3 Women Share Their Meal Plans That Helped Them Lose 10 Pounds
We all know that losing weight is not easy at all. However, with small changes in your daily routine, much can be achieved in your weight loss plan.
The thing is, pinpointing the changes you need to make to lose 10 pounds can be a lot more challenging than adjusting your diet to lose, let’s say, 50.
Women’s Health asked 6 women to get super-specific about what they ate every day to drop 10 pounds and keep it off.
1. Talia Koren
Here is Talia’s story – “I lost 10 pounds and maintained my weight loss by cooking 75% of my meals instead of eating out all the time, which I was doing a lot. I focused on eating only whole foods and doing mild exercise, like jogging and yoga, at least three times a week. I weighed 132 pounds in the fall and winter of 2015, and by late summer 2016, I weighed 122 pounds.”
$41 grocery haul for this week! Keeping my pantry stocked with grains, oils and spices is the reason why my groceries usually cost $40-$60 (under $250/month). 💰How much do you spend on groceries? Do you wish you could spend less? . PS- my mealprep from last night is still on my snap story: pizza468 👻 . . . . . #healthylifestyle #fitfam #fitchickscook #fitgirl #tiufam #bbgfam #feedfeed #foodgawker #food52 #buzzfeast #huffpotaste #beatifulcuisines #foodphotography #wellness #instagood #eeeeats #fromscratch #homemade #foods4thought #bgbcommunity #feedyoursoull #foodie #healthyfoodshare #cleanfoodshare #protein #iamwellandgood #healthnut #droolclub
Talia’s diet plan:
Breakfast: 1 whole-grain waffle with 1 Tbsp peanut butter and ½ sliced banana
Snack: A handful of almonds and dried cranberries
Lunch: 4 oz. grilled salmon, 1 c chopped, grilled asparagus, ½ of a small roasted sweet potato with cayenne pepper
Snack: 1 green apple
Dinner: Two scrambled eggs with ½ chopped tomato, a handful of spinach, ¼ cup low-fat cheese, and Sriracha, wrapped in a whole-wheat tortilla
Snack: ½ cup berries with ½ cup plain Greek yogurt and a drizzle of honey
2. Brandi Hamerstone
Here is Brandi’s story – “After two kids and a stressful divorce, I gained weight and my metabolism felt super slow. I decided I needed a change. So I started following a plan where I ate 18-21g of protein, 5g of fat, and 15-18g of carbohydrates every three hours. I ended up losing a little more than 10 pounds over the course of six months.”
Brandi’s diet plan:
10 AM: Chocolate Chip Cookie Dough Quest Bar
1 PM: 1 can of tuna with 2 tsp mayonnaise and 1 red apple, or a turkey and spinach wrap with mayonnaise
4 PM: A FlapJacked Cinnamon Apple Mighty Muffin
7 PM: 4-5 oz. of salmon with Brussels sprouts or a salad with cheese, ground chicken, lettuce, and tortilla chips
3. Megan Bauer
Here is Megan ‘s story – “For a long time, I thought it would be impossible to lose the extra weight I had gained over the years since college. I work a desk job 40-plus hours a week, so I have to be incredibly diligent about meal planning and prep. I started watching my portions and measuring out food as well as eating a balanced diet. I’ve realized that eating unhealthy food only gives me satisfaction for a few minutes and then it’s gone. Eating healthy is about realizing what your long-term goals are and sticking to those.”
Megan’s diet plan:
Breakfast: 2 eggs and 1 piece of whole-wheat toast with ¼ smashed avocado on it
Snack: A shake with 1 c blueberries, 2 Tbsp peanut butter, and a scoop of protein powder (I use hemp-seed protein)
Lunch: ¾ c of a protein (like chicken), ½ c of a carbs (like quinoa), and 1 c of steamed kale, bell peppers, and mushrooms. I like to make salsa chicken, which is 2 lbs. of chicken breast cooked in a slow cooker with 1 c salsa. It makes delicious shredded chicken. I also season the breasts with red pepper flakes and cumin.
Snack: 1 c of fruit (like strawberries), 1 c of veggies (like sweet peppers)
Dinner: ¾ cup of a protein (tuna, salmon, or pork tenderloin) and one veggie (usually broccoli)
For more info check out 6 Women Share The Exact Meal Plans That Helped Them Lose 10 Pounds
The article 6 Women Share The Exact Meal Plans That Helped Them Lose 10 Pounds originally appeared on Women’s Health.
Source: Prevention; HealthAwareness