Sample Menu for the Eating for Life Diet

The Eating For Life Diet was created by Bill Phillips and is designed to teach includes healthy eating habits while incorporating a comprehensive exercise plan. Dieters will lose weight and increase lean muscle mass while still maintaining high energy levels on the Eating For Life Diet. A typical meal plan for the Eating For Life Diet includes 5 to 6 small meals a day. The Eating For Life diet focuses on portion control and each meal should include one serving of protein and one serving of carbohydrates. One day a week, dieters are allowed a cheat day, but must still exercise portion control. Below is a sample meal plan for dieters on the Eating For Life Diet.

Meal Plan #1

For breakfast, make a quick and easy egg omelet by combining four egg whites with one whole egg. Whisk together with 2 tbsp of skim milk. Heat a small skillet over medium heat and spray with cooking spray. Add eggs and scramble until set. Serve with two slices of whole-wheat bread.

For your mid-morning snack, enjoy a banana with 1 tbsp of all natural peanut butter.

For a portable lunch, simply drain one can of water-packed tuna fish. Mix tuna together with 1 tbsp fat free mayonnaise, 1 tsp pickle relish and 1 tbsp lemon juice. Eat tuna mixture on top a bed of lettuce with one piece of fruit.

For an afternoon snack, have ½ cup of cottage cheese topped with 1 medium orange.

For dinner, make a Thanksgiving-inspired meal by baking 3 to 5 oz of skinless turkey breast until no longer pink. Serve turkey with 1 tbsp warmed cranberry sauce. Enjoy the turkey with a side of brown rice and steamed broccoli.

For your evening snack, have a stick of reduced fat string cheese and one medium apple.

Meal Plan #2

Enjoy a breakfast burrito by first scrambling together four egg whites. Top a whole-wheat tortilla with egg whites, 1 tbsp salsa, 2 tsp low fat cheddar cheese and 1 tbsp low fat sour cream.

For a morning snack, enjoy two slices of pineapple with 6 oz fat free yogurt, any flavor.

For lunch, make a cup of protein rich grilled chicken soup. Start with a small saucepan and mix in one can of chicken broth and 3 oz of sliced grilled chicken breast. Add 1 serving of barley and 1 cup of mixed vegetables. Warm over medium heat until warm throughout and enjoy.

For your afternoon snack, have ½ cup of oatmeal combined with 1 cup of fat free skim milk.

For dinner, grill a 4 to 6 oz salmon steak skin side down for 10 to 15 minutes or until fish flakes easily. Serve the fish with a medium size baked potato and a cup of steamed spinach.

As an evening snack, enjoy two hard-boiled eggs with ½ an apple.

Enjoy either of the meal plans above to help achieve your weight loss goals on the Eating For Life diet.


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