salad-a1Now that the meal plan-related disclaimer has been done with, let us proceed to a couple of sample meal plans for weight loss and muscle gain. There is a common factor involved in both of them, and that is ‘multiple small meals’ instead of few large meals. Keeping this principle in mind, here are a couple of meal plan options.

     Meal Plan #1
     Start your day with a good, filling breakfast. You could choose between different breakfast options such as a bowl of cereal with a cup of skimmed milk, fruits such as apples or pears, or an omelette, a low fat peanut butter sandwich (using whole wheat bread), bagels, etc. A good breakfast sets you up for a good day ahead and prevents you from overeating at lunch. If you end up feeling hungry a few hours after breakfast (and prior to lunch), you can consider having an orange or a couple of crackers and a cup of coffee. Lunch options could range from a bowl of vegetable soup, mushroom soup, lettuce salad, garden salad, steamed vegetables, grilled or broiled chicken breast, turkey breast, pita bread, etc. If you feel a bit hungry during the early part of the evening, and dinner is still a few hours away, then you can stem the hunger by snacking on a protein bar or eating a few almonds, walnuts, etc. Also, have a glass of fresh orange juice if you can. Dinner should always be a light meal. Possible dinner options could be low fat pasta, macaroni, spaghetti, brown rice, low fat butter or margarine, a bowl of strawberries with low fat yogurt, etc. Read more on healthy diet plan.

     Meal Plan #2
     In this case, you could start your day with a bowl of fruit such as water melon, papaya, etc. Alternatively, you could have a couple of boiled eggs, two pieces of toast (once again, whole wheat bread), and a glass of skimmed milk or coffee. Your late morning snack could be an apple, a pear or a jam sandwich. Lunch once again, could vary between soups, salads, sprouts, steamed vegetables, grilled or baked tuna fish, salmon, trout, cod, etc. For your evening snack, you could have a milk-based protein shake. Dinner options could vary between grilled chicken, baked potatoes, cabbage soup, beans, lentils, ravioli, baked corn and spinach with white sauce, etc. Read more on diet plans that work.

     Remember, when adopting a meal plan, there are several factors that need to be taken into consideration such as the person’s physique, his or her nutritional requirements, lifestyle, etc. Therefore, it is very much possible that the meal plan that you adopt may not turn out to be suitable for your spouse, or your brother, your sister, etc. If you have any confusion or element of doubt when selecting a diet plan or a meal plan, then it is always wise to consult a dietitian or a nutritionist who can first understand your needs thoroughly, and can then come up with an appropriate personalized meal plan for you.

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