The Meal Plan

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


The Meal Plan

Surprisingly, it’s often more challenging to increase the frequency of your meals rather than the consistency.

By cutting portion sizes in half and doubling the number of times you eat per day, you remind your metabolism never to go into fat-storing mode.

This is one of the biggest tricks of fast weight loss when combined with healthy meals.

Simply eat a smaller meal every 3-4 hours.

The inconvenience factor, combined with the fact most people don’t think about food more than 3 times a day, throws many off track.

One simple trick is to program the alarm on your phone to go off every 3-4 hours, reminding you to eat something.

Remember, we’re going for the habit here.

Example Meals

Breakfast:  Choose one per day

A.  1-3 eggs, sweet potato hash browns, broccoli or cauliflower, 1/4 avocado.

B.  Coconut milk (1/4-1/2 cup), berries (raspberries, blueberries, strawberries, or blackberries), and nuts (almonds, walnuts, or macadamia).

C.  1-3-egg omelet with veggies (peppers, onions, mushrooms), 1/4 avocado, add salsa if you’d like.

Lunch:  Choose one per day.

A.  4-6 oz salmon over mixed greens salad topped with nuts (almonds, walnuts, macadamia nuts).  *Add additional vegetables like beets, sweet potato, apple, etc. if this isn’t enough substance.

B.  4-6 oz ground beef, vegetable of choice (broccoli, asparagus, cauliflower, etc.), 1/4 avocado or a handful of olives.

C.  1/2-1 cup tuna salad (1 can tuna, 1/4 onion, 1 tbsp olive oil, salt & pepper) with a side of cooked carrots and a vegetable of your choice.

Dinner:  Choose one per day.

A.  Ground turkey burger, steamed broccoli and asparagus, 1/4 avocado or coconut flakes.

B.  1/4-1/2 lbs shrimp, kale or spinach salad with nuts or olives, sliced apples, onions, and balsamic vinegar.

C.  Large mixed greens salad with grilled chicken and veggies topped with balsamic vinaigrette.

Snacks:  Choose one per snack time.

A.  1/4 avocado with sea salt.

B.  2-3 oz protein of your choice.

C.  1 oz coconut flakes or nuts.

D.  1-3 oz plain beef or turkey jerky (often jerky is flavored with teriyaki or other seasonings loaded with sugar; avoid the sugary flavored jerky in favor of the plain or original flavor.)

These are just example meals.

The point is to pick from the food list above and combine them.

Try to eat smaller amounts of food and eat more often.

But, don’t count calories or portion sizes too much.

We’re trying to keep the training regimen simple enough for you to stick to it.

Success Tip:  Write down your cravings in a journal or in a notepad on your smartphone.

Anytime you’re craving lasagna or pie or a sandwich, write down in explicit detail exactly what you want.

This will not only help satisfy your appetite for it, but it’ll help for the next “rule”. . .

Treat Day

This will feel really weird and wonderful at the same time.

There will be a part of you that feels a bit naughty for indulging while the other part of you’ll welcome it.

One day a week, fulfill all the week’s cravings in one day, or even in one meal (for those more disciplined).

You can eat everything and anything on the “don’t eat list.”

In fact, feel free to make yourself a little sick today.


Won’t I ruin all my progress?


In fact, you’ll probably accelerate fat loss for the reasons below.

First, the psychological reason we’re doing this is because it makes it much easier to get through a week of eating healthy.

You go from depriving to deferring.

If you think you’ll never be able to eat cheesecake again, you’ll miss it badly.

If you know you only have to wait a few more days to indulge, you’ll find the willpower you need to stay on the plan.

The second, more fun and astounding reason is research shows doing this actually accelerates fat loss.

Our metabolism tends to protect us from starvation by slowing down when it senses a calorie deficit, therefore burning less fat for fuel.

This scheduled “treat and cheat” day reminds your metabolism to get back to work.

In fact, the caloric overload causes it to work overtime, quickly burning what you just dumped into your body.

Here’s the other reason this method works.

You’ll feel so good all week from your new eating habits (no bloating, more energy, less lethargy) and then THIS day will show you how bad you feel when you eat like this.

It’ll taste good, but actually make you crave veggies and lean meats.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Drew Canole’s “Train Your Taste to Trim Your Waist”)

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Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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