Barbie’s 1400-calorie meal plan and skeleton

 

Hello! The first step to changing your body—losing weight and getting fit—is to Bring It with your eating! The second step is, of course, bringing it with your workout by pressing play six times a week. In some ways, that seems to be the easy part! I understand that for many, learning how to eat right can seem like an overwhelming task. That’s why I’ve tried to simplify the process of learning to choose the right foods by creating what I term “a skeleton.”

The skeleton is meant to provide you with a general outline that will allow you to choose the right ratio of carbs, protein, veggies, fruit, and dairy, without having to eat each the exact foods listed.

Please read this document carefully. I want to empower you by helping you choose the right foods on your own! This document is meant to do just that. If you have any questions, please ask! I will be happy to help you.

Are you ready?

 

Here we go:

STEP ONE: From Meal Plan to Skeleton

The following seven-day meal plan was taken directly from the Million Dollar Body Club Meal Planner.

 

For instructional purposes, we will take one sample day and teach you how to create your own skeleton:

Please take a close look at the proposed meal plan for day 1.  In the column to the right of the food item listed, we have labeled the food “carb”, “protein,” “veggie,” “dairy,” “fruit,” or “fat.”

NOTE: You can use SHAKEOLOGY to replace a meal. You can choose which meal. Shakeology can help you lose weight! I use it both as a meal replacement and as a recovery drink. I swear by this product!

Basic 1400 Calorie Meal Plan

Today’s Nutritional Index

Calories             1,412

Carbs             151 g

Protein             129 g

Fat             36 g

Fiber             25 g

 

DAY 1

Breakfast

Oatmeal and Blueberries

* 1 cup cooked oatmeal                        (CARB)

* 1 cup nonfat milk                                    (DAIRY)

* 1 cup blueberries                                    (FRUIT)

or

SHAKEOLOGY and almond milk (1 cup)

Snack

Raspberry Protein Smoothie

* 1 cup sliced raspberries                        (FRUIT)

* 1 scoop Beachbody’s Whey Protein Powder                        (PROTEIN)

* 1 cup nonfat milk                                                                        (DAIRY)

Mix ingredients in blender.

Lunch

Turkey Sandwich

* 2 slices whole wheat bread            (CARB)

* 4 slices turkey                                    (PROTEIN)

* 4 leaves romaine lettuce                        (VEGGIE)

* 1 tsp. mustard                                    (condiment)

* 2 slices tomato                                    (VEGGIE)

* 1 cup alfalfa sprouts                        (VEGGIE)

Snack

Cottage Cheese with Paprika

* 1 cup low-fat cottage cheese            (PROTEIN or DAIRY)

* 1 tsp. paprika                                    (condiment)

Dinner

Salmon, Brown Rice, Asparagus, and Salad

* 4 oz. broiled or baked salmon fillet                        (PROTEIN)

* 1/2 cup cooked long-grain brown rice                        (CARB)

* 2 cups shredded romaine lettuce                                    (VEGGIE)

* 1 cup chopped steamed asparagus                        (VEGGIE)

* 1 cup sliced cucumbers                                                (VEGGIE)

* 1-1/2 Tbsp. vinegar and oil Italian dressing            (condiment, FAT)

By determining, for example, that 4 oz. of salmon is a PROTEIN and  ½ a cup of cooked long grain rice is a CARB, we have just created a skeleton.

Let’s put it all together:

 

IF you are trying to eat 1400 calories a day, your SKELETON will look like this:

 

1400 Calorie SKELETON

 

Breakfast:

–carb

–dairy

–fruit

 

 

Snack:

–protein

–dairy

–fruit

 

 

Lunch:

–carb (REMOVE IF YOU WANT)

–protein

–veggies

 

 

Snack:

–protein

 

 

Dinner:

–protein

–veggies

–carb (but try to not eat carbs at night!)

STEP 2: From Skeleton to picking foods you like!

Now that you’ve created your “skeleton,” you’re ready to fill in the categories by picking and choosing foods you like!!

Please refer to

1. the Michi’s Ladder chart that came with your Slim in 6 packet. You’ll also find it on page 3 of our NEWBIE THREAD.

1. pages 24-25, Appendix 2, in the Slim in 6 EXPRESS packet.

1. Your printed out shopping list from MBD meal planner.

Let’s take breakfast as an example of how to move from the skeleton to real foods that you’d actually consider eating!

The meal plan says that on day 1, you can eat:

* 1 cup cooked oatmeal                        (CARB)

* 1 cup nonfat milk                                    (DAIRY)

* 1 cup blueberries                                    (FRUIT

Your skeleton gives you a lot more flexibility! You can select:

A CARB

A DAIRY

A FRUIT

…from the three sources above.

