Im 17 and have been following this perfect plate idea for 3 weeks while working out and went down from 235 to 223, gonna keep going to like 190, thanks for the help!
Recovering from an ED this is so helpful to ease back into eating real food in a healthy way. Not looking to lose weight, just understand nutrition and have reassurance with eating whole food groups
I really like the "perfect plate" concept as I've never paid too much attention to the proportions of protein/carbs/veg in the meals I prepare. This is very helpful when planning healthy meals for the whole family. Thanks for all the great tips!
Can you help me out I was eating and exercising right then I discovered you felt good I knew I was on the right track, so I started working out with weighs with you and enjoyed, however I broke my ankle skating and can’t do swats or lower body workouts can you offer some suggestions
Hey Jane, thanks for writing in and great question! The types of food found from the video are fantastic for those with PCOS. The goal is to consume foods that don't contribute to higher blood glucose levels. These are usually proteins, healthy fats, and fibrous or complex carbohydrates that provide a slower blood sugar spike. For more ideas, check out these videos: th-cam.com/users/FitMotherProjectsearch?query=healthy%20food -The FMP Team
Hey Raven, thanks for writing in and great question! You can absolutely go back and forth if that is what your schedule and lifestyle dictates. Just consider anytime you do the intermittent fasting as a bonus because 1. you naturally eat less in a condensed window and 2. you get a little boost of the fat-burning effect by delaying breakfast and suppressing insulin levels. What's important at the end of the day is finding a schedule that works for YOU, and allows you to execute it consistently on a weekly basis. -The FMP Team
Your food must be different or separated from other members of the family, it would be costly. Well, for the sake of losing weight and being healthy you must do it.😄
Perfect plate method confuses me. Its always nutrition. Its just confusing. I never know what to do with 5 people in my family. I dont like sweet potato or avacado.
family mean planning is quite a challenge and that's without adding the the term "busy" , a comprehensive meal prep that cuts preparation time without sacrificing nutrition would be so liberating.
OMG you must have read our minds! Just this morning me and the wife were talking about how we needed to work out a good meal plan schedule because we never have a lot of time and all too often are making quick meals for the family that aren't very healthy. What you've recommended is great! Simple, not time consuming, and most importantly healthy. We're definitely gonna give this a try, thanks!
You are easy on the eye & my brain found the content very informative but you speak so fast! Please slow down a little so my English ears can wade through your accent & pick up what you are saying comfortably. Breathe between sentences.
How big of a plate (6”?)and what should the measurement be? Like 1/4 cup of carbs, 1/4 cup protein and 1 cup of mixed veggies? Someone let me know, greatly appreciated!
Hi Mari, thanks for writing in and great question! The Perfect Plate was intended to be a little more "no-think" where you don't have to calculate your serving sizes. However, if you are more of a numbers person, for the average woman we recommend 1/4 to 1/2 cup of carbs, 4-6oz of protein, and as many veggies as you can get on your plate! -The FMP Team
You are very inspirational doctor, you sound very professional and caring for all of us overweight mothers, but please please please, slow down when you talk. It's very discouraging when you speed up more and more as the video starts. I really want to watch you but I end up with a headache., seriously. I'm sure I'm not alone in saying this with all due respect. A lot of what you say is missed. I feel like looking for another site that are easier to follow. Thank you. Please take into consideration so I can watch some more.
I like crunchy romaine lettuce or green leafy lettuce. How do I know I have a quaslity sauerkraut? I also can't do meal preps. I have tried it and I waste food.
Hey Tami, you know you have a quality sauerkraut if you can find an organic one as it will have gone through a cleaner production process. However, cabbage is a produce found on the "Clean 15" list and you don't necessarily have to go organic! It is simply fermented cabbage so you'll most likely be in good shape, no matter what you choose...especially if the ingredients are simply cabbage, water, and/or salt. -The FMP Team
Do you just heat the food that you’ve prepped in the fridge, doesn’t this loose it’s nutritional value? And realistically how long will things like veg stay fresh? Is there anyway to make them last longer?
