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Hi, I'm Jenaé Frick and this is my blog. I'm a certified yoga instructor, and a certified NASM personal trainer. I'm also a new mommy! Welcome to my life! Click here to read more about me.

 

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Meal Planning - My Menu

A lot of you out there are looking for meal plans and wondering what you should eat. If you want to lose weight only ONE rule applies - you must burn more calories than you consume. Outside of that rule, all you have to do then is figure out what you like to eat, what healthy foods you want to incorporate and then count the calories up to make sure you eat the right amounts to stay within a calorie deficit. Use this calorie calculator to see how many calories you need to maintain weight, then subtract however many calories you feel is reasonable for you to lose weight. I would suggest subtracting 300-500 calories. 

This week I'm going to put myself into a calorie deficit of about 500 calories. I've decided to keep my menu around 1400 calories per day, and I'm including foods that I ENJOY. Eating what you enjoy is a a huge key to long-term success. Here's my menu for this coming week for you all to see!

I will be eating the same thing every day of the week.

Breakfast: 445 calories

1/2 cup of oats 150 cals

1 cup skim milk 90 cals

1 tbsp peanut butter 95 cals

1 scoop chocolate whey protein 110 cals

Mid-morning snack: 120 calories

1 tub of broccoli 50 cals

10 almonds 70 cals

Lunch: 307-350 calories (depends on the cheese)

Italian Salad- 

spinach 20 cals

olive oil 120 cals

balsamic vinegar 17 cals

1 cucumber 10 cals

1 roma tomato 20 cals

gorgonzola cheese or parmesean 20+ cals

2 slices of deli meat 100 cals

Afternoon snack: 130 calories

1 greek yogurt of choice 130 cals

After work relaxing treat: 100 calories

1 healthy choice frozen yogurt dessert 100 cals

Dinner: 200 calories

2 eggs 160 cals

spinach 20 cals

parmesean cheese 20 cals

Nighttime snack: 45 calories

1/4 cup cottage cheese 45 cals

Total: 1390 calories 

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As you can see I'm a huge fan of dairy, but not a big fan of meat. I'll be going to the grocery store tonight to finish getting the rest of the ingredients I'll need! 

If you would me to create a personalized meal plan for your goals, send me an email at jenae@yogaeatrun.com. I charge $19 for a 1 week custom meal plan. 

 

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