Is it possible to put together a simple and healthy meal plan? One that is not going to be complicated and hard to follow? Yes. It is possible and I will show you how. The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.

Here are 3 healthy meal plans you can get started on right now.
Breakfast

Protein should be included in every meal throughout the day and breakfast is no exception. Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.

3 great sample breakfasts are:

Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.

2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit

Smoked salmon over sliced tomato and 1 green apple

Lunch

The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.

3 great sample lunches are:

Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple.

Leftover chicken legs with ½ sweet potato and broccoli.

Lean hamburger over portabella mushroom and brown rice. Cooked vegetables or a green salad. 1 orange.

Dinner

You can really be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Again, always remember to include protein and carbohydrates.

3 great sample dinners are:

Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.

Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a fresh fruit salad.

Buffalo meat balls over rice pasta with sautéed broccoli.

Snacks

You never want to let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult. It’s important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby.

3 great snacks are:

2 Tbsp almond butter on ½ apple

Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)

Cottage cheese and pineapple

Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results. Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals.

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Food that is. Or opinions. I guess there is a lot of things that are officially “the spice of life.”

I think spices are the spice of life.

I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.

Wow oh wow… I had no idea.

And hey — I’m helping her put her recipes into to a book that will be out soon.

I’ll send you all a video of this woman doing her thing too in a week or so… prepare to be blown away.

Back to spices:

Not only can spices save an otherwise boring healthy meal…. turns to find out spices can help you burn more bodyfat.

The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body.

Thermogenesis is simply heat — and since a calorie is a unit of heat, guess what?

More thermogenesis = more calories burned

=

Less bodyfat.

Pretty cool stuff this thermogenesis.

In fact thermogenesis is the foundation of my upcoming handbook “The Radical Fatloss Blueprint.” Out in late February.

The book comes out in late February… and it is… well, radical.

Up to 21 pounds in 21 days.

But you can only do it for 21 days. Fair deal, right?

For now, here’s the spices that work the best to help you burn bodyfat:

1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.

2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.

3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.

Combine these three spices: Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.

Just be careful not to overdo the spices, otherwise you’ll end up with more heartburn than fatburn.

Not getting enough calories slows your metabolism down, causes the loss of lean muscle tissue, deprives you of the fuel you
need to perform, and causes your body to hold on to stored fat for energy. In addition, diets are miserable, depressing, frustrating and not sustainable over the long term. Seriously, how long do you think you can survive off of grapefruits and cabbage?

Take it from a gal who has tried almost every diet on the market. Proper nutrition will give you better weight loss results than simply going on a diet. Here are three good reasons why:
Healthy Foods Are Naturally Low in Calories
Unlike processed junk, healthy foods like vegetables, fruits, legumes, beans naturally raised meats, organic poultry, raw nuts, seeds and organic eggs are naturally low in calories. When you eat reasonable portions of these foods, you automatically reduce your caloric intake and lose weight without feeling hungry, deprived or bitter.

There is so much nonsense in processed foods. When you eat them, your body doesn’t have a clue what to do with the calories; so they just get stored as fat. When you eat nutritious foods instead of processed junk, your body actually benefits from the calories so they are less likely to get stored as blubber.
Proper Nutrition Helps Fuel Your Body
All nutritious (and I mean truly nutritious) eating plans will allow plenty of fresh vegetables, fruits and beans in the diet. These foods provide the healthy carbohydrates you need to fuel your body and keep your metabolism performing properly.

If you come across a diet that tells you not to eat healthy carbohydrates, run away from it as fast as you can. Your body absolutely has to have healthy carbohydrates (healthy being the operative word) to survive.
Eating Healthy to Burn Fat
Here’s some great news. Healthy diets that include protein can help you build lean muscle tissue, which can kick your metabolism into high gear. This is definitely a plus if you want to send that double chin packing.

When you eat protein rich foods, your body releases a hormone that helps you burn fat. Protein also helps make meals more satiating so you eat less (bring on the protein, baby). Some nutritious protein sources include naturally raised lean meats, organic poultry, beans, raw nuts and whole organic eggs.

Why put yourself through the drama of dieting just to be disappointed with the end results? Healthy eating is a much better option for dropping unwanted pounds. Remember though, nutritious eating is just one part of the weight loss puzzle. If you want to keep those results coming, get plenty of exercise and drink lots of water.

If you are serious about losing weight, watch this video to learn some of the things that help me lose weight and keep it off.

If you’ve tried diet after diet and you’re still hollering, “Please! Help me lose weight!” It’s because diets don’t work (obviously). Sure, they may help you drop a few pounds in the beginning, but the results are often short lived. Most diets require you to restrict your caloric intake to the point where your body is literally starving.

Not getting enough calories slows your metabolism down, causes the loss of lean muscle tissue, deprives you of the fuel you  need to perform, and causes your body to hold on to stored fat for energy. In addition, diets are miserable, depressing, frustrating and not sustainable over the long term. Seriously, how long do you think you can survive off of grapefruits and cabbage?

Take it from a gal who has tried almost every diet on the market. Proper nutrition will give you better weight loss results  than simply going on a diet. Here are three good reasons why.

Healthy Foods Are Naturally Low in Calories

Unlike processed junk, healthy foods like vegetables, fruits, legumes, beans naturally raised meats, organic poultry, raw  nuts, seeds and organic eggs are naturally low in calories. When you eat reasonable portions of these foods, you  automatically reduce your caloric intake and lose weight without feeling hungry, deprived or bitter.

There is so much nonsense in processed foods. When you eat them, your body doesn’t have a clue what to do with the  calories; so they just get stored as fat. When you eat nutritious foods instead of processed junk, your body actually  benefits from the calories so they are less likely to get stored as blubber.

Proper Nutrition Helps Fuel Your Body

All nutritious (and I mean truly nutritious) eating plans will allow plenty of fresh vegetables, fruits and beans in the  diet. These foods provide the healthy carbohydrates you need to fuel your body and keep your metabolism performing  properly.

If you come across a diet that tells you not to eat healthy carbohydrates, run away from it as fast as you can. Your body  absolutely has to have healthy carbohydrates (healthy being the operative word) to survive.

Eating Healthy to Burn Fat

Here’s some great news. Healthy diets that include protein can help you build lean muscle tissue, which can kick your  metabolism into high gear. This is definitely a plus if you want to send that double chin packing.

When you eat protein rich foods, your body releases a hormone that helps you burn fat. Protein also helps make meals more  satiating so you eat less (bring on the protein, baby). Some nutritious protein sources include naturally raised lean meats, organic poultry, beans, raw nuts and whole organic eggs.

Why put yourself through the drama of dieting just to be disappointed with the end results? Healthy eating is a much better option for dropping unwanted pounds. Remember though, nutritious eating is just one part of the weight loss puzzle. If you want to keep those results coming, get plenty of exercise and drink lots of water.

If you are serious about losing weight, watch this video to learn some of the things that help me lose weight and keep it off.

About Isabel Del Los Rios – Isabel De Los Rios is a certified nutritionist and exercise specialist who has already helped over 25,000 people all over the world lose incredible amounts of weight, regain their health and permanently change their lives. She is the author of The Diet Solution Program and the Owner of New Body ? Center for Fitness and Nutrition in New Jersey.