach/cucumber salad.

    For nuts: I think I need to ease up the cashews as I’m eating about 25 Planters cashews (labeled with a hint of salt) alongside a fruit for snacks. Should I be going unsalted?

    Does the 3/2 meal/snack number have to be followed? I’ve been getting in two meals these first couple days, maybe 3 snacks. Do I need to be more aggressive about eating times?

    Lastly, soy milk? I like to drink Silk brand Vanilla Soy milk. These first two days i’ve kept it to one cup each day but do i need to treat it like low-fat dairy milk or is it OK as a beverage option with tea and water?

    • avatar

      Shrimp is ok. Probably not the best choice, but probably not the worst choice either. The bigger problem is the nuts. . .
      Do your best to only eat nuts labeled as “raw” – that means no salt and no additional oils. Quantity should be kept small. By small I mean what fits in the center of your palm in one layer (not a big mound). That breaks down to 6 – 8 almonds for most people. I’d guess cashews would be pretty close to that.

      Snacks should be used as your hunger dictates. Missing a snack here and there should not be a problem. It might even help in your fat loss quest.

      Treat the soy milk like dairy milk and limit it as much as possible.

      Good luck!

  • avatar

    I wanted to post that I just saw the shredded for summer bodyweight program and since i’m already on the diet, i’m going to use that as my program (though I have a pullup bar). The results some people got were great.

  • avatar

    I have been trying to lose weight and have followed so many advices from different people and nothing seems to work for me. Now I will try your advice and I hope and wish that this work for me this time. Thank you.

    • avatar

      Stay the course. Really stick to the plan for 31 days and you WILL lose weight! You can do it!

  • avatar

    [...] You do not have to do a single crunch or sit up to get rock-solid abdominal muscles. Now getting lean so you can actually see those rock-solid abs. . . that’s a topic for an entire different article.  That’s where your nutrition is going to come in – and I suggest you follow a plan like this… [...]

  • avatar

    Hi Vic,

    I’ve been following your beginner’s workout plan for almost two weeks and I’m starting to feel great although there isn’t much to show just yet. I’m ready to start the diet from week 3. However, I’m looking more along the lines of a “weight gain plan”. Any suggestions?

    Thanks,
    Sivesh

  • avatar

    Hello Vic, I have a few quick questions for you. I have already read through all of the comments as well as your replies. What I want to know is how long do you think that it will take me to loose around 125lbs? I am 5ft nothing, and I weigh 245. I know that for my height that I should weigh a heck of a lot less than I do. I am a female, and I want to join the marines. To be able to join I have to weigh 125 MAX. What I want to know is how long do you think it would take me to loose this weight? What can I do to speed the process? And what kind of work-out should I do? I have a version of phen pills that my doctor gave to me to decrease my appitite, and I would love some more detailed meal plans if you are willing to give them. I would also love some reccommendations on what kind of work-outs I should do, as well as how often and for what amount of time. I go to physicial therapy because I have knee pains as well as back pains from all the weight that is weighing down my body. If I have to pay you some money to get some answers on what to do, I would be very willing to. I just want to be healthy and not feel so disgusted by what I see in the mirror (no self-esteem issues, just don’t like my body…love myself though…:) I know that I cannot expect miracles in a VERY short amount of time, but I am willing to do what needs to be done to get to my goal weight. The weight that I used to weigh BEFORE my son. Thank you for this awesome sight. And is it a bad thing to drink 16.9 fluid ounces that is 5 calories per serving? It is one of those things you just mix into your water.

    • avatar

      Gemma, I recommend patience with your fat loss efforts. I would set a goal to lose 10 pounds per month – that should get you to your overall goal in a year.

      Focus on diet first. Eat lots of vegetables, some fruit and nuts, and healthy protein sources such as chicken, fish, and eggs. Drink only water (unsweetened coffee or tea may also be ok depending on your caffeine tolerance). Eliminate all starchy carbohydrate sources such as bread, pasta, rice, and cereal. Also nix the dairy.

      Your weight loss quest comes down to about 80% diet, so get that in line first an then worry about your training regimen.

