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30-Day Healthy Eating Plan
Eating Plan Basics
Nutrition Tips
30-Day Menu
Food Diary/Calendar
Shopping List


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To get started, check out the Eating Plan Basics and Nutrition Tips pages. 

This 30-day menu  can be tailored to suit your weight loss needs by adding or subtracting a meal or snack.  You can also switch meals from one day to the next by swapping meals with similar calorie counts.  This plan offers 5 meals per day--3 main meals and 2 snacks and is based on approximately 1,800 calories per day. 

Eating the right amount of healthy calories consistently will make all the difference in reaching your goals.  After all, your Calorie intake IS what causes you to gain or lose pounds. 

Exercise helps you burn more calories.  You have to keep a negative calorie balance, by having your body burn more calories than you are taking in to lose weight.  By burning an extra 500 calories per day, you will lose 1 pound per week (3,500 calories = 1 lb.), which is the most universal and realistic goal of weight loss. 

Eating Tips:

  • Keep a food diary to track your daily calorie intake, this will make you think twice about "pigging out".
  • Eat Slowly; is takes about 20 minutes to feel the "full" effects of foods and drink alot of water or unsweetened iced teas between bites to fill you up without adding calories.
  • Don't buy temptation foods in the first place, but be sure to fit in a small treat now and then to avoid feeling deprived.
  • Begin to use meat in smaller portions and use only lean cuts. 
  • Include fruits and vegetables with every meal.
  • Include protein with each meal which will keep you full until the next one.
  • Eat foods closest to their original form.  Rule of thumb:  Unprocessed foods are healthy!  Eat a large variety of them for the most fulfilling eating plan ever!

For more important information on following this plan successfully, visit the Eating Plan page.