Nutrition 4 Weight Loss Program A 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.
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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Class 2: Balanced Eating for Better Metabolism | 5
Nutrition 4 Weight Loss Program weightandwellness.com | 651-699-3438
©2016 Nutritional Weight & Wellness, Inc.
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
Class 2: Balanced Eating for Better Metabolism | 6
Nutrition 4 Weight Loss Program weightandwellness.com | 651-699-3438
©2016 Nutritional Weight & Wellness, Inc.
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
Class 2: Balanced Eating for Better Metabolism | 7
Nutrition 4 Weight Loss Program weightandwellness.com | 651-699-3438
©2016 Nutritional Weight & Wellness, Inc.
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
vegetables,½cuplimitedvegetablesor1servinggrainorbeans
• Fat:1-2servings
SNACK• Protein:2ounces• Carbohydrate:1serving• Fat:1serving
DINNER• Protein:4ounces• Carbohydrate:1cupormoreunlimited
vegetables,½cuplimitedvegetablesor1servinggrainorbeans
• 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