Meal Planning Guide

Focusing on Diet, Exercise, and Stress Management for Weight Loss and Total Well-being

By Jacquelyn Hollister, Certified Health Coach

Copyright©2013 Her Mind & Body. All Rights Reserved

ISBN 978-1-304-52354-9

www.HerMindandBody.com

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To purchase a hardcopy of this ebook, which includes charts for up to 12 weeks of meal planning, visit:

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ContentsMeal Planning Guide .........................................................................................................................................................................................................................................................1

Copyright ........................................................................................................................................................................................................................................................................... 2

Contents ............................................................................................................................................................................................................................................................................ 3

Introduction ...................................................................................................................................................................................................................................................................... 4

Determine Your Daily Calorie Limit ...................................................................................................................................................................................................................................5

Meal Planning Guidelines..................................................................................................................................................................................................................................................6

Weekly Meal Planner ........................................................................................................................................................................................................................................................7

Eating Clean....................................................................................................................................................................................................................................................................... 8

Eating Clean Food List .......................................................................................................................................................................................................................................................9

References....................................................................................................................................................................................................................................................................... 10

Her Mind & Body Publications ........................................................................................................................................................................................................................................11

Her Mind & Body: Focusing on Diet, Exercise, and Stress Management for Weight Loss and Total Well-being .......................................................................................................12

Her Mind and Body: Twenty-Five Pounds Lighter ......................................................................................................................................................................................................13

Her Mind & Body 12 Week Meal Planning Guide .......................................................................................................................................................................................................14

eBook Survey................................................................................................................................................................................................................................................................... 15

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Introduction“When you fail to plan, you plan to fail.”

How many times have you become frustrated about your weight loss progress? Well, I’m sure you already know that diet and exercise are the main components for achieving weight loss, but why is it so damn difficult? I have asked many women which part of the equation is most challenging and most responded that dieting is a major obstacle--but it doesn’t have to be. Planning is key if you want to succeed! This is why I encourage meal planning. When done consistently, meal planning will help you to stick to your eating plan, make grocery shopping easier, and even save you time and money. Oh, and did I mention less frustration?

On the following pages you will be provided with basic tools to help you with weekly meal planning for weight loss success. I suggest that you print the meal planner, complete it, then take it to the kitchen with you and cross out the things that you already have. It’s a waste of time and money to buy something that you already own!

You may even want to take a look at what you already have, and then search the internet for healthy recipes that include that particular food, and add the missing ingredients to your grocery shopping list.

You are the author of your meal plan, and I am providing you with the tools to create it. You already have an idea of what it means to eat healthy, right? So use that knowledge! If you need assistance with meal ideas, I suggest that you check out http://allrecipes.com/recipes/healthy-recipes/. For those of you who count calories, this website includes calorie and nutrition information for each recipe.

I Sincerely hope that you find this tool beneficial !

Founder of Her Mind & Body,

Jacquelyn Hollister, CHC

P.S. Be sure to check out the bonus clean eating guide and clean eating food list at the end of this eBook!

*Please check with your doctor before significantly changing your diet or starting a new exercise regimen.

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Determine Your Daily Calorie Limit1The key to weight loss is creating a calorie deficit. To lose one pound, a calorie deficit of 3,500 calories would need to be created. The best way to achieve this is through a combination of diet and exercise. Use the worksheet below to determine how many calories you will need to consume each day in order to lose 1-2 pounds per week. 2As you lose weight and activity becomes easier, you will burn fewer calories performing the same activities. Therefore as you lose weight, you will need to periodically re-calculate your daily calorie limit.

3A. Start with 354B. 6.91 x age = __________C. Subtract B from A and write the answer here __________D. 9.36 x .45 x weight in pounds = __________E. 726 x .0254 x height in inches = __________F. Add D and E and write the answer here __________G. Select your current physical activity level from the options below and write it here __________Sedentary1.00

Typical daily living activities(e.g., household tasks, walking tothe bus)

Low Active1.12

Typical daily living activitiesPLUS 30-60 minutes of daily moderate activity (e.g., walking at 5-7km/h)

Active1.27

Typical daily living activitiesPLUS at least 60 minutes of dailymoderate activity

Very Active1.45

Typical daily living activitiesPLUS at least 60 minutes of dailyModerate activity PLUS an additional 60 minutes of vigorous activity or 120 minutes of moderate activity

H. Multiply G by F and write the answer here __________I. Add H and C and write your answer here __________ This is the calories required to maintain your current weight.J. *Subtract 500 from I and write your answer here __________ This is your estimated daily calorie limit for losing 1 pound per week

*Note: If you desire to lose 2 pounds per week, in addition to reducing your calorie intake by 500, you can also burn 500 calories through physical activity. If you think your daily calorie limit is too low, you may increase your calories, but at the same time you would need to increase physical activity to burn those extra calories. It is also important to know that consuming less than 1,200 calories per day is not recommended due to possible health risks.

