I have a lunch to go to tomorrow, so the rest of the day’s meals had to be sorted:

Breakfast: Green smoothie – spinach, banana, almond milk, frozen mixed berries, vanilla protein powder (I’m still waiting on my Prograde to arrive – they have an orange flavoured powder would you believe??)

Morning tea: Cruskits with cottage cheese and cherry tomatoes

Lunch: Going out – this will be one of my cheat meals for the week

Afternoon tea: Hard boiled egg and some grapes

Dinner: I’m not sure yet. I was thinking of making up a sauce using minced beef, lots of veggies and herbs and garlic. My daughter can have it with spaghetti or other pasta and I’ll have it on its own.

Planning your meals in advance really makes a difference. You’re no longer left with any excuses as to why you didn’t eat healthy – it’s all there ready for you!

For more weight loss and meal plan ideas, visit http://overweightandunhappy.com/fym.html

Prograde Pina Colada Smoothie

1 Scoop of Prograde Vanilla Protein
1/2 Cup of Frozen Pineapple Chunks
1 Teaspoon of Coconut Extract
1/2 Cup of Almond Milk
1/2 Cup of Water
5 Ice Cubes

Blend and ENJOY!!!

If you don’t have any Prograde Vanilla Protein (or you’d like any of the other great products Prograde have on offer), visit http://overweightandunhappy.getprograde.com/ to order.

This is EXACTLY why I love partnering with Prograde Nutrition. They want what’s best for you. Unlike supplement companies that feed you blatant lies and exaggerations, these guys just tell you the truth.

They know that supplements have their place in health and fitness. But they also know – and preach – that eating whole foods is the center piece of your nutrition plan.

And to prove it they just came out with this awesome little ebook called “197 Healthy And Delicious Phat Burning Recipes” that will make your life a whole lot easier.

The best part? It’s only $4.95 because they think – and so do I – that it’s just too important for you not to get your hands on.

Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.

Get a copy of Prograde’s “197 Healthy And Delicious Phat Burning Recipes” and taste for yourself.

http://overweightandunhappy.getprograde.com/prograderecipebook.html

Yours in health,

Michelle

PS – You’re literally just moments away from discovering some of the most delicious…easy-to-make…phat burning recipes you can imagine. And it’s less than 5 bucks. Grab your copy RIGHT NOW at:

http://overweightandunhappy.getprograde.com/prograderecipebook.html

But it’s true.

So don’t take this message lightly.

I know you’re heard it a million times before.  “You must eat breakfast.”

Yes, it’s not a message made to inspire, but do you have any idea how many people DO NOT eat breakfast?

A lot.

And guess how many of those people that don’t eat breakfast are overweight?  Most of them.

Like everybody else, you don’t have much time in the morning and you’re probably not even hungry when you wake up right?

Ok, so let’s look at this another way…

You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want to experience the results of that effort.

Well, if you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.

Sometimes we have to do some things we don’t feel like doing.  Some things are boring. Some things just have to be done to get the result you want.  If you want to burn fat all day long, breakfast is just one of those things.

Prograde Lean http://overweightandunhappy.getprograde.com/lean is a yummy chocolate meal replacement shake that I recommend to anybody who doesn’t feel like eating breakfast and is the perfect substitute.

So that’s why I’ve got two great Holiday dessert ideas for you that won’t cause you to pile on the pounds, and they’re yummy too!

The first recipe is for Grilled Banana Splits:

Ingredients:

4 ripe bananas
2 Tbsp chocolate chips
1/2 cup non-fat, frozen vanilla yogurt
4 tsp chopped walnuts

Directions:

1. Preheat oven to 400 degrees
2. Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.
3. Push 1/2 Tbsp chocolate chips into the slit of each banana.
4. Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.
5. Loosen the foil and press the bananas open a little.
6. Top each banana with 2Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.

Yummo!

Ok, now the second, if you like your life even easier, and you’re a big fan of Dark Chocolate, you are going to LOVE Prograde Cravers. I seriously cannot even begin to tell you how delicious they taste.

You have to watch the video to see for yourself. You’ll see fitness professionals tasting Prograde Cravers for the very first time. Yes, fitness pros that have tasted every bar on the planet are amazed at how good they taste.

Trust me, you have to see this: http://overweightandunhappy.getprograde.com/cravers

Cravers make the PERFECT holiday dessert.  They are less than 200 calories and are made from organic dark chocolate. http://overweightandunhappy.getprograde.com/cravers

Here’s the recipe:

Purchase the Fit Yummy Mummy program and you will get access to recipes like this and so much more.  Go to http://overweightandunhappy.com/fym.html for more information.

1/2 cup cottage cheese
1/4 cup oats
4-5 egg whites
1 banana/some pumpkin/any fruit
Sweetner if you need it (I use Stevia)

Blend all ingredients until they form a batter.
Bake in small loaf pan or muffin tins at 350 degrees for 25 minutes.

I am currently working out my meals for the week so I don’t stray and eat bad stuff!

Here’s an idea of what I will be eating through the week, taking into account that I get up pretty early, am very busy and want to eat things that are healthy but quick to prepare:

Breakfast
Cheerios with banana, strawberries and milk

Meal 2
Almonds or cashews and a banana

Lunch
Chicken breast with salad
Apple/orange

Meal 4
Protein shake (made with water, protein powder, cocoa and stevia)

Dinner
Steak with mixed vegetables, including carrot, cauliflower and peas/corn

He started to see a trainer in around March/April and was put on a special diet and exercise program to first build up, and now to lean up.

He was given a daily meal plan, which he had to follow for the next month. He was allowed to eat whatever he wanted for one meal per week. He decided that Saturday’s dinner was going to be that meal!

Jason is 6 foot 3 and weighed 238 pounds at the start. I am 5 foot 7 and weigh 127 pounds. The program he was put on definitely would not suit me! If I ate as much as he had to, I’d probably weigh 227 pounds in no time!

So because I wanted to lose weight and tone up too, I decided to initially was go along with the “spirit” of what he was doing. I ate the same foods but in MUCH smaller quantities! I had to be sure to consume the right amount of calories too. If I ate too much, I would gain weight, but if I ate too little, my metabolism would drop and I would probably still gain weight!

Here’s a copy of the meal plan he was on at the beginning of his training period. As you will see, this meal plan, whilst very high in calories (more than I would ever need), it contained plenty of protein and vegetables:

Meal 1 (breakfast)
4 eggs
2 pieces of toast
1 tablespoon flaxseed oil

Meal 2
2 scoops of whey protein
2 cups of skim milk
1 cup of green beans

Meal 3
7oz chicken breast
1 cup of cooked rice
1 medium tomato
1 cup cucumber
1 cup of lettuce

Meal 4 – Pre workout
2 scoops of whey protein
2 cups of skim milk
1 medium sweet potato

Meal 5 – Post workout
2 scoops of whey protein
2 cups of skim milk
4 tablespoons dextrose powder

Meal 6
8oz lean steak
1 cup broccoli
1 cup green beans
1/2 cup baby spinach
1 tablespoon flaxseed oil

Meal 7
2 scoops of whey protein
500ml skim milk

1 frozen banana

1/2 peeled chopped apple

1 cup apple juice

1/2 tsp cinnamon

Pinch of nutmeg

Blend in a blender.  Control how thick this is by varying the amount of apple, so add it gradually.