    • avatar

      I drink those things that are something you just mix in with your water, what do you think about these types of beverages. And can I loose MORE than 10lbs a month? Or is that not a healthy thing to do? Also, I am 21 years old, will my skin just hang there like some people I have seen on TV? Or will it snap back?

    • avatar

      I think if you are trying to lose weight, you should avoid all “powders”. If you need some flavor with your water, squeeze half of a lemon or lime in there.

      Yes, you can lose more than 10 lbs per month. The greatest weight loss to date with my 31 Day Fat Loss Cure program is 29 pounds. And as long as you are eating real foods in necessary quantities and exercising properly – yes, it is safe.

      As far as the skin thing. . . the honest answer is that I have no idea. But forget about that for now; the amount of weight you need to lose is crucial for your HEALTH. You can worry about aesthetics later.

  • avatar

    Hello I was ok to eat the last meal at 9pm as your about to go to bed and won’t be hungry?

  • avatar

    Hello,

    I was wondering what your thoughts were on hummous as alternative to beans as part of your diet? I’m talking home-made hummous (add chick peas, garlic cloves, and some lemon juice into a blender) with whole grain pita bread or vegis for dipping. Personally, I’m a huge fan of the stuff and wondering if eaten in moderation if it’ll work.

  • avatar

    When talking about almonds, can they be the dark cocoa roasted type?

  • avatar

    Hello Vic. I am starting your program with a group of teachers in the school we work in. We are doing a workout everyday after school and I am leading the workout. We have no equipment so I am going to use body weight and cardio to help us all get fit. I have exercised for years and can pretty much pick up where I left off even though I have about 20 pounds to lose to reach my goal, but some of the other women have never worked out before and have lots of weight to lose. Any tips on what to start them working out on and how to keep them motivated? Any advice would be great, I do not want them to get down and quit. Thank you!
    Whitney

  • avatar

    these are some great weight loss tips. Eating right and exercising proper dieting can lead to a person losing weight

  • avatar

    Hi Vic

    I have just found your website and find it fascinating and very helpful. My main concern is I need to increase my weight, I am currently 10kg under weight, I also need to build muscles. Would this diet be ok for me? Or should I look for something with more fat?

    Thanks

    Emidio

  • avatar

    Eat 2 – 4 servings of the following throughout the day:

    * Carrots
    * Bananas
    * Berries
    * Peaches
    * Plums
    * Oranges
    * Pretty much any fresh fruit you like

    when you say this does that mean you eat about 2 carrots a day, 2 bananas a day, 2 peaches a day..etc?

  • avatar

    Hi i am just wondering can you add avocardo to the diet plan and if so how much would you recommend? Thanks

  • avatar

    hi Vic,Im in the military and have an APFT Coming up in 30 days and i want to loose weight so that it can boost my rn time will this diet help,but keep me conditioned for my push ups and sit ups.

  • avatar

    hey , i m meenu .. ur diet plan is good but will it realy work? and give me some suggestionz tht which type of sandwich we cn hve . like which type of filling in brown bread we cn hve ?

  • avatar

    Wow, I’ve been looking through your website for about 2 hours now! I’ve been kind of doing a diet, didn’t really have anything to reference too, so I’ve just been eating better. And I haven’t seen results….. This is going to REALLY help! I’ve got it all laid out and am going to do some major butt kicking, or big butt loosing ;) I’m looking to loosing about 150 pounds, will keep you updated!

  • avatar

    Hello, I enjoy reading all of your article. I wanted to write a little comment to support
    you.

  • avatar

    Nice

  • avatar

    Hi

  • avatar

    Hi Terry! already took notes on this plan and want to use every bit of it. I workout like crazy and am obsessed with things like the Lesmills program with dance, weightlifting, cardio, and kickboxing. I eat healthy and never eat junk food or sweets but still struggle with the best balanced meal plan for the day to help some weight come off. I was told that eating your carbs in the morning and less and less as the day goes on was best. Do you have any good breakfast suggestions that are pretty simple but get in the good carbs?

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