Your New Years Weight-Loss Resolution How-To Guide

Carmel Valley San Diego Community | Melanie Mediate | Healthy Weight Loss Resolutions2013 is here!  So, you want to start a new and FIT YOU this new year but with so much information out there on the internet and so many theories claiming fast fat loss like cutting out carbs and counting calories, low sodium-this or diet-that, who knows where to start?  AVOID THOSE GIMMICKS AT ALL COST.  Understandably, eating right can be tough these days and much of it through fault of large corporations interested in more sales and media and magazines interested in more views.  Well when it comes to you, sorry to say, but they don’t care about YOUR HEALTH.  In fact they want you to stay overweight because you’ll continue to buy their products or tune in to see what they have to say about  the next big weight-loss product.

I don’t want to see this happen you.  So this year, do it right and don’t get yourself caught up in some short-cut method for weight-loss or some crazy named bottle of diet pills or neon powders with this and that enzyme in it claiming you’ll look like the model on the cover without even changing up your habits or routine.  LISTEN TO THOSE YELLOW FLAGS, THOSE INITIAL WARNINGS SIGNS IF IT SEEMS TOO GOOD TO BE TRUE.  Fall for it and you will not only waste your money, you’ll end up worse off than when you started out, only to have lost out on valuable time you could have spent DOING IT THE RIGHT WAY.

RESULTS TAKE TIME and there are no shortcuts, so plan on taking some time each day to make it happen.  Trust me, your efforts will be well worth the huge pay-off of SELF-ESTEEM and the overall BETTER QUALITY OF LIFE you’ll get when you DO THIS FOR YOURSELF.  Everything else in your life will reap those benefits of your ENERGY and CONFIDENCE and your hard work will pay off ten-fold!

Diet is about 70% of the transformation process when it comes to losing weight, but that said when I say diet, i just mean eating good.  Making the right choices even when you might want something else.  Now don’t get all crazy and make it hard on yourself by doing some calorie-calculated math or thinking you need to eat nothing but egg whites, broccoli and chicken breast with no salt or seasonings.  Just stop right there if that’s what you thought it takes!  Stop over-thinking it.  Just start by making quality changes when and where you can.  DON’T try to do too much at once PLEASE.  Or you’ll set yourself up for disaster and end up quitting come February from frustration!

Because of all the crap out there veering people off track, telling them the wrong things to do and they end up overweight and coming to me in need of help because they were told to do some ridiculous diet, or how to count their life away – I mean count calories all day.  I’ve decided that as my new years resolution, I want to give people this great sample plan for FREE!

Today I’m sharing with you part of what I use for my nutrition coaching clients as My New Years gift to you!  Below I give you everything you need to decide, plan and tackles your NEW YEARS WEIGHT LOSS OR FITNESS RESOLUTION.  Follow this meal and workout plan and you will get LEAN fast, I GUARANTEE you this.  It’s all here for you, just follow exactly what I lay out for you below.


First things first.  Weed out the obvious.  THE SMALL THINGS COUNT.  Yes, the guilty snacks.  The little things do add up and cutting out those random little guilty items will be a huge cut-off your bulge in itself without the workout!  So how do you avoid it when they’re all there in front of you right?  Well your first step is to PACK A LUNCH BOX so you leave the house supplied with your own snacks to avoid  the random mishaps.  Secondly start monitoring the goodies and processed items in the cabinets and fridge at home, replacing with seasonal fruits and fresh goodies that don’t contain lots of artificial ingredients (which are virtually in-digestible when accumulated in your body)

Swap-out Tips:  Instead of fat-packed snacks, grab a 4 oz pack of Blackberries, a great seasonal fruit on sale in most markets this time of year.  Loaded with antioxidant rich nutrients that aid in digestion, and are filled with natural sugars that won’t spark your blood sugar levels (causing cravings) making them and other fruits a great sweet treat to indulge in throughout the day as a filling snack.

Your Homework this week:

  1. SET a challenging but obtainable weight loss or FITNESS GOAL and give yourself a reasonable time frame to do it in.  Set a date to complete it by and divide it into mini goals each week so you hold yourself accountable.  (IE: To lose 24 lbs in 90 days = 8 lbs per month and 2 lbs per week.)
  2. Keep a Food Journal over the next 3 days, writing down everything you eat and drink and what time you’re doing it.
  3. Review my  sample Fat Loss Grocery List here and Sample Meal Plan (below in this article).  Take some time to compare your 3-day food journal to MY SAMPLE MEAL LISTS, then compare to YOUR OWN shopping and food list and make the changes where needed.  WRITE IT OUT so you see it all in front of you IN A CLEAR PLAN and keep focused.
  4. BUY A LUNCH BAG and a few ice pack inserts.
  5. Plan your meals for the upcoming week.  I recommend doing this on Saturday (which can also be your 1 cheat day for the week) PLANNING YOUR MEALS: You will choose 1-2 big batches of breakfasts, 1-2 big batches of lunches and 1-2 big batches of dinners.
  6. Make the time EVERY Sunday to shop and cook for the week ahead.  PLAN FOR ABOUT 4 HOURS TOTAL: SHOP/COOKING AND CLEANING OUT ANY JUNK FOOD.
Note about Cooking:
Cook enough to last you until Wednesday and then come Thursday, just make another quick one pot dish like my gluten-free turkey goulash and finish out the next few days of your week’s breakfasts with a batch of my 5-minute gluten-free fat-loss pancake mix, cover and use Thursday and Friday morning.  You could also pre-make your pancakes for the week.

