The Meal plan: what my daily food looked like, to shed pounds and yield muscle.

Food for Weight Loss and Muscle Gain

When I embarked on this journey I had a goal to lose the extra weight and build some muscle.  Things have progressed even better than I planned.  I was worried, that at 50, it would be much more difficult to get back into shape.  It wasn’t.  Just remember you have to be persistent.   If you have a bad day with diet or exercise - start over the next day, and make that day great.  I lost over 20 pounds following this simple workout and meal plan.  My daughter lost 17 pounds and other friends and family have had similar results.    

Keep in mind everyone’s journey toward health and fitness is different and do not be too hard on yourself if things don’t happen as fast as you want.  if you stick with it and just keep moving yu will see some changes.  If you’ve read my previous posts, you know that at this point I was doing a 20 - 30 minute workout every day taking only one or two days off per week.  My workout consisted of:

10 minutes of cardio (walking, bicycle, elliptical or even jumping jacks or jogging in place).   This is very light cardio to warm up and burn more calories during strength training.
Next, standing do:
2 sets of 10 bicep curls on each arm, either with a 10 pound weight or resistance band.
Now:  2 sets of 10 pushups each
Laying on floor: ( these are relatively easy even for someone that doesn’t like to work out since you are laying down.
Laying on side - 50 leg lifts and 50 leg kicks (do this on each side) Side Lying Leg lift and side lying kicks
Laying on back, 2 sets of 10 leg flutters
lying on back 2 sets of 10 scissor kicks 
10 each center crunches, left side crunches and right side crunches 
Now standing - 50 forward arm circles and 50 backward arm circles
2 sets of 20 squats 
2 sets of 20 calf extensions (tiptoes) 
finally, a 1 minute plank    

My next  suggestion is get the free app My Fitness Pal.  This app has been great for all that I’ve helped.  You input your personal information and goals to see exactly what you should consume.  Log all of your food and drinks in this app.  This is an eye opener!  You will see where you need to improve for your health and fitness goals.  You will have to stop and think about your food before you consume it.  I can’t say enough.  An excellent tool for everyone. I am not affiliated with or paid by this app either. It’s just something that I love and have been using for years .  

If you prefer not to get an app, log all of your food and drinks on paper, tracking calories, fiber, protein and fat.   For me: my daily intake was 1200 calories to lose the weight and get into shape.  This consisted of 60 - 100 grams of protein, no more than 40 grams of fat and at least 25 grams of fiber.  These number are based on height, weight and fitness goals, so they are different for everyone.  I recommend speaking with your doctor or nutritionist to find out what is right for you.   Now of course, I am maintaining and I am not so strict.  My calories fluctuate between 1200 - 1550 most days.  I am also able to have “cheat” days that I splurge some, as long as I am back on track the next day.  I have to credit the meal plan to a trainer and nutritionist I worked with years ago, Nick.  

My daily meals were 250 calories each and I would consume 5 meals per day as follows:
(This type of meal plan works great because you eat every 2 to 2 1/2 hours throughout the day and do not have a chance to feel hungry. Additionally, you fast overnight for 8-10 hours)

2 scrambled eggs or tofu or Greek yogurt
1 slice low cal toast (for me it’s gluten free, I look  for the most fiber and protein for the fewest calories) or small serving of oatmeal
 1/2 apple or handful of blueberries and strawberries 

cottage cheese 
handful of nuts

chicken salad made with canned chicken in water and mustard or Greek yogurt in place of the mayonnaise (this cuts the fat and calories and boosts the nutrition)
whole sliced cucumber (hydrating and fibrous and packed with minerals)

1/2 apple or blueberries and strawberries or 1/2 banana
Sugar free electolyte drink with 1 TBSP of chia seeds mixed (I like to use coconut water, Gatorade or Propel) this is a filling drink full of fiber protein vitamins and minerals
a few rice crackers or celery and hummus or small spoon of nut butter

Chicken breast sautéed, baked, grilled or boiled 
broccoli steamed 
1/2 potato with Greek yogurt instead of sour cream

This is the basic plan I used.  Of course once I was able to consistently follow the plan substitutions became very easy.  I’ve found it’s best to stick to something regularly for a period of time before making changes.  This is what works for me.   My workout has changed some, but not tremendously, since.  This is the core I still use today to maintain my muscle.  My food varies quite a bit today since I am now very aware of portion sizes and what foods to eat.  

Please comment and fill me in on your journey.  I am always happy to engage with others in similar circumstances.  

In one of my next posts I will share more food details and recipe ideas as well as more workout info…Stay tuned!
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Keep following my blog to learn more about the things I do to keep my family fit and healthy and to maintain my health and fitness at 50+.   Subscribe to my newsletter if you want even more tips and some great deals.  I also share tips and tricks, recipes and workouts on Instagram @SheDo50Too instagram.com/shedo50too?igshid=YmMyMTA2M2Y=  and TikTok @SheDo50Too.  Videos are coming soon to my YouTube channel. @SheDo50Too youtube.com/channel/UCisWYXlvAdt_IMLLvKHFRsg

Wishing you health in all things and success in your fitness endeavors!!!

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