September 8-14 Meal Plan

September Challenge Healthy Eating:
I cannot emphasize how important a healthy eating meal plan is to seeing results. BUT, that doesn’t mean you have to compromise taste and fulfillment to get lean. I have created this meal plan, keeping in mind that we all want to see progress this month, yet enjoy the food. One change you may note this week is the carb total. I can record a video blog on my views on carbs/macros, but the bottom line is that I’m all about increasing the body’s metabolic capacity. One huge myth is that weight loss is about calories in versus calories out; the difference is all based on your metabolism, so my meal plans are all centered around keeping the metabolism as healthy and fast as possible.

serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts. Typically, I do 5 meals – meals 1, 2, and 4 are more of
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day.
Additionally, there is an optional post-workout shake/meal that can be
added any time during the day. I did not want to provide specific times
to eat these meals as everyone’s schedule varies; I suggest meal 1
should be consumed within 1 hour of waking and then all other meals
should be spaced 2.5-3.5 hours apart (give or take depending on your
schedule). My meal plan style is SIMPLISTIC; I’ve
found the more ingredients and the longer the prep, the more likely one
is to fall off the plan.


TO PURCHASE: click the buy now button below & pay via paypal for a
secure transaction; after payment, you will see a link to return to
sellfy to download the meal plan. This downloadable jpg can be printed
or saved to
your mobile device for easy access in the grocery store or gym!

*PLEASE NOTE: Following and/or participating in my blog, daily
workouts, meal plans, and any tips or advice is solely your decision. I
recommend checking with your physician prior to following any of the
workouts or meal plans that I share. I am very open in sharing that I am
not a health care professional, personal trainer, nutritionist, or
counselor. I provide the workouts, meals, and tips that have worked for
me based on my personal experiences.

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  • Reply
    September 8, 2013 at 8:41 PM

    Hi, Lauren! You may have addressed this before, but I'm curious as to your take on alcohol/social drinking/partying/'going out'; I know it's a big part of many college students' lifestyles. I graduated two years ago, and find that drinking is still a big part of twenty-something socialization. As a fellow health/fitness junkie, I'm wondering how you view this!

    • Reply
      Fitness Barbie
      September 8, 2013 at 11:57 PM

      Hi Jackie,
      First off, my philosophy is everything in moderation. Personally, I got through college and now after socializing without drinking on a regular basis. To me, I enjoy a drink with a celebration, but drinking does not make me wiser, faster, stronger, or healthier; it's taken awhile, but I've found a place where I can go out, enjoy, and not drink. Again, moderation is key!

  • Reply
    September 10, 2013 at 8:21 PM

    Do you need paypal or can you use a credit card?

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