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Meal Planning GuidelinesSkipping meals is a no-no if you find yourself ransacking the kitchen late in the evening. This is why I recommend eating six meals a day (breakfast, lunch, dinner, and 3 snacks). Follow the guidelines below for planning your meals from week to week. Plan your six meals at the beginning of the week. By doing this, you will be more inclined to stick to your eating plan. Also, plan your meals 2-3 hours apart. For example:

If you prefer counting calories, be sure to divide your calories between your meals, allowing no more than 400 calories each for breakfast, lunch, and dinner, and no more than 200 calories each for your snacks. You can get creative with divvying up your calories. It’s all up to you, as long as you follow the above guidelines. For example, if your daily calorie limit is 1,500 calories, you may allot 350 calories for breakfast, 350 calories for lunch, and 350 calories for dinner. The remaining 450 calories you may divide among your 3 snacks. If you think your daily calorie limit is too small, you may increase your calories, but at the same time you would need to increase physical activity to burn those extra calories.

If you prefer portion control, be sure that half your plate (of regular size) consists of high fiber vegetables, 1/4 whole grains, and 1/4 protein for breakfast, lunch and dinner, and for your snacks choose high fiber fruits and vegetables. There are portion control plates, bowls and lunch containers out there so I would suggest investing in a few if you prefer to go this route.

As I mentioned in the introduction, for healthy recipe ideas that also include calorie and nutrition content, check out http://allrecipes.com/recipes/healthy-recipes/

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Weekly Meal PlannerPlanning your meals will help you stick to your personal eating plan, make grocery shopping easier, and save time and money. Use the chart below to plan your meals for the week. Need meal planning ideas? Check out www.allrecipes.com/recipes/healthy-recipes.

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Eating Clean

Simply put, eating clean means avoiding processed and refined foods, and instead consuming healthy whole foods. 4Below are basic guidelines for eating clean. *Please check with your doctor before significantly changing your diet or starting a new exercise regimen.

Eat whole foods: Whole foods are foods that have not undergone any processing. The foods you eat on this type of plan are straight from the farm. For example, whole fruits and vegetables, whole grains, grass-fed and free-range meats, reduced fat dairy products, unsalted nuts, and seeds.

Avoid processed foods: Processed foods are basically any food that has a label, meaning that more than one ingredient was used to make it. You don’t have to eliminate all processed foods (like canned beans, whole grain pasta, or natural cheese), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping cart.

Eliminate refined sugar. This means stay away from candy bars, sugary cereals, snack cakes, or any other prepackaged junk food. Refined sugar provides nothing but calories, and has no nutritional value.

Do not skip meals. By eating 6 small meals throughout the day (breakfast, lunch, dinner, and 3 snacks), you can help rev up your metabolism and never get so hungry that you feel deprived. Say goodbye to evening binging!

Cook homemade meals. Instead of buying prepackaged meals, prepare homemade meals. You don’t have to be Chef [insert your name here] to make delicious meals. Utilize the internet to search for recipes. The more you cook, the better you will get at it.

Combine healthy fats or protein with carbs. Do you sometimes still feel hungry after a meal? For the most satisfaction, and so you’ll be less tempted to eat junk food, combine protein with carbs or carbs and healthy fat. This simple act will fuel your body and curb the hunger monster.

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Eating Clean Food ListThis list is not all inclusive but serves as a guide to help you get an idea of which foods you can incorporate into your personal clean eating plan.

VEGETABLES(If possible, choose in-season organic options, preferably fresh, but frozen is okay)❑ Cucumber❑ Romaine lettuce❑Mushrooms ❑ Green beans❑ Asparagus❑ Broccoli❑ Squash❑ Turnip ❑ Spinach❑ Kale❑ Onions❑ Scallions❑ Garlic❑ Celery❑ Sweet Potatoes❑ Zucchini (baby squash)❑ Tomato❑ Peppers

FRUITS(choose in-season organic options, preferably fresh, but frozen is okay)❑ Fresh berries (blueberries, blackberries, raspberries, strawberries, cherries)❑ Apples❑ Pears❑ Avocado❑ Apricots❑ Dates❑ Grapes❑Grapefruit❑ Pears❑ Peaches❑ Mango❑ Kiwi❑Nectarines

GRAINS AND CEREALS❑ Whole-grain breads❑ Whole-grain wraps (Ezekiel wraps for example)❑ Long-grain brown rice❑ Pearled barley❑ Oat bran❑ Quinoa❑ Cracked Bulgur❑ Millet❑ Whole-wheat flour❑ Other whole-grain flours (quinoa, amaranth, spelt)❑ Muesli❑ All-Bran❑ Steel-cut oats

MEAT AND DAIRY❑ Chicken breast❑ Pork tenderloin❑ Salmon❑ Tilapia, cod, or other white fish❑ Beef tenderloin❑ Bison❑ Lean ground turkey❑ Lean ground chicken❑ Eggs (omega-3 variety)❑ Skim milk❑ Low-fat soymilk, rice milk or almond milk❑Low-fat regular or Greek yogurt, plain❑ Olive oil-basedmargarine

NUTS AND SEEDS❑Unsalted almonds, cashews, walnuts, pecans❑Unsalted sunflower seeds❑ All-natural nut & seed butters (almond, cashew, peanut, tahini)❑Flaxseed

