Most people tend to over-estimate their food portions to either maintain their weight, or lose those unwanted kilos. As a guide, the portion of fish, chicken, beef, lamb or pork you eat should be about the size of the palm of your hand. If you’re struggling with your weight, you can be sure that your portion size may need some adjustment. Think back to the last time you ate a piece of steak, I bet it was bigger than the size of your palm!
I split my carbohydrates between high energy and low energy. High energy carbs come from things like rice, oats, potato, pasta, bread, banana. Limit a serve of these from 1/2 to 1 cup for your breakfast, lunch & dinner.
The rest of the plate should comprise plenty of fresh vegetables / salad (low energy carbs) with plenty of colour AND crunch. As a guide, most adults should be eating 2 to 3 cups of mixed colourful plant-based foods with their meals. There’s no excuse to sacrifice flavour so be sure to put plenty of herbs & spices!
Fuelling Your Weight Loss
This is a great meal plan to help you kick start your weight loss journey.
The keys are consistency, smaller meals more frequently, good clean protein sources & plenty of colourful fruits and vegetables.
Sample Meal Plan
Meal 1 – Breakfast: 1/2 cup of egg whites + 1 whole egg, 1/2 tbsp flaxseed oil + 3 cups of mixed colourful vegies + fish oil capsules
Meal 2 – Mid-morning snack: 1 x 175g tub of Yoplait Forme yoghurt + 1 mandarin.
Meal 3 – Lunch: Chicken salad wholemeal sandwich with low fat cheese, carrot, tomato, lots of spinach + low fat mayonnaise
Meal 4 – Afternoon snack: 1 apple + 1 protein shake mixed in water.
Meal 5 – Dinner: Tuna/chicken/fish/lean red meat + 3 cups of mixed colourful steamed vegetables + 1/2 cup brown rice.
Meal 6 – Evening Snack: 20g cooked popcorn OR 4 x Vita Weet crispbreads with some reduced fat peanut butter + fish oil.
Before making significant changes to your diet, please discuss with your doctor.
About the Author:
As a health services professional with over 28 years of experience in the field, Robb Evans is recognised and trusted for his expertise in the health and fitness area. Robb is the owner of Studioz Personal Training and a number of outdoor Boot Camps running in Pakenham, Australia.
Robb has a unique background. As well as being a qualified Fitness Consultant, Personal Trainer, Metabolic Nutritionist and Weight Loss Management Consultant with the US Lifestyles Technologies Group he is also a fully qualified Chartered Accountant who has worked in Senior Management positions in large organisations for the past 19 years. With his fitness and business experience, Robb brings a level of professionalism, maturity, customer service and focus that is often missing from the fitness industry to help you achieve your individual goals sooner! Robb has worked with children, teens, sedentary adults, baby-boomers, seniors and world class professional athletes.
Robb Evans, Owner – Studioz Personal Training