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Direct Link To This Post Topic: 7 Days of Meal Plans from Dr. Ian
    Posted: Oct 02 2009 at 8:19am
Below is a list of meal ideas for a 30 day stint from Dr. Ian.  I am posting this for those that are struggling with the proper way to eat.
 
Day #1
Meal 1: Cereal with fruit, boiled egg
2 cups of cold cereal (unsweetened and not frosted preferred; bran types if possible)
1 cup of low-fat, fat-free or skim milk
1 piece of fruit
1 boiled egg
Meal 2: Salad with chicken, fruit
3 cups of salad
5 oz of sliced chicken breast
3 tbsp of low-fat or fat-free dressing
1 piece of fruit
Meal 3: Turkey sandwich
4 oz of turkey
2 slices of whole wheat or multigrain bread
1 tbsp of mayo or mustard
1 slice of low-fat cheese
1 handful of pretzels (can substitute chips)
2 cups of vegetables
Snack 1
Choose from the list
Meal 4: Fish and vegetables
5 oz of fish (can substitute chicken, turkey or lean sirloin)
2 cups of vegetables
Snack 2
Choose from the list
Day #2
Meal 1: Cereal with fruit, juice
1 cup of cold cereal (unsweetened and not frosted preferred; bran types if possible)
1 cup of low-fat, fat-free or skim milk
1 medium banana
1 cup of juice
Meal 2: Soup and salad
2 cups of vegetables
3 tbsp of low-fat or fat-free dressing
1 cup of soup (stay away from creamy soups choose black bean, lentil or chicken noodle)
Meal 3: Chicken sandwich
5 oz of sliced chicken breast
2 slices of whole wheat or multigrain bread
1 tbsp of mayo or mustard
1 cup of vegetables
Snack 1
Choose from the list
Meal 4: Fish and vegetables
5 oz of grilled fish (can substitute chicken, turkey or lean sirloin)
2 cups of vegetables
Snack 2
Choose from the list
Day #3
Meal 1: Eggs and turkey bacon
2-4 egg whites
2 strips of turkey bacon
1 cup of low-fat, fat-free or skim milk
Meal 2: Yogurt, rice and vegetables
6 oz of yogurt (plain, low-fat)
1 cup of fruit (mix into yogurt)
1 cup of vegetables (carrots, celery, cucumbers, etc.)
1 cup of brown rice
Meal 3: Chicken and vegetables
5 oz of chicken breast (no skin)
2 cups of vegetables
Snack 1
Choose from the list
Meal 4: Steak and vegetables
5 oz of lean steak (can substitute chicken, turkey or fish)
2 cups of vegetables
Snack 2
Choose from the list
Day #4
Meal 1: Oatmeal and fruit
1 cup of hot cereal (oatmeal, grits, cream of wheat or farina)
1 cup of fruit
Meal 2: Smoothie
1 small fresh fruit smoothie (under 300 calories)
Meal 3: Soup and ham sandwich
3 oz of ham
2 slices of whole wheal or multigrain bread
1 piece of fruit
1/2 cup of soup (stay away from creamy soups choose black bean, lentil or chicken noodle)
Snack 1
Choose from the list
Meal 4: Veggie burger
1 small veggie burger
2 slices whole wheat or multigrain bread
1/2 cup of brown rice
1 cup of vegetables
Snack 2
Choose from the list
Day #5
Meal 1: Egg white omelet
2 egg whites with veggies
Meal 2: Protein shake
1 small whey protein shake (under 300 calories)
Meal 3: Rice and beans
1 cup of beans (beans, chickpeas or lentils no baked beans)
1 cup of brown rice
1 cup of vegetables
Snack 1
Choose from the list
Meal 4: Fish and vegetables
4 oz of fish (can substitute chicken, turkey or lean sirloin)
2 cups of vegetables
Snack 2
Choose from the list
Day #6
Meal 1: Yogurt and fruit
6 oz of yogurt (plain, low-fat)
1/2 cup of berries
1 slice of cantaloupe
Meal 2: Fruit
1 cup of mixed fruit
Meal 3: Veggie burger, beans and rice
1 small veggie burger (can substitute 2 soy patties)
1/2 cup of beans (beans, chickpeas or lentils no baked beans)
1/2 cup of brown rice
Snack 1
Choose from the list
Meal 4: Salad with chicken
3 cups of salad
3 tbsp of low-fat or fat-free dressing
2 cups of vegetables
5 oz of sliced chicken breast
Snack 2
Choose from the list

