This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Let’s be real. Losing weight is so hard because it happens to slowly. There isn’t the immediate gratification of losing a pound in a couple minutes, so it is extremely difficult to stick to a plan. Results are hard to see, and it ultimately comes down to your nutrition plan, followed by your workouts. Finding the right nutrition plan is super important. It can make or break your goals. I have a fabulous, free nutrition plan to help you get rid of the extra weight and start feeling your best. Remember, I am not a doctor or nutritionist, I am just a fitness enthusiast and mama of three boys, who’s lost the baby weight three times now.
In this meal plan, we are keeping it as clean as possible with lots of fiber and protein. The key is to feel full. No one likes to feel hungry after they just ate. If you eat plenty of fiber and protein, we are setting ourselves up for success. I go over simple breakfast options, so you can throw together some food in a hurry. Lunch and dinners options are linked to recipes I love. I think that’s the easiest way to go because these are the foods I focus on. Protein, vegetables and fruit. I don’t have a dessert option because we are looking to lose weight fast. If you want to slow down the process you can go for a healthy dessert, but this is the fast-track meal plan.
Breakfast Options: Feel free to have as much coffee as you need, but keep creamer to a minimum. If using cream, use 1tbs or less.
Breakfast 1: 1 Cup cooked oatmeal with berries. Apple and 2 eggs. At least two glasses of water.
Breakfast 2: 2 Eggs scrambled with two cups of spinach, onion to taste and half a red pepper. One orange or grapefruit and 2 slices of turkey bacon.
Breakfast 3: 3 Three-ingredient pancakes (2 eggs, one banana and 1/4 dry quick oats) with berries and 2tbs of whipped cream on top. Apple or small fruit of choice.
Breakfast 4: 2 Hard-boiled eggs and one slice of Dave’s Killer Bread toasted with 1/4 avocado sliced on top.
Breakfast 5: Low-fat cottage cheese about 1/2 cup mixed with one peach or fruit of choice and a small handful of almonds (maybe 8 to 10).
Snacks Options: Eat a snack as soon as a couple hours after breakfast. You don’t want to let yourself get too hungry. If you are hungry just an hour after breakfast, eat part of your snack and save the rest for the next hour to help keep your blood sugar steady.
Option 1: Large Apple with a cheese stick.
Option 2: 10 Cashews and 10 Chocolate chips mixed with 1/4 cup or so of blueberries. Awesome, fresh and low sugar trial mix.
Option 3: Choose a protein bar under 200 calories that you like the taste and flavor
Option 4: Protein Smoothie with a vanilla protein powder, frozen blueberries and 1/2 a banana.
Option 5: 100 calorie yogurt of choice with one large fruit like apple, pear, orange or another of choice.
Lunch 1: Open-face tuna sandwhich. Recipe here from Skinny Taste.
Lunch 2: Grilled Reuben sandwhich from Skinny Kitchen
Lunch 3: Cilantro Lime Chicken Tacos from Eat Yourself Skinny.
Lunch 4: The Best Zucchini Casserole found on Give Recipe
Lunch 5: Skinny Spaghetti and Meat Balls from Pinch of Yum.
Snacks: If you need a snack to get to dinner, choose one from one of the options above, but try to skip a snack, drink water and get to dinner.
Dinner 1: Chicken Enchiladas Verdes from Skinny Taste
Dinner 2: Skinny Lasagna Rolls by Primavera Ktichen
Dinner 3: Skinny Mexican Chicken Casserole by Betty Crocker
Dinner 5: Chicken and Veggies Stir Fry by Skinny Kitchen
If you can stick to meals like this for 5 days, you are doing pretty good. The alternate for 5 more days with the meals I have here to keep you focused and on track. If you can get to 10 full days of eating healthier, skipping dessert and ultimately sticking to a plan, you are doing really well. That’s the first step, is deciding on a plan and sticking to it, even when it’s hard to see any progress! This is a great plan for anyone looking to lose weight fast because its satisfying, with some of the best recipes linked up, as well as light on calories to get you burning your reserves.
You always want to add some sort of workout program into your life for more than just weight loss. Your nutrition is really what is going to make you lose weight, but the workouts are going to maintain your muscle, keep your shape and protect your body. There’s a bigger reason to exercise than just weight loss, but if you can’t find the time to fit in workouts, you will still lose weight by sticking you a healthy eating plan.
I have a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
Here is what one mama emailed me on the program:
“I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a workout program to combine with a meal plan to help you lose the baby weight, not your milk!! !
I created this program to be affordable and realistic for new mams!