Modern Hero Meal Plan

Modern Hero Mealplan
Attachment 77115

is a flexible meal planning tool for every day. It is a three-meals a day plan and it is designed for weight loss and weight maintenance. There are no calorie restrictions in the Modern Hero Mealplan (MHM) instead it is designed to help you make healthier and more balanced food choices and make sure your body gets all it needs to get healthy and fit and stay that way. You can get creative and turn it into a game.

How to use it:
There are three lists to choose from - A, B and C. To design a meal pick two items from list A, one from list B and one from list C for a complete meal. Use the same formula for your second meal and drop list C from the last meal of the day.

So, for example, your meals for the day would be:

Breakfast: lettuce and cucumbers salad + 2 hard boiled eggs + a cup of chickpeas;
Lunch: sardine bruschetta on a slice of rye bread with a side of tomato and bell pepper slices; an apple and a banana, sliced for dessert;
Dinner: beetroot salad with feta cheese

Or
Breakfast: a bowl of oatmeal with cinnamon, two fried eggs with avocado slices;
Lunch: Dinner: leek and potato soup with a side of cheese and bread; apple slices for dessert;
Dinner: prawn or chicken lettuce salad

Measuring the amounts
You don’t have to be super precise with the amounts but you can have a go-to cup (a measuring cup or a cup that fits the volume of a measuring cup) at hand to help guide you. Eventually you’ll be able to measure by just looking at your plate. List A uses handfuls which means you can use literally as much as you can grab! Again, make a judgement call.

To Bread or not to Bread?
You have an option to add up to two slices of bread to your daily menu. If you are trying to reduce your body fat percentage, it’s recommended that you skip adding bread altogether or only occasionally add one slice per day two-three times a week. Try to go for whole-grain or rye bread - white bread has next to no nutritional value and it doesn’t help your body recover and grow - it just adds extra energy (calories) you then have to use up on a regular basis.

Meal timing
It’s highly recommended that you don’t snack in between meals. Allow a minimum of four hours to pass before your next meal to allow your blood glucose to stabilize and insulin levels to drop.

Modern Hero Mealplan and Intermittent Fasting
This plan can be adjusted to fit an intermittent fasting pattern you are currently on. To do that drop one of the meals (breakfast or dinner, depending on your personal preference) and instead increase the volume of the other two meals accordingly.

Cheat meals
It’s perfectly ok to have cheat meals as long as it’s not too often. If you are not currently trying to get trimmer it’s perfectly alright to add a couple of scoops of ice cream or a chocolate for dessert twice a week. If you are having a pizza night, that’s totally cool too - just make sure the rest of your meals for the day follow the A + B formula to balance it out.