The Foundation Meal Plan
Implementing The Foundation Meal Plan
This meal plan is designed to maximize weight loss when used with the Foundation Exercise Program. With one simple concept: eat less to lose fat but eat more often to keep your batteries constantly charged and your energy level high. So you get to eat at least five or six small meals a day. Remember: the objective is to lose body fat. In order to do that and maintain energy levels for your busy lifestyle, make sure you will never get hungry. But if you do, tailor the program to fit your specific needs.
- Twice a day, eat a meal-replacement drink or food bar
- For a morning, afternoon, and evening snack, have a Fruit or Vegetable Pick
- Then eat a meal composed of the following Food Picks: 1 Fruit, 2 Vegetables, 1 Grain/Carbohydrate, 3 Proteins, 1 Fat
Important Rules:
- If you weight under 150 pounds, and your meal-replacement bar or drink is over 300 calories, use half of it.
- Drink a big glass of water, preferably filtered water, before every meal and snack. This will help satisfy your appetite, improve your energy level, and aid your digestive system.
- The Foundation Meal Plan is designed for use with the Foundation Exercise Program. Do the Foundation Program for at least 12 weeks before you move to the Optimal Program. Because you exercise more strenuously in the Optimal Program, you get to eat more.
The Foundation Meal Plan
- Breakfast: Meal-replacement drink or Food Bar and a glass of water.
- Snack: Fruit or Vegetable Pick and a glass of water
- Lunch: Meal-replacement drink or food bar and a glass of water
- Snack: Fruit or Vegetable Pick and a glass of water
- Dinner: Meal from table below
- Snack: Fruit or Vegetable Pick and a glass of water
Foundation Foods
| Pick 1 | Pick 2 | Pick 1 | Pick 3 | Pick 1 |
|---|---|---|---|---|
| 1/2 apple | 1/2 med. potato | 1 cup cooked oatmeal | 1 oz. chicken, lean beef or ham | 1 T. olive oil, safflower or canola oil |
| 1 orange | 1 cup broccoli or cauliflower | 1 cup bran flakes cereal | 3 egg whites or 1/2 cup egg substitute | 1 T. almond butter |
| 1/2 banana | 1/2 cup corn (1 ear) | 2 slices whole grain bread | 1 oz. cold-water fish or salmon | 2 T. almonds or walnuts |
| 1/2 cup blueberries | 1/2 cup beans (all types) | 1/2 whole wheat pita bread | 2 oz. canned tuna (water) | 2 T. French or blue cheese dressing |
| 1 peach or nectarine | 1 cup green or yellow beans | 1 cup low-fat yogurt | 1 oz. low-fat cheese | 1 T. Caesar or ranch dressing |
| 1 cup of any type of melon | 1 cup squash | 1 cup skim milk | 1/2 cup non-fat cottage cheese | 2 T. bacon bits |
| 1 cup strawberries | 1 cup salsa or marinara sauce | 1/2 cup cooked pasta | 8 "80" size shrimps | 1 T. mayonnaise |
| 1/2 cup raspberries | 1/2 cup peas | 10 reduced fat Triscuits | 1 oz. imitation crab | 1/2 T. butter |
| 1/2 cup grapes | 1/2 cup carrot slices or sticks | 1/2 cup cooked rice | 3 oz. light Tofu | 2 T. cream cheese |
| 1/4 cup dates, raisin, or figs | 1.5 cup minestrone | 10 pretzels | 2 T. fat-free cream cheese | 3 oz. reg. Tofu |
Eating right, regular exercise, and proper supplementation are an integral part of a healthy lifestyle and should not be viewed as a chore or hardship. Concentrate on the healthy, fit person you will be and how good you will look and feel. Stay focused on the rewards and benefits of your efforts. (Mark Gilewicz)
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[...] The Foundation Meal Plan [...]
[...] The Foundation Meal Plan [...]
[...] The Foundation Exercise Program and the Foundation Meal Plan work synergistically: Carbohydrates power workouts, fat powers recovery, and protein builds muscle. [...]