Hey Rakhee, thanks for writing in and great question! The extent of how much nutrition is lost depends on the heating process, the temperature, and duration. The same goes for stored veggies and the duration in the fridge. But the bottom line is that if this method helps you live a healthier lifestyle, the amount lost pales in comparison to what you gain over time. Thank you for watching! -The FMP Team
Thanks for writing in! Check out this guide that we send our members, breaking down various breads: fit-mother-project.helpscoutdocs.com/article/151-what-type-of-bread-can-i-eat-on-plan Best of luck! -The FMP Team
I needed this motivation to cook ahead because if I wait to cook fresh, I end up being too hungry and eat a bunch of snacks like bananas chocolate coffee beans etc- oh boy!
Hey Elle, thanks for writing in and great question! I would recommend classifying them as more of your carb as they are a little more sugary than your typical "veggie" (as a fruit). Reserving your veggies for leafy/cruciferous ones would be our recommendation as they provide the most in terms of nutrition/value. -The FMP Team
Awesome! Now if only I could stick to it lol I enjoyed watching & doing your exercises for women over 50. Time to keep up with this as I've just put 30lbs back on in last 4mths?! I can totally blame snacking (emotional eating) in the evening & no exercising!
Just this morning me and the wife were talking about how we needed to work out a good meal plan schedule because we never have a lot of time and all too often are making quick meals for the family that aren't very healthy.
The only problem is that you can’t prep a week in advance unless you freeze foods . It’s not safe to eat most leftovers past 3-4 days and for fish 1-2 days. No one ever says this! Twice a week works best for prep if you have time. Quinoa or rice with roasted veg and protein on the side with slices of avocado yadda yadda. Basic bowls are really starting to get boring and passé! So is high fat Keto meals filled with everything that is not good for the heart or cholesterol levels. Also I’ve never understood this. Why eat nuts as a snack? Honestly you can have like 10-12 nuts only. What’s the point? It isn’t fulfilling or satisfying. You just end up hungry still or eating more then you’ve had way too much fat for the day and wasteful calories. FYI, many brands carry sugar free ketchup these days or you can make Your own with sugar replacement options in minutes including sauces. IJS you recommended hot sauces. I like hot sauce but most are loaded with sodium. Suggestions on a hood brand not loaded with sodium or preservatives?
Hey Melanie, thanks for writing in and for your excellent points! Frank's is a great brand that doesn't use any preservatives and has only 190mg of sodium per tsp...which is absolutely fine as you aren't using gobs of it anyway. Plus, if following a cleaner, whole-food-style diet, you aren't getting much sodium in your diet as well. -The FMP Team
Great question! Unfortunately, vegetable/seed oils can be quite inflammatory for our bodies. Coconut oil can provide some solid microbes as well as some fat-burning potential. Check this video out breaking down our favorite oils: th-cam.com/video/vm9fFec9fXc/w-d-xo.html -The FMP Team
Hi Reena, thanks for writing in and great question! While Millet does contain protein, it is much heavier in the carb department so we would recommend using it as your main carb source. For a list of other healthy carb sources, check out the following video==> pulse.ly/qlunozntcp Thanks for watching! -The FMP Team
I needed this motivation to cook ahead because if I wait to cook fresh, I end up being too hungry and eat a bunch of snacks like bananas chocolate coffee beans etc- oh boy!
I notice the when its intended for cameraman or camerawoman🕵to zoom in on a product of demonstration example that dont? Its helpful and needed for emphasis. Theyre just not good 👎
Get our Fit Mother 30-Day Fat Loss Program here → fitmotherproject.com/fm30x-letter-video Subscribe to our channel here → th-cam.com/channels/K_RW7ahFJx53C5aY0iYqJg.html Our free resources: Fit Mother Jumpstart (Exercise + Healthy Eating) → fitmotherproject.com/get-free-fmjs/ Find our lists of food ideas in this article: fitmotherproject.com/meal-planning-for-working-moms-is-easier-than-you-thought/ If you feel your lifestyle could use an improvement, then check out our FM30X 30-Day Transformation Program at → fitmotherproject.com/fm30x-letter-video
Your video has given me much more confidence to produce some 'perfect plates' to replace some of my existing meal choices. Can you give me a little more information about the best and worst non-organic vegetables to buy? And where do you stand in the debate over tinned fish like the salmon and fresh fish?
