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Important Notes for Meal Plans

• According to the American Heart Association you should drink a minimum of ten 8-ounce glasses of water per day for optimal health.
• An individual can exchange chicken breast, turkey breast, or white fish for one another.
• An individual can exchange 1/2 cup of rice for a 4 ounce red potato, sweet potato, yam, or regular white potato.
• Use whatever protein powder you like as a supplement to your diet. If you are not sure which brand to take, you may contact me to discuss which type is best for your goal.
• Take a multivitamin:
  • Glutamine (for muscle recovery)
  • Glucosamine (for joints)
  • Fish oils, flaxseed oil, or another healthy fat
  • You may also need to take additional Vitamin C, especially during the winter months

The following are samples of meal plans that an individual may use depending on their caloric requirements. There is a 1200, 1400, and a 1600 calorie a day sample. One should never go below 1200 calories a day. Eating fewer than 1200 calories a day will slow down one's metabolism thus making it harder to lose weight. A typical woman will be anywhere between 1200-1500 calories a day depending on their level of activity. A man typically can eat 1800-2100 calories a day, again depending on his activity level and goals. We reiterate the fact that these are just samples and you should consult with your physician and a certified personal trainer and/or dietician before starting any diet or change in eating. You may need more protein and less carbs or more fat and less protein than what we have listed. We feel one should keep their protein around 25-30%, Carbohydrates between 40-55%, and fat 15-25%.