IEatSmart Guide to Balanced Eating for Weight Loss

How To Use This Meal-Plan : A Word Before You Start

In the next few pages you will find enough information and the tools to take your nutrition into your own hands. You will learn about portion sizes and how to recognize the caloric value of your food easily. You will learn which foods should be in your pantry at all times to keep you healthy, fit and lean. 


You will find a one week menu plan. And you will notice that the overall caloric values are different from day to day. This is done on purpose. The menu plan gives you an idea of what you can eat for a certain amount of calories per day. It is your job, with the tools you are learning here, to figure out what your daily caloric requirements are and how you can alter the menu to suit your needs. The meals on the plan are nutritionally balanced and contain adequate amounts of carbohydrates, protein, and healthy fats as well as naturally occurring vitamins and minerals.


At WellnessPro, we suggest you make use of a calorie tracking software, alongside the portion size- and food exchange guide. This will help you stay within your boundaries.


It is important to eat clean unprocessed food. Use the information given to get the most out of your meal planning. Clean eating will help you achieve you weight loss goal successfully. Use the attached blank weekly food journal page to keep track of what you are eating. This will help you learn more about your eating habits and slowly change your diet to a healthier nutrition that will serve you for the rest of your life.


This is YOUR journey! YOUR success! We are here to help you!

Weight Loss Principles

Remember, to lose or gain weight you must eat more! However, your food choices need to be clean and healthy. These are the Clean-eating principles that will guide you through your physique and health transformation. Stick this page on your fridge or a cupboard where you will be reminded to follow the habits until they become your lifestyle.