Hey Stacey, thanks for writing in and great question. Check out this video from our brother Fit Father Project site in regards to dairy==>th-cam.com/video/yTgHBxjYIvY/w-d-xo.html -The FMP Team
Points 4 Big Categories Protein : fish,chicken etc Veggies: vitamins Healthy Carbs Fats Perfect Plate : 1/2 plate veggies 1/4 protein 1/4 carb or fat 500-600 calories 3 of these is on target for weight loss Proteins I love : salmon, flounder , shrimp and chickennn … maybe try tofu and tempe? canned salmon is a thing … organic sandwich meat ? Buy and cook in bulk Veggies: Carrots, cauliflower rice is good, salad mix? , sweet potato, spinach, sweet peppers and jalapeño, onions, broccoli … find fermented veggies w kimchi or sauerkraut, buy salad mixes to keep it simple carbs: benefits to low carb but just pick the right kind. sprouted brown rice … 3/4 of a cup. oatmeal, rice , and quinoa… healthy pasta ezekiel bread. organic fruits! healthy fats : avocado, mct oil, coconut oil, nuts and seeds bake or grill proteins and veggies find good sauces : sriracha … avoid sugary sauces mean timing : intermittent fasting or pp for breakfast small pp for lunch snack then dinner protein shakes can work for breakfast oven and rice cooker. cut sugar and baked goods avoid dirty dozen
The meal plan times are great for my schedule except for the morning. I start work at 6AM and get up at 4AM four days a week. I get a break at 9:15AM and lunch at noon and another break at 3. Should I skip breakfast or just eat breakfast on my first break?
Hey Chryl, thanks for writing in and great question! For some more in-depth info on fasting, check out the following videos: th-cam.com/users/FitMotherProjectsearch?query=fasting -The FMP Team
This is the best video I have ever seen on meal prepping and just nutrition itself. Makes it so very simple. I’m going for it!!!!!Thank you Dr. So very much!!!! Blessings, Val
Thank you doctor, I am struggling with my weight loss, I am insulin resistant and I am finding it so hard to lose weight, I have been stuck in the 240's for a yr now.
Hi my friend, please check out our program. It may be the solution you’re looking for: fitmotherproject.com/fm30x-letter-video My team and I can help you start seeing results!
It's a bit more of a struggle to make a perfect plate when you want to make a casserole or one-pot meal. One workaround is to cook the carb(s) separately and add a lot of vegetables.
Hey Sarah, thanks for writing in and great question! If you have the time and willing to put in the prep work, this is where making multiple meals in bulk can come in handy. You can freeze the other portions and cycle them throughout the week. It takes a little more time up front but with a good labeling system, you can save yourself A LOT of time throughout the week! -The FMP Team
That makes me very happy to hear Brin! We are very happy to have you with us. And always let us know if you have questions. Good luck with your training 🙌
Im 17 and have been following this perfect plate idea for 3 weeks while working out and went down from 235 to 223, gonna keep going to like 190, thanks for the help!
Awesome my friend! Keep it up! You're very welcome 🙏
Update ?
@@mellyg7741 I got down to 166, and now i'm bulking and at 175, put on a lot of muscle since then. It worked!
Recovering from an ED this is so helpful to ease back into eating real food in a healthy way. Not looking to lose weight, just understand nutrition and have reassurance with eating whole food groups
Awesome my friend! TY 🙌
What you've recommended is great! Simple, not time consuming, and most importantly healthy. We're definitely gonna give this a try, thanks!
I really like the "perfect plate" concept as I've never paid too much attention to the proportions of protein/carbs/veg in the meals I prepare. This is very helpful when planning healthy meals for the whole family. Thanks for all the great tips!
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
I wish i could knw more about healthy carbs.and healthy proteins
Very great meal plans for busy peoples like me. Thanks Mate
Really it very helpful for Family, This will be of good help to people like me.
Helpful video about about Weight Loss. Thanks for sharing.
Really useful video this, makes things so much easier!
Another awesome video. Thank you for this idea Dr. A.
Don’t have problem with meal prep. Need more suggestions on seasoning and dressing
I want the plane
Where did you get those awesome bowls?!
Can you help me out I was eating and exercising right then I discovered you felt good I knew I was on the right track, so I started working out with weighs with you and enjoyed, however I broke my ankle skating and can’t do swats or lower body workouts can you offer some suggestions
Hi my friend, remember is 80% your nutrition, focus on your diet while you recover and them you start doing some exercises again once fully recovered.
