Sunday, September 14, 2014

Bender Fitness: Diet Bet Sample Meal Plan

Hi Everyone!
This is a basic, sample meal plan.
This meal plan is approximately 1450-1950 calories, and can be adjusted based on your own needs. It is a sample plan to give you an idea of how to structure your day. You will notice I included some options for sweets. I am better at sticking to a meal plan when it incorporates all of the foods I love. If I view it as to restrictive I have a tough time sticking to it. 
You know yourself best. If something is a trigger food for you try to avoid it. (For me it's Wheat Thins and Hummus. If I sit down in front of the TV with new packages of those two items I can polish them off! PS Don't eat in front of the TV-it is directly linked to increased calorie consumption). Learning to recognize portion sizes and how they relate to "serving sizes" listed on the packages of your food is one of the most important steps to creating a healthy diet. 
Good luck! I can't wait to see all of you hit your goals! You can find plenty of other healthy recipes HERE. Remember, this is a guideline, not a rule book. 
PS A diet isn't about being hungry! You should be eating enough to stay satisfied throughout the day, while focusing on making healthy choices. 
You may also enjoy: Bender Fitness Bikini Competition Diet, Abs Are Made in the Kitchen: Meal Prep and Melissa Bender Diet

Check in on FacebookInstagram or Twitter to let me know how you're doing with your goal!

Sample Meal Plan

-Wake up: 8-16 oz of water (plain or with Lemon) (pre-coffee and breakfast)
Optional: 15-20 Minutes of exercise prior to breakfast

-Half cup oatmeal (measured uncooked-cooks to about 1 cup)
-Half cup yogurt (check fat/sugar content. You can always self sweeten a plain yogurt)
-Hard Boiled Egg (or add 1 serving of nuts to oatmeal)
-optional 1/2 cup fruit
-Alternate: Protein Pancakes
-Coffee or Tea
(about 300-400 calories)

Have some Water

Snack (about 3-4 hours after breakfast)
-Small Apple or handful of nuts or Nonfat Yogurt
(100-200 calories)
Water (about 1 hour before lunch 8 oz)

-Leafy Green Salad with Mixed Vegetables
-Protein of choice: Grilled Chicken, Tuna, Salmon, Turkey, or Beans
-Healthy Fat (Avocado or Oil Based Dressing)
-Dressing should be Oil Based or Low Fat Version
-Optional: 1 Slice of Whole Grain Bread or 1 serving of Sweet Potato
***Another Great Meal Choice: Dinner Leftovers (Protein, Veggie, Whole Grain)
(400-500 calories)


Snack: (choose one)
-Banana with 1 tablespoon PB or Almond Butter
-Protein Bar or Protein Shake (can be taken immediately pre or post workout)
-Dark Chocolate (70% cacao)(1 small serving)
-Greek Yogurt
-Hummus and Veggies
-Coffee or Tea
-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie
(150-200 calories)

Optional: Workout or Walk (helps regulate blood sugar & can prevent over-eating at night). 

-4 oz Protein (about the size of a deck of cards) (Salmon, Chicken)
-Cooked Vegetables of Choice 1-2 Cups (Half of your dinner plate)
-1/2 cup brown rice or whole grain pasta
(400-500 calories)

Dessert (About 1 hour after Dinner can prevent over-eating)(choose 1)
-Apple Slices with Honey
-Dark Chocolate (1 small serving)
-Berries with a little bit (2 tablespoons) whipped cream
-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie
(100-150 calories)

Water with all meals. Aim for 7-8 hours of sleep per night. Not getting enough sleep can raise cortisol levels, increase inflammation, and cause increased belly fat. 


  1. Can you please write the over all carbohydrate intake we should consume daily? :) in grams..