Summer Shape Up Meal Plan

The two most common pit falls that contribute to people not succeeding at managing their weight are:

• Not eating enough calories
• Eating so-called diet foods

Why this diet program can help you manage your weight:

• It outlines the recommended food amounts for your suggested calorie range
• You eat real food on this meal plan (no “diet foods”), which helps promote satiety
• It provides the right combination of complex carbs, lean protein, and essential fats shown to promote moderate weight loss when combined with appropriate exercise

Calorie Goals

1. Match your body weight to the corresponding column to get your daily calorie goal and corresponding food portion amounts.

2. Distribute the recommended food amounts throughout the day between three meals and two snacks. This will help keep your metabolism revved up, even out blood sugar spikes and prevent overeating.

3. As you lose weight and drop pounds, you will need to recalculate your calorie and corresponding food portion amounts.