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Are you ready to shed those winter clothes? Whether you’re looking to bulk up or get lean, clean up your diet with this meal plan!

Spring is getting closer, which means warmer temperatures and longer days! There is no better time to hit the refresh button and try something new.

It's not unusual to let your attention to healthy eating lapse a bit in the winter. After all, who can see you in those cozy -- and bulky -- woolen sweaters? But spring is here, and it's time to get back out there and show the world what you're made of. Just making a few small changes in your everyday diet can add up to big changes in a healthier, fitter you.

Here are four easy tips to get you started.

1. Vegging Out. Volume is where it's at. That means filling up on foods that give you the most bang -- or in nutrition-speak, satiety -- for the least amount of calories. In a recent study, Penn State scientists led by Barbara Rolls, PhD, reported that eating a large low-calorie salad as a first course may help lower the amount of calories eaten in the rest of the meal. Researchers found that when individuals ate 3 cups of low-calorie salad before lunch, they ate less at the entire meal -- taking in 12% fewer calories -- than when they did not eat a first-course salad. The low-calorie salads included iceberg and romaine lettuce, carrots, tomatoes, celery, and cucumbers, fat-free dressing, and light mozzarella cheese. According to the study results, big portions make you feel as if you've eaten a lot, even if you're eating a low-calorie item.

2. Get Hot. First thing in the morning, that is. Hot cooked cereal like oatmeal has about one-fifth the calorie density of dried cereal, says Jay Kenney, PhD, RD, weight-control expert at the Pritikin Longevity Center and Spa in Aventura, Fla. Hot cereal has just 300 calories per pound; dried cereals pack in a whopping 1,400 to 2,000 calories per pound. "Hot cereal is more filling," Kenney says. "It keeps you fueled well into late morning, helping you avoid the 10 a.m. munchies." Eating a high-fiber breakfast can also help stave off diabetes, heart disease, and certain cancers. USDA surveys show that fewer than 1 in 10 people consume the recommended amount of whole grains.

3. Think Green. When it comes to beverages, green tea is a healthier choice than soda. One can of regular soda has about 140 calories, which translates into 9 teaspoons of sugar. Green tea, on the other hand, has 0 calories (if you skip the pre-sweetened variety). Study findings reported in the American Journal of Clinical Nutrition report that substances known as catechins, which are found in green tea, may stimulate the body to burn calories, in turn decreasing body fat. These same catechins are also rich in anti-inflammatory and anticancer properties, giving green tea even more of a punch. An added bonus: Green tea can be as satisfying as a frosty cold soda. Look for different varieties; pear green tea, for example, served iced, will make a tasty and refreshing drink in the hot months to come.

4. Chocolate Break. One square of good-quality chocolate can go a long way in curbing cravings. That means, yes, chocolate is not only permitted in a healthy eating program but actually encouraged. But stick to dark chocolate. Not only does the stronger flavor give you more satisfaction for every bite, but the antioxidant properties of dark chocolate have been shown to reduce the risk of heart disease, lower blood pressure, and diabetes. Dark chocolate is also a good source of magnesium, iron, and potassium, and it boosts serotonin, which can have a positive influence on your mood

key points


Get in at least 4-6 servings of vegetables per day. These include all green, leafy veggies such as kale, varieties of lettuce, spinach, collard greens, etc. as well as cucumbers, cauliflower, sprouts, broccoli, asparagus, green beans, and all the other veggies you hid in your napkin when you were a kid. I urge you to choose organic vegetables when possible.


Aim to have protein with each meal to ensure that you are maximizing muscle protein synthesis. Acceptable sources include grass-fed beef, skinless poultry, lean cuts of pork, fish, dairy such as Greek yogurt and cottage cheese (if well tolerated), and eggs. Just as organic veggies are preferred, high quality protein such as grass-fed, free range, and Omega-3 are also recommended. And while macronutrient counting can have it’s practical limitations, you should be shooting for approximately 1 gram of protein per kilogram of bodyweight.


Complex carbohydrates will also be part of your plan and be prioritized on training days. Carbs are critical for muscle glycogen replenishment and maximizing training performance. Preferred sources are oatmeal, brown rice, sweet potatoes/yams, barley, millet, farro, quinoa, beets, and summer squash.


Healthy fats are critical for your hormonal system to function properly as well as delivering a feeling of satiety. Good sources of healthy fats include avocados, raw nuts, seeds, and olive oil. Keep in mind that fats have more than twice the caloric density of both carbohydrates and protein so try to be aware of portion size here and think more in terms of teaspoons as opposed to generous pours when it comes to dishing out the oils.

The Fitness Doctor's Mediterranean Meal Plan

Simply click the link below to access the plan!

Mediterranean Plan 1250
Download PDF • 165KB



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