SO: If I look at Michi’s Ladder (stick with the top 2 tiers) to see what options I have when choosing a carb, I see that I can have several breakfast foods in this category such as: bran, cereal (whole grain), oatmeal, banana, raspberries, etc.

What shall you choose? It’s up to you! But if you look at your skeleton, you’ll see that you can also have a fruit. So, your best option is probably bran, cereal, or oatmeal.

You can also refer to pages 24-25 to determine the quantities. Remember, portions count!

BE SURE TO READ THE LABEL ON YOUR FOOD TO ENSURE THAT YOU ARE EATING A SERVING OF A CERTAIN FOOD ITEM and NOT TWO OR THREE!!

Next, you can decide which fruit to have for breakfast, since your skeleton calls for a fruit. According to Michi’s Ladder, you can have bananas, raspberries, nectarines, pineapple, papaya….the possibilities are endless!! Again, refer to pages 24-25 for serving sizes.

Once you’ve selected your carb and fruit, you are ready to select your dairy. Will you have milk? Soymilk? Yogurt? Cheese? You see, it really is up to you!!

On a typical day, Barbie’s breakfast while on Slim in 6 looked like this:

Egg whites (Protein)

Cup of soymilk (Dairy)

½ a banana (Fruit)

Barbie wanted to speed up her weight loss by eating only 2 carbs a day, usually for lunch.

We hope this skeleton will make sense to you! Don’t be afraid to play with it and to post your meal plans on the thread. We’d be glad to provide you with feedback. Here’s to a lifetime of healthful eating!!!

BRING IT!

Today’s Nutritional Index

Calories             1,407

Carbs             142 g

Protein             115 g

Fat             44 g

 

 

DAY 2

Breakfast

Mushroom Omelet and Toast

* 3 egg whites and 1 whole egg, beaten together

* 1 slice whole wheat bread, toasted

* 1/2 cup fresh sliced mushrooms

Snack

Strawberry Protein Smoothie

* 1 cup unsweetened frozen strawberries

* 1 scoop Beachbody’s Whey Protein Powder

* 1 cup nonfat milk

Mix ingredients in blender.

Lunch

Turkey, Spinach, and Broccoli Salad

* 3 oz. turkey

* 1 cup shredded romaine lettuce

* 1 cup fresh spinach

* 1/4 cup broccoli, chopped

* 1/2 oz. vinegar

* 1 Tbsp. olive oil

Snack

Apple and Low-Fat Cheese

* 1 apple, sliced

* 1 oz. slice, low-fat cheddar or Colby cheese

Dinner

Chicken, Sweet Potato, Peas, and Carrots

* 4 oz. chicken breast, baked or broiled

* 1 small sweet potato, steamed or baked

* 1 cup frozen peas and carrots, cooked

Today’s Nutritional Index

Calories             1,367

Carbs             144 g

Protein             122 g

Fat             39 g

Fiber             26 g

 

 

DAY 3

Breakfast

Cottage Cheese, Pineapple, and Melba Toast

* 1 cup low-fat cottage cheese

* 1/2 cup raw pineapple, chopped

* 1 serving Melba toast

Snack

Mango Yogurt Protein Smoothie

* 1/2 cup mango

* 1 scoop Beachbody’s Whey Protein Powder

* 1 cup plain low-fat yogurt

* 1 Tbsp. flaxseeds

Mix ingredients in blender.

 

 

Lunch

Chicken Curry

* 4 oz. broiled, skinless chicken breast, chopped

* 1/4 cup cooked long-grain brown rice

* 1/2 cup raw cauliflower

* 1/4 cup chickpeas

* 1/4 clove raw garlic

* 1 oz. tomato paste

* 3/4 cup low-sodium chicken broth

* 1/2 Tbsp. curry powder

Simmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through. Serve over brown rice.

Snack

Orange

* 1 fresh orange

Dinner

Hawaiian Tofu Kebabs

* 3 oz. tofu, extra firm, prepared with nigari in bite-sized cubes

* 1/2 cup onion

* 3 strips yellow pepper

* 1/2 cup pineapple

* 1/2 cup cherry tomatoes

* 1/2 oz. vinegar

* 1 Tbsp. olive oil

* 1/2 cup broccoli

* 1 cup alfalfa sprouts

Thread tofu, pineapple, and vegetables onto skewers and drizzle with vinegar and oil, and cook on grill.