Okay I know this can seem like a lot to take in.  Relax, breath and remember why you want this!  I have you covered for all  your concerns!  Just follow my steps, use my tips and you’re all good, trust me.  Click HERE get more recommendations on where to find the tools you’ll need like lunch bags, hassle-free cooking and preparation tools.  Just click the “get cooking like a chef with my favorite tools” link to find fool-proof cooking tools on amazon that have made my life a whole lot easier and I have saved a ton of time when preparing meals for my personal chef clients.


Here’s a sample plan I give my nutrition coaching and personal chef fitness meal delivery clients.  This is how I have helped them speed up their metabolism and is EXACTLY how YOU should be eating every day IF YOU WANT TO LOSE WEIGHT TOO.  I recommend you try at least one of my green smoothie meals a day, and use the recipes on my site for your other meals.  Use this plan below as your outline to carry you through the week.  I know it seems like a lot but if you are not eating this much you should be and if you are going long periods of time without eating THEN YOU ARE SETTING YOUR BODY UP TO STORE FAT.  DON’T do this to yourself.  Very small portions every hour or so speeds up metabolism and rate of calorie and fat burn throughout the day, also keeping you from overeating or being tempted for goodies at night.

Notice I add in a morning 10-MINUTE WORKOUT after breakfast part 1.  This is a good way to get really fit fast, consistency in small efforts so on our off days from my group and private workouts you should be doing something first thing in the morning even if its less than 10 minutes and just twice a week.  I promise you it will speed up your fitness results x 40-50%.  And if you aren’t located in the San Diego area or haven’t started my group personal training workouts yet, you can still follow this plan of twice a day for 10 minutes up to 4 days per week and try adding in 2 days of 20-40 minutes strength based workouts.


  • 6 am – breakfast smoothie with oatmeal added (right when you wake.  Do not wait to eat*) *FIND MY FAVORITES BELOW.
  • 6:30 am – WORKOUT : 10-minute quick workout
  • 7 am – bowl of oatmeal or scrambled eggs (1/3 yolk mix to 3/4 white), breakfast frittata, oat pancakes, etc.
  • 10 am – sliced cantaloupe and melons, an apple or sliced banana with Nutzo 7 nut butter or good quality (no additive) peanut butter, or other good quality natural fresh snack.
  • 11:30 am – mixed nuts, with dried unsweetened coconut flakes and golden raisins, and/or a small bowl of oat meal – a few ounces topped with your favorite raw nuts, shredded unsweetened coconut, and frozen blueberries.  (NOTE: these are all examples of good choices and sample times but the key is to constantly FEED YOUR METABOLISM so some sort of filling good quality snack will do and BE SURE you are NOT going MORE THAN 2 HOURS without putting something into your body!)
  • 1 pm –  lunch part 1 (you should have on Sunday you should have prepared your meals for the week so that each night or morning if you have time put some of your homemade lunches into two individual serving containers to bring with you to work).  BE SURE TO ENJOY A BIG LUNCH to fill you up which will AVOID CRAVINGS late in the day. (4-7 oz depending on the choice.  Always keep it in the lower serving size if it’s a fatty dish).  *If you didn’t make your own meals for lunches to bring with at work: find a salad or something lighter: carrots and hummus from the grocery store, fruit salad Starbucks Cafe or somewhere you could find a big lettuce salad like a Cobb salad with hard boiled eggs and all the toppings, or an apple/pear and walnut salad with Gorgonzola and balsamic,  almonds, etc.
  • 2 pm – grapes, banana, or a nonfat Greek yogurt. (*my favorite brand is Face’ by far the best tasting plus I like to say “FAACCCCE” when i eat it.)
  • 3:30 pm – part two of your packed homemade lunch.
  • 5 pm –  more of your snack that you packed today for work. You could have a carton of fresh berries and yogurt. (I usually have two Greek yogurts per day. They’re a great snack!)
  • 6 pm – WORKOUT 10-minute quick workout
  • 7:30 pm – dinner – choose something from my site like shrimp Pompadour with gluten free pasta or portobello pizzas. Keep the serving size at about 6-8 ounces as long as it’s nice and lean.
  • 9 pm – post dinner snack.  I like to have something sweet,  like a carton of raspberries and some strawberries.

My Two Favorite Smoothies:

Berry Banana

  • 2 cups spinach
  • 1 cup blueberries frozen
  • 1 banana frozen or fresh
  • 1 cup orange juice Owalda or other high quality brand
  • 1/3 cup oats
  • 1/3 cup crushed ice

Blend for about 3-4 minutes or until spinach is totally blended and then add ice.  Blend another 20 seconds or so.

Mango Peach

  • 1/2 cup frozen mango
  • 1/2 cup frozen peaches
  • 1/3 cup oats
  • 1.5 cups spinach
  • 1 cup orange juice
  • 1/3 cup ice

Blend same as above.


Carmel Valley San Diego Community | Melanie Mediate | Weight-loss chef | Fitness CoachMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


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