What about treatments for PCOS? What are some treatments for PCOS
Hey Jane, thanks for writing in and great question! The types of food found from the video are fantastic for those with PCOS. The goal is to consume foods that don't contribute to higher blood glucose levels. These are usually proteins, healthy fats, and fibrous or complex carbohydrates that provide a slower blood sugar spike. For more ideas, check out these videos: th-cam.com/users/FitMotherProjectsearch?query=healthy%20food
-The FMP Team
Hi, this is really interesting! Where do I get the Free Fit other Jump Start to download?
Our free resources: Fit Mother Jumpstart (Exercise + Healthy Eating) → fitmotherproject.com/get-free-fmjs/
What healthy dressings do you recommend (not a hot sauce) - so these ingredients are not dry..? A drizzle of olive oil or...? Thanks!
Hi Susan, yes a drizzle of olive oil and vinegar 👍
Lemon juice olive oil and salt
Can I swap between the 4x4 plan and the intermittent?
Hey Raven, thanks for writing in and great question! You can absolutely go back and forth if that is what your schedule and lifestyle dictates. Just consider anytime you do the intermittent fasting as a bonus because 1. you naturally eat less in a condensed window and 2. you get a little boost of the fat-burning effect by delaying breakfast and suppressing insulin levels. What's important at the end of the day is finding a schedule that works for YOU, and allows you to execute it consistently on a weekly basis.
-The FMP Team
Wow! What a quick reply! Thank you.
Hi ,what type of smoothie do I make
Hi Vernon, you can do a protein shake 👍
Ok thanks, but I get really inflamed in my joints if I do dairy, thanks again for replying
Your food must be different or separated from other members of the family, it would be costly. Well, for the sake of losing weight and being healthy you must do it.😄
Exactly 😊
Your family can eat the same as you.
Perfect plate method confuses me. Its always nutrition. Its just confusing. I never know what to do with 5 people in my family. I dont like sweet potato or avacado.
Hi there, you can replace sweet potato with normal potatoes, rice, quinoa, etc
family mean planning is quite a challenge and that's without adding the the term "busy" , a comprehensive meal prep that cuts preparation time without sacrificing nutrition would be so liberating.
OMG you must have read our minds! Just this morning me and the wife were talking about how we needed to work out a good meal plan schedule because we never have a lot of time and all too often are making quick meals for the family that aren't very healthy. What you've recommended is great! Simple, not time consuming, and most importantly healthy. We're definitely gonna give this a try, thanks!
You are easy on the eye & my brain found the content very informative but you speak so fast! Please slow down a little so my English ears can wade through your accent & pick up what you are saying comfortably. Breathe between sentences.
I love this concept! It is easier than what I was doing before. I am definitely going to try it.
Getting the portions and ingredients right is so hard, especially when cooking for a family. Great helpful explanation.
Love lolp
Gotta love it, you make it so easy, especially with the "perfect plate" . This really helps, thank you!
Thank you for the info on the Meal Prepping.
Meal planning for families are very important, speccialy if you have kids and want to educate them on how to eat healthily.This video is priceless.
You make this look very easy. Some great tips and I look forward to trying this with my family. Thank you :)
Excellent video. I love your channel but you speak so fast that Im so exhausted as if I had ran a marathon 😅
I’m new here so many great tips!
I never knew how amazong roasted broccoli could be.
For an unhealthy person it’s become my preference over chips
Excellent! There is so many delicious healthy options 👍
How big of a plate (6”?)and what should the measurement be? Like 1/4 cup of carbs, 1/4 cup protein and 1 cup of mixed veggies? Someone let me know, greatly appreciated!
Hi Mari, thanks for writing in and great question! The Perfect Plate was intended to be a little more "no-think" where you don't have to calculate your serving sizes. However, if you are more of a numbers person, for the average woman we recommend 1/4 to 1/2 cup of carbs, 4-6oz of protein, and as many veggies as you can get on your plate!
-The FMP Team
Good tutorial on meal prep. for a whole family especially for a busy and fitness conscious mother.
