Sample meal for weight loss?!

Sample meal for weight loss?

Anyone want to plan out a diet for me? including how many calories i should eat and an example meal?

I'm an athlete. I play D2 soccer for my college. So I'm very active. I workout every day. A sample day would be 7am speed working (M,W) or weight lifting (T,Th). the around 3pm a distance run. wed and thur. I have practice. However somedays i don't get to work out at all b/c of work. thats usually (F,Sat, or sun)

I weigh 145 lbs and I'm 5'6" . I'm looking to lose about 10 lbs total or 8lbs in 4 weeks.

well, you can try eating lots of tuna, green peas and white rice. the combo works well for your metabolism and has lots of protein and the starches you need if you're active. you can also try some of the vitamin packed meal replacement shakes for breakfast and lunch. but go to a vitamin store to talk to a consultant to get the right stuff for you. there are a lot of different products out there but they all work differently. oh and drink a ton of water regularly and before you eat. if you drink a large glass of water before you eat, you will get fuller faster making you eat less. of course, it's also healthy for you and helps speed your digestion and metabolism. Your calorie intake should be about 1,000 to 1,500 a day to support your active lifestyle. you need the energy. just make sure it's low in fat. stay away from bread and eat more lean meats, dark green veggies and fruit.