Day #7
Meal 1: Cereal and fruit
1 1/2 cups of cold cereal (unsweetened and not frosted preferred; bran types if possible)
1 cup of low-fat, fat-free or skim milk
1 piece of fruit
Meal 2: Salad
2 cups of salad
3 tbsp of low-fat or fat-free dressing
Meal 3: Rice and vegetables
1 cup of brown rice
2 cups of vegetables
Snack 1
Choose from the list
Meal 4: Pasta with chicken
1 1/2 cups of whole wheat pasta
1/3 cup of tomato sauce (no creamy sauces)
5 oz of diced chicken breast
Snack 2
Choose from the list
 
Snack List
 
Salty/Nuts
7 saltine crackers
Popcorn, air popped (3 cups, no butter)
6 saltine-type crackers topped with 2 tsp low-sugar jelly
2 tbsp sunflower seeds
10 - 14 almonds
1 low-fat granola bar
10 cashews
2 tbsp raisins and 10 peanuts
4 slices melba toast

Fruits & Veggies
Smoothie snacks (1 snack)
4 animal crackers and 1 small orange
1 cup unsweetened applesauce
1 medium banana, frozen
1 1/2 cups baby carrots
1/3 cup plain low-fat yogurt dip and 2 cups raw vegetables
15 grapes and 1/2 cup of low fat milk

Sweets
8 halves dried apricots and 1/2 cup skim milk
1/2 cup sherbert
2 graham cracker squares and 2 tsp low-sugar jelly
1/2 cup sugar-free chocolate pudding with 2 tbsp whipped topping
2 small chocolate chip cookies
1/2 small pack of licorice
1 small brownie

Rich
2 rice cakes topped with 1 tsp peanut butter
2 gingersnaps and 1/2 oz cheddar cheese
1/2 cup of plain low-fat yogurt
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nella View Drop Down
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Direct Link To This Post Posted: Oct 02 2009 at 3:10pm
thank you Smile
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sweetyangel View Drop Down
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Direct Link To This Post Posted: Oct 02 2009 at 4:08pm
This is what I needed.

MoreHair_43 are you doing a October challenge?
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Direct Link To This Post Posted: Oct 02 2009 at 4:36pm
Originally posted by sweetyangel sweetyangel wrote:

This is what I needed.

MoreHair_43 are you doing a October challenge?
Absolutely!
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Direct Link To This Post Posted: Oct 05 2009 at 8:03pm
wow. those meals are easy as heck, and there aren't any foods that i don't keep around daily. sounds totally doable. i may have to buy his book!
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Direct Link To This Post Posted: Oct 06 2009 at 1:33am
reading just one day of that makes me FULL. interesting. thanks
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Direct Link To This Post Posted: Oct 07 2009 at 10:44pm
i actually did his "Extreme Fat Smash Diet" and those are pretty much the foods I ate all the time. It's become second nature for me to eat brown rice now lol. I lost about 10lbs on the diet but gained it back because I got stressed out from school and stopped working out and eating right. But, it was nice...just got a lil monotonous the second or third go around
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Direct Link To This Post Posted: Oct 08 2009 at 9:46am

Day 8

Eggs and turkey baconMeal 1

                                 2 egg whites

                                 2 strips turkey bacon

SmoothieMeal 2

                                 1 small fresh fruit smoothie

                                 (under 300 calories)

SandwichMeal 3

                                 4 oz. turkey. Can substitute chicken or ham.

                                 2 slices whole wheat or multigrain bread

                                 1 tbsp mayonnaise (optional)

Healthy Snack

                                 Choose from the Healthy Snacks List

Steak with rice and vegetablesMeal 4

                                 4 oz. lean steak (can substitute chicken, fish or turkey)

                                 1 1/2 cups brown rice

                                 2 cups vegetables

Healthy Snack

                                 Choose from the Healthy Snacks List

                       Remember: 8 glasses of water per day

 

Day 9

Oatmeal and fruit Meal 1

                                 1 cup hot cereal (grits, cream of wheat, farina or oatmeal)

                                 1 cup of fruit

Soup and salad Meal 2

                                 2 cups vegetables

                                 3 tbsp. fat-free or low-fat salad dressing

                                 1 cup soup. Stay away from creamy soups. Choose black bean, pea, lentil or chicken noodle

Sandwich Meal 3

                                 4 oz. turkey. Can substitute chicken or ham.

