Meal Mentor

4 Reasons Why You're Not Losing Weight

Losing weight can be frustrating, especially when you think you're eating and doing all the right things. But sometimes it's the little things that can really add up and prevent you from shedding those unwanted pounds.

Here are 4 reasons why you may not be losing weight:

You're mindlessly snacking While fruits and veggies are better than potato chips, excess is still excess -- and you can easily (and mindlessly) nibble away a lot of calories when you're not paying attention! Try portioning out your snacks or do what I do: brush your teeth! There is something about brushing my teeth that silences my fake "bored" hunger signals.

You're misjudging portion sizes Portion size can be tricky, especially when dining out at a restaurant. They want you to eat more so you leave feeling full and satisfied, which results in you eating more food (and calories!). Luckily with the meal plans, the serving sizes are already calculated so you're eating the right amount. And don't let the amount of food fool you! The meal plans are based off the principle of caloric density, which means more food and fewer calories.

You're drinking your calories Soda, fancy coffee drinks, fruit juice, energy drinks, and booze are some of the worst drinks for your body -- not to mention sneaky calorie bombs! For healthier alternatives, see this post -- and don't forget to drink water!

You're exercising Exercise is great, but it's not required for weight loss. Diet (or WHAT you're eating) is far more important than exercising! It also requires more of a juggling act than if you try to lose based on diet alone. When I was a personal trainer, my clients brought exercise back in once they achieved a desired weight/body fat loss, and they were willing to stop calorie restriction.

The meal plans take out all the guess work and I'm thrilled to have so many success stories.

For those looking to lose weight, stick to the meal plan as close as possible and choose the lower fat options!

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Are Larabars Healthy?

A client recently emailed:

"What is your opinion of Larabars?"

I try to practice the concept of caloric density (the principle on which I base the meal plans), more food for less calories. Larabars, or any bars, don't really work well with that.

I'd rather eat an apple, or a banana, or a potato, because it would be way more satiating.

Think about it this way: Larabars have 200-230 calories (10-13g of fat).

A sweet potato has 103 calories (0.2g fat). An apple and a banana together are 200 calories (0g fat).

What would leave you more satisfied? A Larabar that's the size of two fingers or TWO whole sweet potatoes? or a banana AND an apple? (This is a great example of caloric density).

I also follow the advice of Dr. McDougall, Dr. Esselstyn & Dr. Campbell, who recommend keeping very low fat, whole foods, plant-based diet -- very minimal added nuts, seeds, etc. so Larabars don't work for me since they're very nut heavy. (And they're not low in fat.)

I generally avoid dried fruit as a snack, too. I use dried fruit more like a condiment -- sprinkle some dried cherries on my oatmeal or salad, for example.

BUT that's just me and my needs. Most of the Larabars are wholesome (although I have seen a few with chocolate and I think pretzels, which aren't so wholesome), but the original ones with only dried fruit and nuts could be a good choice for kids, athletes, and adults who don't need to lose weight (and don't have medical issues or health concerns such as diabetes or heart disease).

Personally, I'd rather my clients eat an apple and banana, which are always sold anywhere Larabars are sold, or a baked potato. But if it came down to someone eating a Larabar or a Snickers, obviously my preference for them would be to eat the Larabar!! :)

Hope that helps! Lindsay

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6 Easy Ways to Enjoy Summer Tomatoes

Any way you slice it (or dice it, or puree it!!), tomatoes are a great addition to any dish. Summer is the best time for tomatoes...

Here are 6 ways to make the most of them

Sliced A slice of tomato can take a sandwich from boring to extraordinary. Plain toast is lame, but toast topped with tomato and hummus is couture! Add a slice of tomato on your next sandwich.

Diced Add diced tomato to your salads and wraps for a boost of color and flavor. When my burritos or salads feel like they're lacking something, tomatoes, especially those adorable baby heirlooms!, make a bold shift into awesomeness.