You are very inspirational doctor, you sound very professional and caring for all of us overweight mothers, but please please please, slow down when you talk. It's very discouraging when you speed up more and more as the video starts. I really want to watch you but I end up with a headache., seriously. I'm sure I'm not alone in saying this with all due respect. A lot of what you say is missed. I feel like looking for another site that are easier to follow. Thank you. Please take into consideration so I can watch some more.
You're very welcome 🙏
I like crunchy romaine lettuce or green leafy lettuce. How do I know I have a quaslity sauerkraut? I also can't do meal preps. I have tried it and I waste food.
Hey Tami, you know you have a quality sauerkraut if you can find an organic one as it will have gone through a cleaner production process. However, cabbage is a produce found on the "Clean 15" list and you don't necessarily have to go organic! It is simply fermented cabbage so you'll most likely be in good shape, no matter what you choose...especially if the ingredients are simply cabbage, water, and/or salt.
-The FMP Team
Do you just heat the food that you’ve prepped in the fridge, doesn’t this loose it’s nutritional value? And realistically how long will things like veg stay fresh? Is there anyway to make them last longer?
Hey Rakhee, thanks for writing in and great question! The extent of how much nutrition is lost depends on the heating process, the temperature, and duration. The same goes for stored veggies and the duration in the fridge. But the bottom line is that if this method helps you live a healthier lifestyle, the amount lost pales in comparison to what you gain over time. Thank you for watching!
-The FMP Team
Can't biy that bread here, it's too expensive to order. What would be a good alternative please
Thanks for writing in! Check out this guide that we send our members, breaking down various breads: fit-mother-project.helpscoutdocs.com/article/151-what-type-of-bread-can-i-eat-on-plan
Best of luck!
-The FMP Team
I needed this motivation to cook ahead because if I wait to cook fresh, I end up being too hungry and eat a bunch of snacks like bananas chocolate coffee beans etc- oh boy!
I'm glad you found this so helpful :-)
Love these videos! Question.. i lovee tomatos both self made sauce and fresh. Where do i put it in the plate macro? Tx
Hey Elle, thanks for writing in and great question! I would recommend classifying them as more of your carb as they are a little more sugary than your typical "veggie" (as a fruit). Reserving your veggies for leafy/cruciferous ones would be our recommendation as they provide the most in terms of nutrition/value.
-The FMP Team
I'm down 16lbs 😊 watching this video to see how to list another 16lbs
Awesome my friend! Keep it up 😊
Awesome! Now if only I could stick to it lol I enjoyed watching & doing your exercises for women over 50. Time to keep up with this as I've just put 30lbs back on in last 4mths?! I can totally blame snacking
(emotional eating) in the evening & no exercising!
Awesome Kelly, please check out our program. It may be the solution you’re looking for: fitmotherproject.com/fm30x-letter-video
May the Great that I AM bless u n ur team exceedingly above all you can imagine! T/U
You're very welcome 🙏
Oof... This was the type of video I needed to pop up on my feed to "jumpstart" that fitness goal. Sober October btw :) TY DOC
Just this morning me and the wife were talking about how we needed to work out a good meal plan schedule because we never have a lot of time and all too often are making quick meals for the family that aren't very healthy.
The only problem is that you can’t prep a week in advance unless you freeze foods .
It’s not safe to eat most leftovers past 3-4 days and for fish 1-2 days. No one ever says this! Twice a week works best for prep if you have time. Quinoa or rice with roasted veg and protein on the side with slices of avocado yadda yadda. Basic bowls are really starting to get boring and passé! So is high fat Keto meals filled with everything that is not good for the heart or cholesterol levels. Also I’ve never understood this. Why eat nuts as a snack? Honestly you can have like 10-12 nuts only. What’s the point? It isn’t fulfilling or satisfying. You just end up hungry still or eating more then you’ve had way too much fat for the day and wasteful calories. FYI, many brands carry sugar free ketchup these days or you can make
Your own with sugar replacement options in minutes including sauces. IJS you recommended hot sauces. I like hot sauce but most are loaded with sodium. Suggestions on a hood brand not loaded with sodium or preservatives?
Hey Melanie, thanks for writing in and for your excellent points! Frank's is a great brand that doesn't use any preservatives and has only 190mg of sodium per tsp...which is absolutely fine as you aren't using gobs of it anyway. Plus, if following a cleaner, whole-food-style diet, you aren't getting much sodium in your diet as well.
