7 Day Elevate Meal Plan To Get Fit & Lose Weight
Do you want to see a weightloss result and increase your fitness?
Keep it simple this week if you are looking to decrease bloating, inflammation and lose weight/inches.
For weightloss, you may prefer a plan to follow to get you back on track and reestablish healthy habits.
Can you also pinpoint parts of the day/evening where you might emotional or comfort eat?
Is it when you experience stressful feelings?
7 Day Plan & Tips Using A Tracking Method
Workout your TOTAL DAILY ENERGY EXPENDITURE
This gives you a basic guide to how many calories your body needs to maintain your current.
*Make sure you set your exercise level at sedentary even if you exercise regularly*
Depending on the result you want, eat in a daily deficit of 100 – 200 calories.
You will need to track your food using an app like MyFitnessPal.
Choose healthy foods and go for 3 meals a day plus snack if it fits into your TDEE deficit.
7 Day PLan Using A Non-Tracking Approach
If you are not tracking calories and prefer a basic and simple meal plan for weight loss here is a basic plan to follow for the next 7 days.
Intermittent Fast Monday & Wednesday & Friday
3 balanced meals Tuesday / Thursday
***If Intermittent fasting doesn’t work for you shoot for 3 balanced meals for the week and cut out mindless snacking and nighttime nibbling***
12- 1300 Lunch
Chicken/Turkey/Salmon, Sweet Potato , Green Veg
Frozen fruit with Greek Yoghurt.
Slow Cooker Meal – Meat and Veg with Rice/
Tuesday and Thursday adding in Breakfast 7/8am
Organic Oats with Almond Milk Topped with Frozen Berries.
Daily 15 minute home workout.
10k steps tracked with Fitbit/Apple watch
2 litres of water – sip through the day.
**Focus ** Habit Reset
*Be aware of emotional eating or nighttime nibbling when not hungry.
*GOALS – 2lbs/4lbs weightloss & inch loss.
*Decrease bloating, inflammation & Brainfog.
*Exercise daily HIIT or TABATA
*Stick to basic meal plan for 7 days.
*Food shop from ALDI
*Prep for the week.
I hope that helps 🙂
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