Sunday, September 4, 2016

Natural Chula's 30 day Fitness and health challenge Meal Plan guide

Many of us are on different paths with our healthy journey, so I have created several options to help you reach your goals. Check to see your proper calorie intake and use the meal plan as your guide. Every meal can be substituted for a healthy smoothie.

Click here for the Calorie intake guide

Meal 1

Option 1: 1/2 cup oatmeal + 1/2 banana + 1/2 cup egg whites + 1 cup of berries (on the side)

Option 2: 3 egg whites + 1 whole egg + 1 cup spinach + 1/2 cup veggies of your choice (tomatoes, peppers, mushrooms) + 1 slice of Ezekiel bread or other sprouted grain bread

Meal 2

4 oz. protein + 1 cup veggies

Option 1: Grilled chicken breast with asparagus
Option 2: Baked tilapia with broccoli topped with seasoned extra virgin olive oil
Option 3: Sardines served with mixed greens salad

Meal 3

4 oz. protein + 1 healthy carbohydrate (+ 1 cup veggies: optional)

Option 1: 1 can tuna (in water) with 1/2 yam,  and 2 tbsp. salsa
Option 2: Grilled tofu with 1/2 cup brown rice and 10-12 walnuts
Option 3: kidney beans with 1/2 cup quinoa & 1/2 sliced avocado

Meal 4

Option 1: 1 scoop protein powder + water or almond milk

Option 2: 1 cup carrots or celery + 2 tbsp. hummus 
Option 3: 1 apple + 1 tbsp. natural nut butter

Meal 5

4 oz. protein + 1-2 cup veggies

Option1: 2 cups mixed greens + grilled chicken or turkey
Option 2: lean beef burger + sautéed veggies (carrots, onions, peppers)
Option 3: chickpeas salad (with peppers, mushrooms, parsley, lemon juice, etc.)


Caloric intake: This meal plan contains approximately 1500-1600 calories. In order to customize it, calculate your daily caloric requirements with the calorie calculator and make the necessary adjustments (ex. if you need more calories, you can increase your portion size or if you require a smaller amount of calories, you can stick with 4-5 meals instead of 6). Just make sure that you are eating a minimum of 1200 calories per day for optimal results!

Protein sources: Chicken, turkey, extra lean beef, white or fatty fishes , eggs & egg whites, tofu, beans and lentils.

Healthy fats: Extra virgin olive oil, nuts & seeds (hazelnuts, almonds, cashews, walnuts, natural nut butter, chia, sunflower & flax seeds, etc.) avocado, wild salmon & other fatty fish (tuna, mackerel, herring, trout sardines).

Healthy carbs: Vegetable, fruits, beans & lentils and whole grains which we will use as our healthy carb source since we’ve already listed our fruits, veggies and beans in the food options above (brown rice, yams, quinoa, oats, whole wheat pasta, barley, bulgur, etc.)

What to drink: Water & tea. If you cannot go without coffee, limit it to one cup a day using stevia and only a little bit of low-fat milk or almond milk. Drink a glass of water first thing in the morning and before each meal to stay well hydrated and keep you from overeating.

Eating intervals: Since we will be eating 5-6 meals a day, it is important to space them 2-3 hours apart. This will rev-up our metabolism and provides your body with a steady flow of energy throughout the day.

Appetite Suppression and metabolism boost: add 2 tablespoons coconut oil to your diet per day in your smoothie, oatmeal or tea.

How to prepare your lean protein: Your protein should be boiled, grilled, baked or steamed.
Meal 6: Is optional, if you do not feel hungry, feel free to skip it but it’s always good to have some nutrients available for proper recovery while you are at rest.

What to expect: Fat loss & more muscle definition! You can expect to lose 1-3 pounds per week of pure fat, anything more than that can be water or simply the body cleaning up.

Condiments and seasoning suggestions: Lemon juice, garlic, hot sauce, olive oil, balsamic vinaigrette, low-sodium soya sauce, & spices (limit your sodium intake).

Preparing your meals: It’s always practical to have something ready in the fridge, especially when you are following a strict diet like this one. Do your groceries at the beginning of the week and plan out the week’s menu ahead. You can even start preparing your food and placing it in Tupperware to make things easier (cooked rice, grilled chicken, turkey patties, sautéed veggies, cut up veggies and mixed greens ready to make salads, etc.). I also find it practical to separate my meals into portion sizes so I don’t have to worry about overeating when I get back home from a busy day.

Check the files at
for recipes

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