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Nutrition 4 Weight Loss ProgramA 12-week nutrition series for weight loss and optimal health

Class 2: Balanced Eating for Better Metabolism

weightandwellness.com | 651-699-3438©2016 Nutritional Weight & Wellness, Inc.

Class 2: Balanced Eating for Better Metabolism | 2

Nutrition 4 Weight Loss Program weightandwellness.com | 651-699-3438

©2016 Nutritional Weight & Wellness, Inc.

Resources for class 2:

FOCUS ON SUCCESS: • Thenewfoodplanandthefoodjournalgiveyouthetoolstohaveanorganizedefforttoachieve

your goals.

• Use the Magic Within Me Food Journal for self-awareness. You can plan your meals or track what you eat. People who keep a food journal are more successful losing weight.

• Not sure what to eat? Choose balanced meals and snacks from the Meal Planning Ideas.

• BalancedEatingGuide• MealPlanningIdeas

• MagicwithinMeFoodJournal

• DailyFoodPlanforWomen• DailyFoodPlanforMen

The Nutrition 4 Weight Loss food plan is based on the new science of weight loss... ...notoncalories.It’sbasedonnutrientsto:• Increasemetabolism,• Controlcravings,• Increaseenergyand• Supportwellness.

Balancedeating=protein+carbohydrate+arealfateverytimeyoueat.

Print and keep the Balanced Eating Guide handy; it’s your new eating plan.

“Balanced eating is the best approach to permanent weight loss.”

—Good Calories, Bad Calories Gary Taubes

• Realproteinincreasesyourmetabolismbyupto30%fortwohourseverytimeyoueatit.

• Realfatsareessentialforweightlossandfeelingsatisfied.

• Vegetablearethebestcarbohydratechoiceforyourmetabolism. » You will lose weight better by eating vegetable carbohydrates than by eating pasta or crackers.

• Watersupportsyoumetabolism,andwerecommenddrinking8-10glassesofwaterperday. » Divide your weight by two and drink that much water daily.

• Skipthesoda;evendietsodadecreasesmetabolism.

Doyouhavethehabitofskippingmeals?Thatnotonlyslowsyourmetabolism,butalsosetsyouupforcravings.Makeacommitmenttoeatatleast5times/dayforbetterenergyandmetabolism.

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Meal Planning Ideas

BREAKFAST• 2eggs,1cupgreenbeans,1sliceryebread,2

tsp.butter• 2oz.ofsmokedsalmon,1cupsliced

cucumbersandtomatoes,2Wasacrackers,2T.creamcheese

• 2oz.chickenorturkeysausage,1cupbroccoli,½cupsweetpotatooryam,2tsp.oliveoil

• Proteinshake:1cupplainyogurt,1scoopwheyproteinpowder,½cupstrawberries,2T.coconutmilkor1T.nutbutter

SNACK (Morning and Afternoon)• 2sliceschemical-freedeliturkeyorham,½

avocado,2Wasacrackers• 2sliceschemical-freedeliturkeyorham,2T.

creamcheese,1smallfruit• 2oz.steak,½cupcarrots,6olives• 1-2deviledeggs,1cuprawveggies• ½cupcottagecheese,½cupblueberries,1T.

sunflowerseeds• 1cupchili,2T.sourcream• 1proteinbar

LUNCH• 2cupssaladgreens,½cuppeas,1cup

asparagus,½cupredpepper,½cupcherrytomatoes,½cupsnowpeas,1T.oliveoilandbalsamicvinegar,6olivesand4oz.chickenbreast

• Stuffedtomatowith1cupchickensalad,1Ryvitacracker(plain)

• 4oz.burgerontopofalargesaladwitholiveoilandbalsamicvinegar

• 4oz.salmonpatty,½cupsweetpotato,mixedsalad,oliveoilandbalsamicvinegardressing

• Chickenwildricesoup,celeryandnutbutter

DINNER• 4-6oz.steak,2cupsbroccoli,½smallbaked

potato,2tsp.butter• 5oz.broiledsalmon,2cupsasparagus,carrots

andsnowpeas,½cupbrownrice,2tsp.oliveoil

• 2cupofchili,greensalad,oliveoilandvinegardressing

• Chickenvegetablestewover½cupbrownrice• 2cupsofbeefstew,2Wasacrackerswith2T.

almondbutter• Stirfry:4oz.chickenbreast,broccoli,

cauliflower,celery,greenbeans,carrotsandwaterchestnuts,oliveoil,with½cupbrownrice

BEDTIME SNACK• ½cupraspberries,2T.heavycream• ½apple,2T.nutbutter• Celery,2T.creamcheese• ½pearsautéedin1tsp.butter,add2walnut

halvesand1T.cream• ½cupyogurt,½cupberries,10pecanhalves




Magic Within Me Food JournalBREAKFAST Date:_______________

Protein:Carbs:

Fat:

SNACKProtein:

Carbs:Fat:

LUNCHProtein:

Carbs:Fat:

SNACKProtein:

Carbs:Fat:

DINNERProtein:

Carbs:Fat:

SNACKCarbs:

Fat:

WATER: Check each glass of water you drank.

EXERCISE: Type:

Amount:

WELLNESS CHECK: Mark how you feel on the line.

My energy:

My moods:

My pain level:

Today I was:

I have the magic within me to plan healthy meals.

Tired Feel GreatGood Energy

Bad GreatGood

High NoneModerate

Unfocused Productive & Positive

BREAKFAST Date:_______________

Protein:Carbs:

Fat:

SNACKProtein:

Carbs:Fat:

LUNCHProtein:

Carbs:Fat:

SNACKProtein:

Carbs:Fat:

DINNERProtein:

Carbs:Fat:

SNACKCarbs:

Fat:

WATER: Check each glass of water you drank.

EXERCISE: Type:

Amount:

WELLNESS CHECK: Mark how you feel on the line.

My energy:

My moods:

My pain level:

Today I was:

I have the magic within me to be happy with who I am.

Tired Feel GreatGood Energy

Bad GreatGood

High NoneModerate

Unfocused Productive & Positive




Daily Food Plan for Women

BREAKFAST• Protein:2-4ounces• Carbohydrate:1cupormoreunlimited

vegetables,½cuplimitedvegetablesor1servinggrainorbeans

• Fat:1serving

SNACK• Protein:1-2ounces• Carbohydrate:1serving• Fat:1serving

LUNCH• Protein:4ounces• Carbohydrate:2cupsormoreunlimited


• Fat:1-2servings

SNACK• Protein:2ounces• Carbohydrate:1serving• Fat:1serving

DINNER• Protein:4ounces• Carbohydrate:1cupormoreunlimited


• Fat:1serving

BEDTIME SNACK• Carbohydrate:1servingfruit• Fat:1serving

Daily Food Plan for Men

BREAKFAST• Protein:3-4ounces• Carbohydrate:1cupormoreunlimited

vegetables,1cuplimitedvegetablesand1servingofgrainorbeans

• Fat:1serving

SNACK• Protein:2-3ounces• Carbohydrate:2servings• Fat:1serving

LUNCH• Protein:6ounces• Carbohydrate:2cupsormoreunlimited

vegetables,1cuplimitedvegetablesor2servingsofgrainorbeans

• Fat:1-2serving

SNACK• Protein:2-3ounces• Carbohydrate:2servings• Fat:1serving

DINNER• Protein:6ounces• Carbohydrate:2cupsormoreunlimited

vegetables,1cuplimitedvegetablesor2servingsofgrainorbeans

• Fat:1serving

BEDTIME SNACK• Carbohydrate:1servingfruit• Fat:1serving

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