. Yes, I have broken down and started following a meal plan that is more detailed and structure then what I’m used to. I didn’t want to write anything until I had actually finished Week One. I thought the meal plan would had been a lot harder then what it was but it’s like Cooler 1 of the Clean Eat 
which but with a lot more calories. Also because I started training for my half marathon(s) I also have actually added in some more calories thru protein shakes (snack) and wheat bread (lunch). My Fitness Pal app keeps telling me that on my days of NO EXERCISE I am not getting enough (between 1100-1200) but because I’m not doing any activity I don’t mind it that much.
Example of Dr. Goglia 21 Meal Plan
Regardless of your starting weight, take a multivitamin daily.
FOOD PORTION SIZE
Meal 1: Oatmeal, plain, cooked (not instant) 1 1/2 cups
Orange (or a banana) 1
Meal 2: Apple 1
Meal 3: Brown rice, cooked 1 cup
Chicken breast, no skin 4 oz.
Squash, steamed 1 cup
Meal 4: Raw celery 2 cups
Peanut butter (natural) 1 tbsp
Meal 5: Whitefish, cooked
(not battered or fried) 8 oz.
Zucchini, steamed 1 cup
Asparagus, steamed 1 cup
Tossed salad, no dressing 3 cups
Meal 6: Mixed berries 1-2 cups
This is how I have been eating for the pass week and I haven’t had the dreadful HUNGER HEADACHES, I actually had the opposite where I have felt too full and have struggle with skipping my snack. So on days like that I would take my vitamins with an organic juice blend of tart cherry and pomegranate juice. This way I don’t dip low on my calories.
I can say that the first week is over and I have dropped a total of 8lbs (MOST OF THAT IS PURE WASTE&WATER) however, I do have more energy and am looking forward to the next week. This week may be kind of hellish since I will be returning to the run training for this week also.
Exercise Plan
Tuesday: 2 mile run/50 min spin class/25 minutes total body (circuit training)
Wednesday: 60 min boot camp fitness aka BOOTY CAMP ;)
Thursday: 35min spin class/2 mile run/25 minutes of total body with thera-bands
Saturday: 60 min spin class/4 mile run
Sunday: 5 mile run/ 30mins of stadium-steps with Abs
