Eating right is one of the hardest things to do when you begin your training and dieting. Some people make it more complicated then it needs to be. We all know that you have to eat less calories than you are burning in a given day in order to lose weight. Many people that we have come across take it to the extreme and up starving themselves and thus end up failing.

What we are going to do is give you some sample meal plans in order to point you in the right direction. Make sure that you are drinking 1-2 8 oz glasses of water with each meal. You will also notice that we are going to move you from your 1-2 meals a day to 6 meals a day. You have to fuel you body for the weight room with the right foods. You are not going to try and lose 20 or 30 pounds in a month. That just isn't healthy. You should shoot for 2-4 pounds per week over a period of our 12 week program.

FYI: You may find yourself gaining a few pounds after the initial weight loss. This means you are gaining some muscle (as long as you are honest and not cheating). Remember to follow your meal plan to the letter. You will feel better and begin to look better. Plan you meal accordingly.

Sample Meal Plan 1

Meal 1
1/2 Cup Oat Meal
4-6 Egg Whites - Add Salsa for Taste
6 oz glass Cranberry Juice
1 Multi Vitamin
8 oz glass of water

Meal 2
4-6 oz. Chicken Breast
1 Cup Broccoli
8 oz glass of water

Meal 3
4-6 oz. Chicken Breast
1 Cup Asparagus
8 oz glass of water

Meal 4
Protein Shake
1/4 Cup Almonds
8 oz glass of water

Meal 5
6 oz Turkey Breast
1 Cup Broccoli
8 oz glass of water

Meal 6
5 Egg Whites w/ 1 whole Egg Omelet
8 oz glass of water

Sample Meal Plan 2

Meal 1
4 Egg Whites w/ 1 slice fat free cheese
1 wheat English Muffin
6 oz glass of Cranberry Juice
8 oz glass of water
1 Multi Vitamin

Meal 2
Whey Protein Shake
8 oz glass of water

Meal 3
Spinach Salad w/ 4-6 oz Chicken Breast
Fat Free Balsamic Dressing
Diet Soda
8 oz glass of water

Meal 4
Protein Bar (Careful here. Some protein bars are very high in calories and sugar. Read the label.)
8 oz glass of water

Meal 5
6 oz Turkey Meat Loaf
Green Beans
8 oz glass of water

Meal 6
1/2 Cup Fat Free Cottage Cheese
1/2 Cup Fat Free Yogurt
8 oz glass of water

Sample Meal Plan 3

Meal 1
4-6 Egg Whites - Add Salsa for Taste
1 Wheat English Muffin - 2 tbs Sugar Free Jam
6 oz glass of Cranberry Juice
8 oz glass of water
1 Multi Vitamin

Meal 2
Whey Protein Shake mix in 1/3 cup dry oats
8 oz glass of water

Meal 3
Turkey Sandwich on Whole Wheat Mw/ Lettuce and Tomato
8 oz glass of water

Meal 4
Whey Protein Shake mix in 1/3 cup dry oats
8 oz glass of water

Meal 5
6 - 8 oz Grilled Salmon
Green Beans (preferably steamed)
8 oz glass of water

Meal 6
3 Slices Deli Turkey on 1 Slice Multi Grain Bread
8 oz glass of water

Sample Meal Plan 4

Meal 1
4-6 Egg Whites
1 slice Fat Free Cheese
1 Wheat English Muffin
6 oz glass of Cranberry Juice
8 oz glass of water
1 Multi Vitamin

Meal 2
3 Slices Deli Turkey on 1 Slice Multi Grain Bread
8 oz glass of water

Meal 3
6 oz Can White Tuna
1 tbs Fat Free Mayo
2 Slices of Multi Grain Bread
Small Green Salad w/ Fat Free Dressing
8 oz glass of water

Meal 4
Whey Protein Shake mix in 1/3 cup dry oats
8 oz glass of water

Meal 5
1 bowl Turkey Chili
1 tbs Fat Free Cheddar Cheese (shredded)
Green Salad
8 oz glass of water

Meal 6
1/2 Cup Fat Free Cottage Cheese
1/2 Cup Fat Free Yogurt
8 oz glass of water