Pureed Gazpachos are a great way to chill out during the hot summer months. See my recipe in Happy Herbivore Abroad.

Salsa'd There's nothing better than fresh pico de gallo! My favorite recipe: tomato, onion, jalapeno, cilantro, garlic powder, lime juice and salt/pepper! I'm totally obsessed with pico on a baked potato!

Grilled Toss cherry tomatoes into a grill basket and cook until charred OR make cherry tomato kabobs. Great on their own and even more delicious in a pasta salad.

Preserved If you've found yourself with a surplus of tomatoes, cook up a batch of tomato soup or marinara sauce and freeze. They'll come in handy during the cold winter months!

Storage Tip: Keep your tomatoes at room temperature until ripe. Refrigerating them will affect their flavor and texture.

And if you're wanting to grow your own tomatoes, here's an easy way to do so. All you need are seeds!

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Meal Plan for Couples

We've been getting requests for meal plans for couples... thing is, we already offer that! ;)

The family plan is *perfect* for couples or roommates. Each dinner serves 4, so you will always have leftovers for lunch the next day. The bonus breakfasts work the same way, too!

"I subscribed to the meal plans, but stopped because it was too much using the individual plan and doubling it (seems easy, just became too time consuming), so when you began doing the dinner only family meal plan, I jumped right on board!"

Another option is to use the individual meal plan and double-up. (Double the shopping list and recipes). This is the approach I usually take for my husband and I since he's not great about leftovers.

Many of the indi recipes serve 2 (to create easy leftovers for the solo diner) and if you love a lot of flexibility, you can stick to those recipes and work in other faves where leftovers would otherwise be eaten.

If you ever have a question about a meal plan or how to make it work for your unique family, please contact support[at]getmealplans[dot]com. We're here to help!

p.s. If you're a monthly subscriber, you can switch back and forth between the plans as much as you want from your profile :)

Enjoy the meal plans!

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How to Healthily Navigate Labor Day BBQs

With Labor Day only a month away, you're either hosting an outdoor barbecue or getting invites. You're also probably asking yourself: what am I going to eat that's healthy?

Here's how to enjoy the last big cookout of the summer without loading up on calories!

Mains: Fire up the grill and throw on some bean burgers, portobello mushrooms or carrot dogs (they were a huge hit on out 4th of July themed meal plan!).

If you're at a BBQ that doesn't have any veggie-friendly options, grab a bun and slap on some fixings like lettuce, onion, tomato and condiments or hummus to make a veggie sandwich.

Sides: Skip the chips and dip and opt for a baked potato. An even better idea? Grab the veggies from a veggie platter and grill 'em! You can also add them to some lettuce to create a fresh summer salad!

Dessert: Fresh fruit like strawberries or watermelon make the perfect (and healthy) summertime dessert!

Remember, events aren't about the food! Keep it simple and fun!

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Are You Sabotaging Your Salad?

Ordering a salad may seem like a smart choice when dining out (I always order one before my meal to keep me from overeating), but do you really know what's in your bowl of greens?

Restaurants are notorious for sneaking in unhealthy additions that can easily turn your salad into one giant calorie bomb.

Here are some tips on how to make sure your salad is a healthy one!

Dressings: Did you know some restaurant dressings have as much fat and calories as premium ice creams? I usually skip the dressing and ask for lemon or lime to squeeze on top instead. You can also try salsa or balsamic vinegar.

Toppings: Tortilla chips, croutons and Asian noodles are typically fried and loaded with unwanted calories. Next time leave them off and ask if you can sub more veggies instead.

Added fats: Restaurants tend to have a heavy hand when it comes to things like avocado/guacamole and nuts (which are sometimes candied!). Since I keep low-fat, I always skip these.

For more ideas on how to create an exciting salad, see this post for tips.

And if you're looking for salads (and not just lettuce) that will keep you full and satisfied, be sure to check out this week's "Best Salads" meal plan!

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