Moderate Meal Plan | Skinny Decaf Latte

Moderate Meal Plan

By on October 8, 2014

Regardless of your reason for trying a moderate meal plan, the above video is helpful. My nutritionist gave me a booklet on healthy eating and meal planning and I wanted to share some of it with you throughout the course of this month’s Moderation Challenge. Good health depends on eating a variety of foods that contain the right amounts of carbohydrate, protein, and fat, as well as vitamins, minerals fiber and water. Many of her clients are on the same meal plan as me and some weigh less and more than I do. It’s not so much about your weight but programming your body to feel satiated and connecting to your hunger queues. In addition to the meal plan I am sharing with you today I exercise moderately throughout the week, on average 3-4x for 1 hour increments.

This chart explains the different exchanges and the cap for grams within each group. This is the first time I have followed a plan that doesn’t focus on calories as much as the balance between the various groups. I find that it’s not only refreshing, but easy to adjust to.

Breakfast should contain:

1 starch

2 oz. protein or 1 dairy

1 fat

1 fruit

Lunch should contain:

2 starches

3 oz. protein

1 fat

1 fruit or two vegetables

Dinner should contain:

2 starches

4 oz. protein

1 dairy

1 fat

1 fruit or two vegetables

3 pm and nighttime snack choices:

1 starch and 1 fruit or two vegetables


1 dairy and 1 fruit


2 oz. protein or 2 fats and 1 fruit


1 starch and 1 fat or 1 protein

Here’s an example of a possible breakfast on this moderate meal plan.

Oatmeal Breakfast

  • 1/4 cup dry oats
  • 1 cup 2% milk
  • 1 tbsp slivered almond
  • 1 small banana, or 1 cup berries

Check back this week for more moderate meal plan ideas!

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