-The FMP Team
Meal Prep twice a week instead of once, 2 different meals on Sunday and then on Wednesday
Now that's what I call epic meal planning! Anything to cut time without a loss of nutrition works wonders lol.
Avocado,tomato ,onion 3 jalapenos is this ok for meal.
Absolutely 👍
hello doc! why coconut oil?why not vegetable oil?
Great question! Unfortunately, vegetable/seed oils can be quite inflammatory for our bodies. Coconut oil can provide some solid microbes as well as some fat-burning potential. Check this video out breaking down our favorite oils: th-cam.com/video/vm9fFec9fXc/w-d-xo.html
-The FMP Team
Thank you for this I'll definitely try this
Awesome my friend! You're very welcome 🙏 😊
Where does millets go on the plate… protein or carbs?
Hi Reena, thanks for writing in and great question! While Millet does contain protein, it is much heavier in the carb department so we would recommend using it as your main carb source. For a list of other healthy carb sources, check out the following video==> pulse.ly/qlunozntcp Thanks for watching!
-The FMP Team
This is an excellent presentation and exactly the information I needed. THANK YOU.
You're very welcome 🙏
What to eat for breakfast if you don't like oatmeal
You can have eggs, avocado, salmon, protein shake, etc
I needed this motivation to cook ahead because if I wait to cook fresh, I end up being too hungry and eat a bunch of snacks like bananas chocolate coffee beans etc- oh boy!
I notice the when its intended for cameraman or camerawoman🕵to zoom in on a product of demonstration example that dont? Its helpful and needed for emphasis. Theyre just not good 👎
Where are the links you keep talking about
Get our Fit Mother 30-Day Fat Loss Program here → fitmotherproject.com/fm30x-letter-video
Subscribe to our channel here → th-cam.com/channels/K_RW7ahFJx53C5aY0iYqJg.html
Our free resources: Fit Mother Jumpstart (Exercise + Healthy Eating) → fitmotherproject.com/get-free-fmjs/
Find our lists of food ideas in this article: fitmotherproject.com/meal-planning-for-working-moms-is-easier-than-you-thought/
If you feel your lifestyle could use an improvement, then check out our FM30X 30-Day Transformation Program at → fitmotherproject.com/fm30x-letter-video
How/where do you get your plates/bowls? they look so tempting!
I enjoyed watching your video. Why don't you talk about fruits in general?!
Useful information here, definitely going to show this to the wife! I'm sure she'll apply some of this information.
This look like it would save me a fortune and is much healthier than the boxed frozen "healthy" microwave dinners!
Your video has given me much more confidence to produce some 'perfect plates' to replace some of my existing meal choices. Can you give me a little more information about the best and worst non-organic vegetables to buy? And where do you stand in the debate over tinned fish like the salmon and fresh fish?
Really it's a helpful video about weight loss. I'm gonna follow your tips. Thanks for sharing the video. Keep going on.
I've literally never had canned salmon. I assumed it would be bad. Who knew?
Thanks for your video about Weight Loss and exactly what I needed you posted.am gonna follow your tips.
Family meal planing is very hard. You show me the easy method that I will definitely follow. Thank you very much for making and sharing this video.
Nicely put. Clear and concise. I liked the idea of quick and easy salads. A do-it-yourself quick fix!
Gaining weight for me is never an option. although i don't have my how family yet, even when i do, gaining weight will never been an option.
Excellent video i like its very much,thanks for making and sharing this video.
I cant find the free 5 day meal plan
Our free resources: Fit Mother Jumpstart (Exercise + Healthy Eating) → fitmotherproject.com/get-free-fmjs/ Find our lists of food ideas in this article: fitmotherproject.com/meal-planning-for-working-moms-is-easier-than-you-thought/
Great and helpful video. This should help those who struggle with their weight. Amazing tips.
Thanks for the useful video. I think your recipe would help to lose weight.
thanks for sharing this video. this will definitely helpful to me and my family to stay healthy. The plate are just perfect.
What about dairy? Cheese?
