Here’s Exactly What to Eat to Achieve Any Fitness Goal.

http://www.womenshealthmag.com/fitness/weight-loss-meal-plans?cm_sp=Hotlist-_-Fitness-_-HeresExactlyWhattoEattoAchieveAnyFitnessGoal

Make sure your food isn't hindering your progress.

For Wight Loss EAT.

20 percent protein
25 percent fat
55 percent carbs
Total daily cals: 1,400 (to drop 1 to 1.5 pounds per week)

Breakfast

• 1/2 whole wheat English muffin (toasted) with 1 cup spinach leaves (steamed), 1 poached egg, 1 slice of tomato, 1 slice of avocado, and salt/pepper/a pinch of red pepper flakes
• 1 pear 

Mid-Morning Snack

• 1 apple
• 1 Tbsp caramel sauce 

Lunch
3 cups spinach leaves with 3 oz salmon (like the pouch kind or leftover from dinner the night before), 1/2 cup trimmed green beans, 2 Tbsp sweet onions (sliced paper thin), 1 hard-boiled egg (sliced), and 2 Tbsp low-fat honey dijon vinaigrette 

Mid-Afternoon Snack

• 1 piece string cheese
• 1/2 cup mango chunks (thawed from frozen or fresh) 

Dinner

• 4 oz shredded chicken with 2 Tbsp low-fat Caesar dressing, 1 cup butterleaf lettuce (torn), and 1/2 cup cherry tomatoes (sliced) in 1  whole-wheat tortilla 
• 1 cup tomato soup 

Dessert
1/2 cup frozen yogurt 

Total Calories: 1,399 (23 percent fat, 56 percent carbohydrates, 22 percent protein)
Total Fat: 36.9 grams
Total Carbohydrates: 199.4 grams
Total Fiber: 27.4 grams
Total Protein: 80.7 grams