Today’s Nutritional Index

Calories             1,414

Carbs             167 g

Protein             118 g

Fat             35 g

Fiber             25 g

 

 

DAY 4

Breakfast

Oatmeal with Banana

* 1 cup oatmeal, cooked

* 1/2 cup nonfat milk

* 1 banana

Snack

Celery and Peanut Butter

* 2 stalks raw celery

* 1 Tbsp. peanut butter

Lunch

Roast Beef Reuben and Salad

* 3 oz. lean roast beef

* 1/4 cup sauerkraut

* 1 Tbsp. mustard

* 1 slice rye bread

* 1 cup shredded romaine lettuce

* 1 Tbsp. Italian dressing

* 1 dill pickle

Spread mustard on bread. Layer roast beef and sauerkraut onto bread. Serve with salad and pickle.

Snack

Strawberry Yogurt Protein Smoothie

* 1/2 cup fresh strawberries

* 1 scoop Beachbody’s Whey Protein Powder

* 1 cup plain low-fat yogurt

Mix ingredients in blender.

 

Dinner

Chicken Burrito with Rice and Beans

* 4 oz. broiled skinless chicken breast

* 1 Tbsp. salsa

* 1 whole wheat tortilla

* 1/2 cup canned pinto beans

* 1/2 cup cooked brown rice

Arrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together.

Today’s Nutritional Index

Calories             1,384

Carbs             153 g

Protein             104 g

Fat             45 g

Fiber             36 g

 

 

DAY 5

Breakfast

Oatmeal with Blueberries and Almonds

* 1 cup cooked oatmeal

* 1/4 cup nonfat milk

* 1/2 cup frozen blueberries (unsweetened)

* 10 almonds

Snack

Pear and Low-Fat Cheese

* 1 pear, sliced

* 1 oz. slice low-fat cheddar or Colby cheese

Lunch

Chicken and Avocado Sandwich

* 3 regular deli slices turkey or chicken breast

* 2 slices whole wheat bread

* 4 leaves romaine lettuce

* 1 Tbsp. mustard

* 2 slices tomato

* 1 oz. raw avocado

Snack

Raspberry Protein Smoothie

* 1/2 cup raspberries

* 1 scoop Beachbody’s Whey Protein Powder

* 1 cup nonfat milk

* 1 Tbsp. flaxseed

Mix ingredients in blender.

Dinner

Halibut, Broccoli, Sweet Potato, and Salad

* 3 oz. baked or broiled halibut

* 1 cup cooked broccoli

* 1 small sweet potato, steamed or baked

* 1/2 oz. vinegar

* 1 Tbsp. olive oil

Today’s Nutritional Index

Calories             1,418

Carbs             145 g

Protein             112 g

Fat             48 g

Fiber             24 g

DAY 6

Breakfast

Broccoli and Feta Omelet with Toast

* 3 egg whites and 1 whole egg, beaten together

* 1/2 cup broccoli, chopped

* 3/4 oz. feta cheese, crumbled

* 1 slice whole wheat bread, toasted

Snack

Apple and Peanut Butter

* 1 apple

* 1 Tbsp. peanut butter

Lunch

Turkey Burger

* 3 oz. cooked ground turkey

* 1 slice onion

* 1 cup alfalfa sprouts

* 1 tsp. mustard

* 1 Tbsp. ketchup

* 3 leaves romaine lettuce

* 1 whole wheat hamburger bun

Snack

Yogurt with Kiwi and Flaxseed

* 1 cup plain low-fat yogurt

* 1 kiwi, peeled and sliced

* 1/2 Tbsp. flaxseed

Dinner

Chicken Pita

* 2 oz. broiled chicken breast, sliced

* 1/2 cup chopped onion

* 1/2 cup shredded low-fat Swiss cheese

* 1/2 cup tomato sauce

* 1 medium whole wheat pita

Heat tomato sauce, add onion, cover pan, and cook until tender. Place chicken in pita, pour sauce over, and top with cheese.

Today’s Nutritional Index

Calories             1,416

Carbs             171 g

Protein             104 g

Fat             39 g

Fiber             30 g

 

 

DAY 7

Breakfast

Oatmeal with Raspberries

* 1 cup cooked oatmeal

* 1/4 cup nonfat milk

* 1/2 cup frozen raspberries

Snack

Almonds

* 24 almonds

Lunch

Chicken Pita

* 3 oz. skinless, broiled chicken breast, sliced

* 2 slices fresh tomato

* 1 cup alfalfa sprouts

* 1 cup shredded lettuce

* 1-1/2 Tbsp. fat-free ranch dressing

* 1 whole wheat pita

Snack

Peach Yogurt Protein Smoothie

* 1/2 cup frozen peaches

* 1 scoop Beachbody’s Whey Protein Powder

* 6 oz. plain low-fat yogurt

* 1/2 Tbsp. flaxseed

Mix ingredients in blender.

Dinner

Steak, Brussels Sprouts, and Salad

* 3 oz. lean beefsteak, broiled

* 1 cup brussels sprouts, boiled

* 1 cup shredded lettuce

* 1 Tbsp. lite Italian dressing