FREE WEIGHT LOSS MEAL PLAN

TNTSonline’s

FREE NUTRITIONAL REPORT

TOP WEIGHT LOSS MEALS

Women’s health and fitness magazines have been telling us that, “Abs are made in the kitchen” and they are absolutely right!

Your diet is the single most important component to both keeping you healthy and helping you see the results of your training program. No matter what you goal is; lose weight, get long lean muscles, improve your health and feel great, your diet will dictate how quickly you achieve these goals.

Noshing on fast food for every day (even every week) WILL hinder your results and how you feel! It’s important to fuel your body with enough nutrients and variety of nutrients (I’m looking at you Grape Fruit Diet!) while at the same time you limit the junk.

As a team of expert trainers, we at True North Training Systems work together to create custom nutrition and training programs for clients both online and in person.

We focus our time on teaching individuals the right strategy for them to yield the benefits of a high quality and nutrient dense nutrition plan.

Obviously there are no cookie-cutter programs or “one size fits all” nutrition plans. There are however, basic guidelines and suggestions that will help give you a kick-start towards making educated and smart food choices.

It starts with wanting to make a change, then understanding your best choices, then execution. TNTSonline coaches’ is to provide you with that understanding so you can venture out into the wild food jungle and know which vine to swing from!

Below is our Top 3 Weight Loss meals with macronutrients outlined and full example day for you to follow.

By providing you with the macronutrients, you are then in a position to adapt and change up the plan based on what you personally need. (More on this can be found in our website! http://www.tntsonline.com/blog/)

Again, you cannot just rely on diet alone to get you lean and fit. You’ll also need a sprinkle of patience, a dash of hard work and en effective training program based around your goals, body and equipment availability. Check out TNTSonline’s website for FREE Training Workouts and our Facebook Page for different exercises and suggestions.

 


Weight loss Kick-Starter Meal Plan

Meal 1- Spicy Eggs on Toast

2 whole eggs, chopped hot peppers, 1 whole-wheat English muffin, 1/3 avocado, salt & pepper to taste.

Sauce: 1/4cup plain low fat Greek yogurt, lemon juice, splash of orange juice, cayenne pepper (divide some out for garnish too)

Macros: 30g Carbs, 20g Fat, 24g Protein

egg, avocado, greek yogurt & cayenne pepper dressing on an english muffin
egg, avocado, greek yogurt & cayenne pepper dressing on an english muffin

Meal 2- Chicken Breast with Fresh Bean Salad

3oz chicken breast (cooked weight),

Mix together: 3tbsp Low Fat Italian salad dressing, 1/3 cup spicy salsa, 3/4cup pinto beans (rinsed), 1/4cup low fat feta cheese, sliced green onion

Macros: 51g Carbs, 15g Fat, 39g Protein

chicken & beans with salsa & feta cheese
chicken & beans with salsa & feta cheese

Meal 3- Steak Lettuce Wraps

3oz marinated flank steak, 2/3cup (cooked) brown or wild rice or quinoa, Butter lettuce leaves

Marinade: lime juice, 1tbsp olive oil, 2tbsp balsamic vinegar, 1tbsp honey, chili powder, ground cumin. Sit for 10min.

Macros: 44g Carbs, 23g Fat, 28g Protein

beef and rice
beef, rice with Sriracha in a lettuce wrap

Allotted Macros for Snacks and/or Pre/Post Workout meals-

46g Carbs, 10g Fat, 24g Protein

*spread out among Pre & Post workout meals or if you aren’t training that day spread into snacks over the day.

 

For a more customized Nutrition Plan & Training Program, check out what we can offer you! 

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