Hey Stacey, thanks for writing in and great question. Check out this video from our brother Fit Father Project site in regards to dairy==>th-cam.com/video/yTgHBxjYIvY/w-d-xo.html
-The FMP Team
Points
4 Big Categories
Protein : fish,chicken etc
Veggies: vitamins
Healthy Carbs
Fats
Perfect Plate : 1/2 plate veggies 1/4 protein 1/4 carb or fat
500-600 calories 3 of these is on target for weight loss
Proteins I love : salmon, flounder , shrimp and chickennn … maybe try tofu and tempe?
canned salmon is a thing … organic sandwich meat ? Buy and cook in bulk
Veggies: Carrots, cauliflower rice is good, salad mix? , sweet potato, spinach, sweet peppers and jalapeño, onions, broccoli … find fermented veggies w kimchi or sauerkraut, buy salad mixes to keep it simple
carbs: benefits to low carb but just pick the right kind. sprouted brown rice … 3/4 of a cup. oatmeal, rice , and quinoa… healthy pasta ezekiel bread. organic fruits!
healthy fats : avocado, mct oil, coconut oil, nuts and seeds
bake or grill proteins and veggies
find good sauces : sriracha … avoid sugary sauces
mean timing : intermittent fasting
or pp for breakfast small pp for lunch snack then dinner
protein shakes can work for breakfast
oven and rice cooker.
cut sugar and baked goods
avoid dirty dozen
👍
Very helpful video.i like its thanks for sharing.
thanks for sharing this - seems very doable for sure. Very helpful dude!
The meal plan times are great for my schedule except for the morning. I start work at 6AM and get up at 4AM four days a week. I get a break at 9:15AM and lunch at noon and another break at 3. Should I skip breakfast or just eat breakfast on my first break?
Hi Heather, both option should work 👍
Thank you 🙏 so much
You're very welcome 🙏
Best fasts for women?
Hey Chryl, thanks for writing in and great question! For some more in-depth info on fasting, check out the following videos: th-cam.com/users/FitMotherProjectsearch?query=fasting
-The FMP Team
This is the best video I have ever seen on meal prepping and just nutrition itself. Makes it so very simple. I’m going for it!!!!!Thank you Dr. So very much!!!! Blessings, Val
You're very welcome 🙏
Love your videos! Thanks for the energy and motivation!
I do taco salad often but my kids are getting sick of it😅
My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️
Thank you doctor, I am struggling with my weight loss, I am insulin resistant and I am finding it so hard to lose weight, I have been stuck in the 240's for a yr now.
Hi my friend, please check out our program. It may be the solution you’re looking for: fitmotherproject.com/fm30x-letter-video My team and I can help you start seeing results!
Meals are one of the hardest things to prepare for. Will definitely be sharing this great advice with my wife!
Will be sure to pass this dietary information on. Thanks for sharing!
It's a bit more of a struggle to make a perfect plate when you want to make a casserole or one-pot meal. One workaround is to cook the carb(s) separately and add a lot of vegetables.
👍
Very interesting and useful video! I like it a lot!
Thank you
You're very welcome 🙏
I love this idea and prepping for the family.
What about the recommendation for not eating food/meals older then 3 days old?
Hey Sarah, thanks for writing in and great question! If you have the time and willing to put in the prep work, this is where making multiple meals in bulk can come in handy. You can freeze the other portions and cycle them throughout the week. It takes a little more time up front but with a good labeling system, you can save yourself A LOT of time throughout the week!
-The FMP Team
Very useful weight loss tutorial! Glad to have found your channel!
great quality content as usual FMP, cheers mate.
I really love this easy meal prep option. I look very simple and healthy and less time consuming.
Great video! Super helpful, thanks for sharing. I love kimchi 😊
Thank you Kate 😊
Watched 3 videos so far! All sounds good to me! Starting my workout tomorrow. Going hard in January!
That makes me very happy to hear Brin! We are very happy to have you with us. And always let us know if you have questions. Good luck with your training 🙌
Need this for the family! We all want to cut some pounds off lol thanks!
You're very welcome 🙏
This is so great. My whole family are trying to get healthy. I'm gonna follow your tips
Love your videos & steps towards a healthy society
Such a helpful video! Everything explained so well and easy. 👌💯
Thank you very much Michelle 😊
Very valuable information! Thank you!
You're very welcome 🙏