                                 2 slices whole wheat or multigrain bread

                                 1 tbsp mayonnaise (optional)

Healthy Snack

                                 Choose from the Healthy Snacks List

Fish and vegetables Meal 4

                                 5 oz. fish, can substitute chicken, turkey or lean sirloin

                                 2 cups vegetables

Healthy Snack

                                 Choose from the Healthy Snacks List

                       Remember: 8 glasses of water per day



Edited by MoreHair_43 - Oct 08 2009 at 10:47am
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Direct Link To This Post Posted: Oct 08 2009 at 10:50am

Day 10

Egg white omelet Meal 1

                                 2 egg whites, can substitute 1/2 cup eggbeaters

                                 2 strips of turkey bacon

                                 1 piece of fruit

Soup and sandwich Meal 2

                                 4 oz. tuna fish. Can substitute turkey or chicken.

                                 2 slices whole wheat or multigrain bread

                                 1 piece of fruit

                                 1/2 cup soup. Stay away from creamy soups. Choose black bean, pea, lentil or chicken noodle

Salad and yogurt Meal 3

                                 3 cups salad

                                 3 tbsp fat-free or low-fat salad dressing

                                 6 oz. plain, low-fat yogurt

Healthy Snack

                                 Choose from the Healthy Snacks List

Pizza Meal 4

                                 2 small slices pizza with any vegetable toppings

                                 1/2 cup beans, chickpeas, or lentils (no baked beans)

Healthy Snack

                                 Choose from the Healthy Snacks List

 

Day 11

Pancakes Meal 1

                                 2 4-inch pancakes

                                 1 tbsp syrup

                                 1/2 cup strawberries

Salad and yogurt Meal 2

                                 3 cups salad

                                 3 tbsp. fat-free or low-fat salad dressing

                                 6 oz. plain, low-fat yogurt

                                 1 cup fruit (mix into yogurt)

Fish and vegetables Meal 3

                                 5 oz. fish, can substitute chicken, turkey or lean sirloin

                                 2 cups vegetables

Healthy Snack

                                 Choose from the Healthy Snacks List

Chicken with rice and vegetables Meal 4

                                 4 oz. chicken. Can substitute fish or turkey.

                                 1 cup green vegetables

                                 1/2 cup brown rice

Healthy Snack

                                 Choose from the Healthy Snacks List

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Direct Link To This Post Posted: Oct 08 2009 at 10:54am

Day 12

Egg sandwichMeal 1

                                 2 slices whole wheat or multigrain bread

                                 1 egg scrambled

                                 1 slice american cheese

                                 1 piece of fruit

Chicken and vegetablesMeal 2

                                 5 oz. chicken breast (no skin) can substitute fish

                                 2 cups vegetables

Rice and beansMeal 3

                                 1 cup black beans (can use red beans)

                                 1 cup of brown rice

Healthy Snack

                                 Choose from the Healthy Snacks List

Steak and vegetablesMeal 4

                                 4 oz. lean steak. can substitute other fish or chicken, lean sirloin or turkey

                                 2 cups vegetables

Healthy Snack

                                 Choose from the Healthy Snacks List

 

Day 13

 

Bagel with cream cheese or jellyMeal 1

                                 1 small bagel

                                 1 tbsp cream cheese. Can substitute 2 tbsp jelly.

                                 1 cup low fat, fat-free or skim milk

Pita wrapMeal 2

                                 1 turkey pita wrap (under 300 calories, can subsititute chicken)

                                 1 piece of fruit

Veggie burger and vegetablesMeal 3

                                 1 small veggie burger. Can subsitute turkey burger

                                 1 cup vegetables

Healthy Snack

                                 Choose from the Healthy Snacks List

Sushi and vegetablesMeal 4

                                 6 pieces sushi. Spicy tuna and avocado rolls or chicken or turkey (5 oz)

                                 2 cups vegetables

Healthy Snack

                                 Choose from the Healthy Snacks List

 

Day 14

Waffles and juiceMeal 1

                                 2 low-fat waffles

                                 1 tbsp syrup

                                 1 cup juice (fresh orange juice preferred)

Fruits and vegetablesMeal 2

                                 1 cup mixed fruit

                                 1 cup raw vegetables (carrots, celery, cucumbers, etc.)

Club SandwichMeal 3

                                 Turkey club sandwich

                                 2 slices whole wheat or multigrain bread

                                 1 small bag chips

                                 1 piece fruit

Healthy Snack

                                 Choose from the Healthy Snacks List

Lasagna and vegetablesMeal 4

                                 1 3-inch by 3-inch square of lasagna (no meat)

                                 1 cup vegetables

Healthy Snack

                                 Choose from the Healthy Snacks List

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