DRY LEGUMES❑Beans (black, lima, kidney, pinto, etc)❑ Chickpeas❑ Lentils❑ split peas

OILS AND VINEGARS❑ Extra-virgin olive oil❑ Safflower oil❑ Balsamic vinegar❑ Rice vinegar❑ Apple cider vinegar

CONDIMENTS, HERBS, AND SPICES❑ Mustard❑ Salsa❑ Honey❑ Sea salt❑ Lemon juice❑ Lime juice❑ Herbs (fresh or dried parsley, cilantro, oregano, etc)❑ Vanilla, best quality❑ Cocoa powder❑ Sea salt❑ Sugar substitute (Agave nectar, stevia)❑ Spices (black pepper, cumin, nutmeg, cinnamon, curry powder, chili powder, garlic powder, dried red pepper, etc.)

BEVERAGES❑ Green tea❑ Coffee❑ Bottled water

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References1“Weight Loss-Intentional.” MedlinePlus. 28 Aug. 2011<http://www.nlm.nih.gov/medlineplus/ency/article/001940.htm>

2“Calculating Calorie Needs: Diet and Weight Loss Tutorial.” Caloriesperhour.com. 14 Aug. 2011< http://www.caloriesperhour.com/tutorial_need.php>

3Food and Nutrition Board, and Institute of Medicine. “Energy.” Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Ed Otten, Jennifer J., Jennifer Pitzi Hellwig, and Linda D. Meyers. Washington: The National Academies Press, 2006. 82, 84

4“Eating Clean for Dummies.” Dummies.com. 8 Oct. 2013<http://www.dummies.com/how-to/content/eating-clean-for-dummies-cheat-sheet.html>

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Her Mind & Body PublicationsJacquelyn Hollister, founder of Her Mind & Body, is a graduate of the Institute for Integrative Nutrition where she received her Health Coach certification. Her mission is to help women who desire to lose weight to improve their eating habits, develop enthusiasm towards physical fitness, and learn simple techniques for reducing stress in their lives. Jacquelyn truly believes that YOU have the power to lose weight, and that Her Mind & Body has the tools and resources to help you. Find more useful tools and resources for weight loss success on the following pages.

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Her Mind & Body: Focusing on Diet, Exercise, and Stress Management for Weight Loss and Total Well-beingBy Jacquelyn HollisterPaperback, 230 pagesISBN 978-1-304-49584-6

Her Mind & Body addresses 3 main aspects of total well-being to help you achieve the weight loss you desire:

Diet You will be able to determine how many calories you will need to consume in order to lose weight and learn how to use this information to plan healthy meals. You will also be introduced to the Her Mind & Body Weight Loss Plan which is very simple to follow.

Exercise You will learn how to maximize your weight loss efforts during exercise by determining what your personal “exercise zone” is.

Stress Management Are you an emotional eater? Oftentimes the emotional stress in our lives stems from issues with money (lack of, debt, etc), poor relationships (with our Higher Power, our selves, and/or others), and our physical environment (disorganization, clutter, etc). You will learn a simple technique for creating a plan of action to reduce stress in these areas.

This book Includes weight loss assessment tools, progress charts, daily food and exercise trackers, and daily stress resolution worksheets.

You have the power to lose weight, and this book has the tools and resources to help you!

Request this book at your local bookstore or order it online at http://www.lulu.com/spotlight/HerMindandBody

13

Her Mind and Body: Twenty-Five Pounds LighterBy Jacquelyn HollistereBook, 12 pagesISBN 978-1-300-82929-4

Are you new to weight loss? If so, it is important to start off with a good foundation. There is so much information out there about weight loss that it’s easy to get confused. My motto is K.I.S.S.—Keep it Simple Sweetie! When it comes to weight loss—diet, exercise, and stress management is the key—it’s that simple!

In ths book you will:

Determine what your personal daily calorie limit should be for weight loss to occur

Learn how to make better food choices

Learn how to optimize your weight loss efforts during exercise

I will also help you to create a plan of action to reduce stress, which is a known road block towards weight loss success.

Get ready to embark on a healthy weight loss journey!

You have the power to lose weight, and this guide has the tools and resources to help you!

Request this book at your local bookstore or order it online at http://www.lulu.com/spotlight/HerMindandBody

14

Her Mind & Body 12 Week Meal Planning GuideBy Jacquelyn HollisterPaperback, 24 pagesISBN 978-1-304-50964-2

"Failing to plan is planning to fail", and if you want to be successful at weight loss, YOU MUST PLAN!

This 12 week meal planning guide will provide you with the tools you will need to plan your meals from week to week. Not only does planning your meals help with weight loss, but it also makes grocery shopping easier and saves time and money.

In this guide, you will:

•Determine your daily calorie limit•Use your daily calorie limit as a guide for planning six meals a day (breakfast, lunch, dinner, and three snacks)•Learn how many calories to allot for each meal

Also includes 12 weeks of meal planning charts and BONUS clean eating guide and food list.

You have the power to lose weight, and this guide has the tools and resources to help you!

Request this book at your local bookstore or order it online at http://www.lulu.com/spotlight/HerMindandBody

15

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