A 7 Day Plan and all my Weight Management Posts
I’ve covered weight loss/management and topics on how to lead an active lifestyle quite often in the past, but i still get questions on things that i’ve already discussed from time to time. I realised that it would probably be nice to just put everything in one place one more time, so that people can just refer to one post from now on.
For the non-believers, this was me before:
http://wp.me/p29LbV-hm – The Life Diet and Shopping List
http://wp.me/p29LbV-h1 - Helping your children eat healthy
http://wp.me/p29LbV-g7 - Why do people think meat is bad?
http://wp.me/p29LbV-fY http://wp.me/p29LbV-dS - Alternative Protein choices
http://wp.me/p29LbV-eY - The Truth about Fat
http://wp.me/p29LbV-eI http://wp.me/p29LbV-eq - Stop Complaining about having no time
http://wp.me/p29LbV-e7 - About Bread
http://wp.me/p29LbV-cJ - Recovery
http://wp.me/p29LbV-ba - Sugar
http://wp.me/p29LbV-9G - The New Food Pyramids
http://wp.me/s29LbV-590 - How to Find Balance in Food
http://wp.me/p29LbV-36 - the Real Fat Kid Outside
http://wp.me/p29LbV-2O http://wp.me/p29LbV-2z - Fit Food and the Mentality of Weight Loss
woooohooo that’s alot of long weekend reading! But if you are serious about weight management and fitness, then you WILL read all of it right?
Secondly, the other most popular question i get is for a sample weekly menu. The reason why i haven’t really made one yet is because its tough to know what everyone has access to, the lives you lead and the nutrition your body requires. Depending on your level of activity, your needs will greatly vary. So i came up with this 7 day sample plan with my biggest readership demographic in mind: women. This is based on the needs of an active woman (because you guys will start working out 5-7 times a week right?). If you are guys reading this post, it can also help you, just increase the portion sizes and protein requirements if ever.
Let me be clear though, YOU NEED TO WORKOUT. Start with 3 times a week, then 5, then go for 7. Vary the intensity of the workouts and keep your body guessing, that’s the key for people who tend to plateau easily.
The plan is basically the poster child of a balanced diet. Because the key to a healthy body is balance, just how life requires balance to be complete.
I’m not going to write recipes because that would take me forever, but you can just type the ingredients i wrote down and google will surely give you something nice.
Just remember: – don’t add sugars, flours or unessary sauces.
- Follow the Life Diet Rules when using this diet also.
- For your salads you can add any vegetable you want. The dressing needs to be vinegar + olive oil only.
- Keep portionning at the back of your mind
- Drink lots of water
- If you workout alot, increase your protein intake with shakes, or just eat the amount of vegetbles you want until you are satisfied.
- Remember all my guiding principles from the other posts.
Day 1
Breakfast: 2 Poached Eggs, 1/2 cup of brown rice, 1/2 grapefruit
Snack: Swiss Cheese (2 Slices)
Lunch: Tuna Salad with Balasamic Vinegar dressing (no sugar), on leafy greens, cucumbers and tomatoes.
Snack: Banana
Dinner: Roasted Chicken Breast with a lemon sauce and 1cup of steamed peaas and cauliflower.
Day 2
Breakfast: 1 cup of fruit, 1 greek yogurt, 1/2cup of almonds
Snack: 2 steamed sweet potatoes
Lunch: Seared white fish with avocado and tomato salad (vinegar+oil based dressing)
Snack: Walnuts
Dinner: 200 g of stir fried shrimp with broccoli, onions and bell peppers
Day 3
Breakfast: 3 egg whites, mushroom and onion scramble, 1/2 mango
Snack: 2/3 cup of yogurt
Lunch: 150-200 grams of very lean beef, with a large green salad
Snack: almonds (10pcs)
Dinner: 1 Cup of sauteed spinach and seared tilapia with fresh herbs.
Day 4
Breakfast: tomato, mushroom and onion omelette with cheese.
Snack: cubed watermleon
Lunch: Roast Chicken breast with sauteed broccoli and carrots
Snack: banana
Dinner: Sauteed Zucchi and Cabbage with Turkey breast (or very lean pork)
Day 5
Breakfast: Almond Flour Pancakes
Snack: greek yogurt with fruit
Lunch: Sliced Chicken breast ham with a massive green salad
Snack: Almonds
Dinner: Shitake Mushroom, Bell Pepper and Tofu Stir Fry
Day 6
Breakfast: 2 Boiled Eggs and grapefruit
Snack: Pinneaple
Lunch: Poached Shrimp and Arugula salad
Snack: Cottage cheese
Dinner: Baked Fish with Asparagus
Day 7: eat what you want but always in moderation.
