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We will be eating every two – three hours. 

At first you may need to set a timer to remind yourself when it is time for your next meal.  A watch or a cell phone works the best.

By eating often we keep our metabolism high and we will burn more fat and calories.

Plan Your Meals Ahead – How to Create a CELW Meal Plan 

Create weekly meal plans or at least have 3 meals planned ahead at any given moment.

Keep in mind is what are my next 3 meals? Do I have them with me?

See one of my Weekly Meal Plans

  • Have a shopping day where you can go to the local market for fresh fruit and veggies
  • When you cook make enough food for your weekly meals
  • Plan on using your dinner left overs for your other meals
  • Have Support – invite a friend to join you and Stay connected to the CELW Community

 

Remember;

A lot of your meals will be away from home so make sure you have a small cooler,

a small lunch bag and your water bottle with you each time you leave your house.

Keep items near your purse or your keys

Keep non perishable food in your car and gym bag (Laura Bars, Mixed Nuts)

* most of the time we cheat is when we don’t have our food with us

 

Please don’t get overwhelmed by this just do what you can and keep in mind it gets easier as you create your new habit.

Write it down, make it Happen! Keep it all in one place in the CELW Journal

 

Breakfast Never Skip Breakfast!

Plan on 1 Serving of Protein, 1 Veggie and 1 *slow burning Carbohydrate

 

Morning Small Meal

Plan on 1 Serving of Protein, 1 Veggie and 1 Carbohydrate

 

Lunch

Plan on 1 Serving of Protein, 1 Veggie and 1 *slow burning Carbohydrate

 

Afternoon Small Meal

Plan on 1 Serving of Protein, 1 Veggie and 1 Carbohydrate

 

Dinner

Plan on 1 Serving of Protein, 2 Servings of Veggies, No Carbohydrate!

 

Last Meal of the Day – 4 hours before Bed

Plan on 1 Serving of Protein, 2 Servings of Veggies, No Carbohydrate!

 

*NO Carbohydrates For Dinner Meal and Last Meal of the Day, double up on your veggie intake instead.

Carbohydrates raise your blood sugar which causes insulin to be released and fat to be stored on your body. At this time of night, there is no need for the quick energy rush that carbohydrates give you because you will be soon winding down to go to sleep.

*Foods that contain slow burning carbs include grains, breads, pasta, beans, potatoes,corn and other vegetables.

Use sprouted wheat and brown rice pasta.

 

Sample CELW Breakfast:

Veggie Egg White Scramble with beans

Egg White Oat Bran Pancakes

Ezekiel Cereal with Fresh Fruit

Oat Meal with Fresh Berries

 

Sample CELW Small Meal – Mid Morning Meal Mid Afternoon Meal, And last meal before bed

Hummus with Veggies

Feta Cheese Plate with Olives & Veggies

Celery with Almond Butter

Laura Bar

 

Sample CELW Lunch

1 cup Lentil Soup Served with ½ Ezekiel Spinach, Grilled Cheese Sandwich

Ezekiel Tuna Salad Sandwich (apples, gapes, walnuts)

Stuffed Portabella Mushroom (spinach,ground turkey, mozzarella cheese

Ezekiel Tomato Basil, Grilled Cheese Sandwich

 

Sample CELW Dinner

Grilled Chicken with Wild Rice and a Side of Fresh Green Beans

Polenta Lasagna

Trout with Green Bean Succotash

Thai Coconut-shrimp served with Brown Rice Pasta