We've had a few emails requesting a weekly meal plan that helps men and women lose weight without feeling hungry. After thinking about it, we decided to build a manageable 1,600 calorie meal plan designed for men or women looking to lose weight, or just maintain current weight.
Before we outline the meal plan, let's talk about calories. The FDA cites that the average woman needs 2,000 calories per day to maintain her weight. Men need something like 2,400. Okay. Those numbers are based on the average woman weighing 135 pounds and working out three times per week.
Let's just say that most of us aren't this woman. I know that if I were to eat 2,000 calories, I wouldn't fare so well because I am a petite gal. Even though I am muscular, my body doesn't demand that many calories, but for some women 2,000 calories make sense.
For the sake of everybody's sanity, let's presume that you are eating 2,000 calories everyday. And if you want to know how many you "should" be eating daily, check out this calorie calculator. If you are looking to lose some weight, dropping to a 1,600 calorie meal plan with the inclusion of exercise can help you lose about a pound per week.
And if you are more petite like I am, a 1,600 calorie day will probably be a solid number for weight maintenance. But really, you should do some personal investigating of your own eating habits. How? Food journal baby. Track your food intake for two weeks in a food journal. Analyze it using MyFitnessPal and you can determine how much you are eating, and if you are in the appropriate range for your weight/body image desires.
The meal plan that I have prepared for you hits between 1,500-1,650 calories per day. You can swap fruits and or veggies depending on the season. The plan does contain wheat, fish, and animal products, but you can do some substitution if needed.
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