Elle October 25, 2012 at 10:44 am
You know, as a person, you’ve really inspired me to take charge of my life and become healthier. I’m definitely not in the best shape right now, but this post has made me realize that just because I’m in this state doesn’t give me a reason to continue living this way. Each day is always a chance to start over and do better. I’m definitely going to read everything that you’ve posted tonight, and I’ll always keep in mind that if you can do it, then there’s no reason I can’t. Thank you for all the encouragement and inspiration, Erwan! And congratulations on everything :)
Erwan October 31, 2012 at 7:53 am
go for it!
Kitkat Pecson October 25, 2012 at 10:46 am
Neat! :) Thanks for sharing!
Erwan October 31, 2012 at 7:52 am
great!
Hzchellestil October 25, 2012 at 10:49 am
Thanks for this Erwan. I always print every healthy tips you posted here. :) more more tips and encouragement from you. :) you’re such an inspiration! Thinspiration. :)
Erwan October 31, 2012 at 7:52 am
thanks!!
Lizette Joy Cajucom October 25, 2012 at 11:27 am
Thanks! This is my first time reading your blog because I got interested with the topic of weight management that you’ve tweeted.And with my mom pushing me to go on diet. I’ve find it difficult to exercise and eat less because I’m still a college student and with all the school-stuffs(excuses!) :)). But with your blog, I think I’m more than motivated than ever. I think you’re going to be my role model for a healthy lifestyle. There are times when I feel guilty that I’m up as early as you: you’re running 10 km and I’m watching TV. I guess your blog tells me to “start” and to seek satisfaction of having a healthy lifestyle.
Thank you for inspiring me. God bless. I’ll keep reading. This is my assignment for this sembreak. ^^
Erwan October 31, 2012 at 7:51 am
awesome, thank you
Ella October 25, 2012 at 2:48 pm
Thanks a lot for this Erwan! You’ve always been my inspiration in regards to keeping myself fit and healthy. I shall give this meal plan a try real soon!
xx
Erwan October 31, 2012 at 8:12 am
not soon. now.
Tess Arcega October 26, 2012 at 4:09 am
Dear Erwan,
Thanks for this post… you are indeed an inspiration and an great motivation on me to be on diet and to achieve my losing of weight…. will read this for this long weekend and then will follow as much as I could in order to achieve my goal to lose weight.
God bless you immensely for sharing your knowledge and experience in this field.
Erwan October 31, 2012 at 8:09 am
go for it!!!!!
Patrem October 26, 2012 at 6:57 am
I’ve always been a fattie and I really do wanna change it. Been running for a while now, (just finished my 115th km in 3 months) but I don’t really know what to do with my diet! Thank you so much for this!!!
Erwan October 31, 2012 at 8:08 am
don’t count per km. count per day. challenge yourself, dont be complacent with your progress
momblogger October 26, 2012 at 9:43 am
To think I was just talking to you about your amazing weight loss. You have probably inspired many out there.
Erwan October 31, 2012 at 8:05 am
thank you so much!
ems October 26, 2012 at 10:19 am
i didnt know having a diet is so much fun. :) not depriving of something. thanks for this erwan!
Erwan October 31, 2012 at 8:05 am
it is!
ems October 26, 2012 at 10:40 am
if you are having an excercise for at least 4 x a week, how long it would be? how many hours per day?
Erwan October 31, 2012 at 8:04 am
min 1 hour depending on your intensity
Arvisiosa October 26, 2012 at 6:50 pm
I will NEVER forget how much sodium goes into adobo right after that RT last week.
What I love about this blog is it isn’t JUST about weight loss. It’s helping you REALIZE (w/ emphasis because that’s what most people including me should be doing right now) that this isn’t just a One-Go kind of thing that you do and then forget afterwards. This is changing your lifesyle from eating what you think is healthy to trying to get the real thing inside that body.
After all – you OWE every bit to yourself to be healthy and fit. And everything will come together (confidence and all)
Team Gotta chase group! NB PowerRun (:
Erwan October 31, 2012 at 8:04 am
there you go. it has to be
Kris October 27, 2012 at 2:47 am
Thank you for this post and your awesome work on your site!! I’ve finally decided to commit to a healthier lifestyle this year–and stuck with it. Got back to working out also, with a new gym membership, then came across your blog. Love the recipes and great tips–as a new follower, I’m even more inspired :)
Erwan October 31, 2012 at 8:03 am
go after it
Abbey Sy October 27, 2012 at 11:32 am
Hi! Just stumbled upon your blog yesterday and you’re really inspiring – instant fan here. Can’t wait to try all your other recipes as I’m trying to live a healthier lifestyle. :) Also looking forward to more interesting recipes + healthy living advice!
Erwan October 31, 2012 at 8:16 am
thats awesome! start by reading all of these first :)
Vinnie October 27, 2012 at 4:53 pm
Dear Erwan,,,
Could it mean I have a chance? A chance to shed this abominable and seemingly-impossible-to-deflate flab wrapped around my body like a lazy anaconda. I look at you… (damn is that really you???!) and I say “Hey! If you can do it, I can!” But the workout… the wretched temptations of a scrumptious meal… are they ominous demons? God help me…
But thanks for the posts… your chronicles to a much liberating healthy living has proven something to us hopeless food romantics… that food can still be enjoyed and relished but everything in the right time, the right amount and the right purpose… Always reading your posts as an inspiration! Keep it up!
