Here is a great template for you to work from for General Rules in your weight loss program.
If you have any questions, or would like more information on how to incorporate these, and other suggestions, please feel free to stop by, or contact us at Fit by Design Coppell.
General Rules for Fat Loss Template
- Minimize or eliminate alcohol consumption during the week
- Shoot for 90% adherence through the WHOLE week
- Log meals and exercise daily in a notebook, app or online log
| Non-Workout Day | Meal Examples | Workout Day | Meal Examples |
| Breakfast | · 1 Protein · 1 Fruit or Vegetable |
Breakfast | · 1 Protein · 1 Fruit or Vegetable |
| Mid-morning Snack | · 1 Quick Snack · 1 Fruit or Vegetable |
Mid-morning Snack | · Quick Snack · 1 Fruit or Vegetable |
| Lunch | · 1 Protein · 1-2 Vegetables |
Post Workout Meal | · 1 Protein · 1-2 Starchy carbs |
| Afternoon Snack | · 1 Quick Snack · 1 Fruit or Vegetable |
Afternoon Snack | · 1 Quick Snack · 1 Fruit or Vegetable |
| Dinner | · 1 Protein · 1-2 Vegetables |
Dinner | · 1 Protein · 1-2 Vegetables |
| *Note: Post Workout Meal time can be modified depending what time you work out. | |||
| Sample shopping list | |||
| Protein | Fruits | Vegetables | Quick Snacks |
| Portions Women: 4-6 oz. Men: 6-8 oz. |
Fresh/ Frozen, No canned since full of sodium 1-2 cups |
Fresh/Frozen, No canned since full of sodium 1-2 cups |
1 Bar or 2 servings |
| · Canned Tuna or Chicken · Lean Beef (Steak) · Lean Chicken (Breast) · Eggs · Fresh Fish (Tilapia, Tuna, Flounder, Salmon) · Seafood (Shrimp, crab, Lobster, Scallops) |
· Apple · Banana · Blue Berries · Cantaloupe · Avocado · Cherries · Grapefruit · Grapes · Pear · Pomegranate · Kiwi · Watermelon · Strawberries · Apricot · Honeydew · Orange |
· Artichokes · Asparagus · Spinach · Bell Peppers · Carrots · Beet · Broccoli · Cabbage · Cauliflower · Celery · Cucumber · Eggplant |
· Protein Bar · Protein Shake · Hard Boiled Egg · Cheese Cubes · Cottage Cheese · Sliced Lunch Meat (Sodium Nitrate Free) · Raw Nuts (Handfull) · Greek Yogurt (1 cup) |