Erwan October 31, 2012 at 8:16 am
you are the only one stopping yourself
CHris November 2, 2012 at 6:51 am
Hey Erwan…
you are such an inspiration… i am more than 210lbs now but i started working out a couple of weeks ago… i will surely try this game plan of yours… all i can say now is thank you… keep it up bro!
Erwan November 20, 2012 at 3:10 am
thanks bro
'dan Cb November 7, 2012 at 3:29 pm
Awesome.. i hope I can keep like it up..
Good Luck to me..
Erwan November 20, 2012 at 3:30 am
you will!
sarah lee November 20, 2012 at 11:40 am
HI erwan,
is basmathi rice okay as a substitute for brown rice?
tsharleth December 13, 2012 at 5:57 am
hi,
ill tell this to my 278 lbs hubby. :) he was 154 lbs before.
thanks Erwan.
Tess Fajardo-Aulong January 7, 2013 at 11:14 am
I love your blog! My husband is working in a fine food company here in Hong-Kong/Macau. We can enjoy gourmet foods at a good price as perks of his job but I guess also a disadvantage since our refrigerator is full of cheeses, dried hams, frozen veggies, & meats. I hope your blog can help me cook them properly.
Koch January 17, 2013 at 12:59 am
Would this menu also apply to people with high blood pressure? I am not overweight, but I do have high cholesterol level.
Thanks!
cheyenne March 26, 2013 at 5:23 am
hi erwan im gonna try this 7 day plan diet,but my problem is im not eating grapefruit cheese and almond i have allergy with nuts ,what will you recommend food to change them for my diet plan? thanks
Anne April 5, 2013 at 3:19 am
You are such an inspiration! Your recipes are amazing – you literally make “sinful” food so healthy (with your ingredient choices), and definitely waaaaaay more appetising than rye bread!! I’ve recently started working out + eating healthy + 1 cheat day (to keep me sane haha)!
Quick question though, I try to run 30-45 minutes everyday (I just stared two weeks ago and that’s as far as my stamina can take me) and I’m worried that I’ll get bigger calves with all the running ( it does feel a little bigger :( ) Also, my thighs are usually the parts aching after a run. Not quite sure which part of my legs I’m really working out with all these after effects I’m noticing! Hope you can help!
Thanks for being such an inspiration again xx
Bernadette April 15, 2013 at 2:33 pm
Do you recommend any detoxes?
Jen April 22, 2013 at 9:32 am
Where do you buy all these ingredients? I live in the province and I really want to switch my lifestyle to healthy living. I read blogs and recipes but I can’t find the ingredients you guys use. What do I do?!
PS
I read from somewhere that tropical fruits can make you gain weight since they are sweet and contains lots of sugar. Sugar is sugar, it makes you gain weight, no matter where they’d come from. What do you say about this?
Thanks!
Jen
Autumn May 7, 2013 at 4:00 am
I may be a year late in discovering this but you’ve definitely inspired me to make changes in my diet! So encouraged by you. You have given us such practical tips to all of us readers! :D Thank so much! :) God bless! :D
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binxz May 12, 2013 at 7:43 am
i’m a new follower and i must say this is the kind of blog i was looking for.my hubby was naturally chubby and he lost a lot of weight when i started eating healthy with him..but after the December eat fest i had a hard time going back to our diet routine.And since we always eat together he kinda gained his chubby self back and i haven’t because i’m naturally petite and skinny..but now i’m a 100% dedicated to eat healthy with him and this diet plan is a good jump start for us..hope you make a lot more diet plans..keep on inspiring ;)
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Arch.Rye May 16, 2013 at 12:46 pm
is it just me or are the above links redirecting to other posts instead of the intended title? i wanna read them all. i tried searching thru your search box but it ain’t working too. please help. thanks.
Claudia May 23, 2013 at 4:58 pm
Hi! I’m college student, and i stay at a dorm. I don’t have time to prepare breakfast and I buy my lunch at school. I plan to prepare my food at night and during weekends since I will be at home. What recipes can you recommend? Sometimes I also drink Soya Milk for breakfast. Is that healthy? or will that make me more fat?
Dee May 24, 2013 at 2:56 pm
Inspiring! Now off to lose me some 91 lbs. of my own!
Stephannie June 1, 2013 at 9:26 am
hi kuya erwan :) i’m only 15 years old turning 16 on july. :) just want to ask if i can use this life diet even if i’m only 15? :) Thank you for inspiring. :) Thank you for everything! :)
gammy June 10, 2013 at 12:44 pm
i should have read this a year ago hehehe thanks for sharing ;)