Healthy Eating Schedule

Water is crucial for cellular function at every level, from regulating body temp, to keeping joints mobile and and maintaining tissue health.  Try to drink about 10 cups of water a day to keep your systems running at an optimal level.

You should eat 6 servings of protein a day, 2-4 servings of complex carbs, 4-6 servings of fresh produce, and 2-3 servings of healthy fats.

Examples of good lean proteins:
Beans of all kinds
Bison
Beef Tenderloin
Chicken Breast
Chickpeas
Eggs
Lean Ground Turkey
Low Fat Cottage Cheese
Tofu
 
Complex Carbs:
Brown Rice
Cream of Wheat
Oatmeal
Quinoa
Wheat Germ
Sweet Potatoes
Lentils
Yams

Healthy Fats:
Almonds
Cashews
Flaxseed
Nut Butters
Olive Oil
Pecans
Safflower Oil
Walnuts

Following the schedule above, here is a sample menu of clean healthy foods all throughout the day (most of which you can prepare at the beginning of the week or the night before):

7am Breakfast:
1/2 cup oats cooked w 1 cup water (opt. top with 2Tbs ea ground flaxseed, wheat germ, bee pollen, 1/4 cup berries) 4 eggs whites 1 cup black coffee or clear green tea 1 liter water 10am Mid Morning:
1 apple w 2 Tbs natural pb or 1 handful raw almonds 1 glass of water

1pm Lunch:
5 oz tuna or chicken over 2 cups spinach leaves, 1 grated carrot, 1 tomato, 1/2 chopped bell pepper dressed with oil/vinegar or lemon juice, 2Tbs flaxseed 1 glass of water 4pm 

Mid-afternoon:
5oz grilled boneless skinless chicken breast 1 cup steamed veggies 1 glass of water 7pm 

Dinner:
5 oz salmon 1/2 baked sweet potato w chopped chives 1 glass water 1 cup plain green tea 

9:30pm Evening:
This meal is optional, you can include it if you are still hungry or chose to skip it.
1/2 cup kefir with 1/2 chopped apple or mixed berries 1 apple with almonds 1 rice cake with 1 Tbs natural peanut butter

It is not always possible to eat this many meals throughout the day, but a good start would be to at least make sure you eat SOMETHING for breakfast!
You should always make sure to eat a lean protein with a complex carb so other breakfast ideas would be a protein shake with shake with strawberries or eggs whites with spinach and tomato.

This meal plan is approx 1700 calories

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Here is a sample meal plan to give you an idea of some good food choices. 

Snack: 2 hours later
2 rice cakes with 1 tsp almond butter or PB2 on each 
scoop of BB whey protein with water. Yum!

Lunch: veggies (I like the steamed veggies in the microwaveable bags)
protein: 6 ounces of chicken, fish, eggs. Switch it up by trying different veggies, different fish, spices, etc.

Snack: 2 tablespoons of hummus (My Favorite is Tribe cracked Red Pepper)
cup or two of veggies
scoop of protein and water

Dinner: 1 or 2 cup of veggies and protein (Again, vary it up!) about 6 ounces

Snack: (about two hours later)
1-2 cups of veggies and protein (about 6 ounces)

Before bed: 1 scoop of whey protein with Casein.

AFTER RESISTANCE WORKOUT, usually in the afternoon, have my SHAKEOLOGY or one scoop of cell mass creatine with one scoop of BeachBody whey protein.

Note: You can use Shakeology for different reasons. If you’re using it as a weight-loss supplement, you can replace one of your meals with Shakeology. Just add almond milk and water. I tend to use it as both a meal replacement and a recovery drink. You choose!

Meal One:
Pumpkin Protein Pancakes
1 tbsp of Sugar-Free Syrup or Agave Nectar (my favorite!)

Meal Two:
3/4 c. of Fat Free Cottage Cheese
1/2 c. of Cubed Fresh Pineapple

Meal Three:
5 oz. of Turkey Meatloaf
1 c. of Steamed Broccoli

Meal Four:
2 tbsp of Hummus
1 Sliced Green/Yellow/Red Pepper
12 Almonds

Meal Five:
Shrimp Stir Fry
1/2 c. Brown Rice

Meal Six:
2 Scoops Protein Powder or Shakeology
6 oz container of Low Carb/Fat Free Yogurt
Recipes

Pumpkin Pancakes

Recipe:
4 Egg Whites
1 Scoop of Protein Powder
1/3 c. of Canned Pumpkin
1/2 c. Oats
1/4 tsp Ground Cinnamon
Splenda to taste (2-3 packets) if desired
2 tbsp of Sugar-Free Maple Syrup and/or Spray Butter

Preheat Grill 300 degrees

Mix all ingredients using a blender. If the mixture is too thick, add a little water to thin it out. Drop pancake mixture on electric grill and cook at 300 degrees. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side. Serve with sugar-free syrup and spray butter.

Servings: 1

Turkey Meat Loaf 

 

Recipe:
1 1/2 Pounds of Lean Ground Turkey
1/2 c. Chopped Onion
2 tbsp Minced Garlic
1/2 c. Chopped Green Pepper
1/4 tsp Black Pepper
2 Egg Whites Slightly Beaten
2 tsp of Worcestershire Sauce
1/4 c. Chicken or Vegetable Broth
1/2 c. Quick Cooking Oats

Topping:
1/3 c. of Low Carb Ketchup
2 Tbsp. Splenda Brown Sugar
1 Tbsp. of Mustard

Preheat oven to 350 degrees

Sauté the onions and peppers until just lightly brown and then add garlic and sauté for 5 minutes more. Remove from heat and let it cool slightly. Mix all of the meat loaf ingredients plus the onions, peppers and garlic together in large bowl making sure that it is mixed well. Shape mixture into a loaf and place in a baking dish that has been sprayed with non stick cooking spray. Mix the topping ingredients together and spread on top of the loaf.

Bake at 350 for 45 - 50 minutes. Let it cool for 20 minutes before cutting and serving.

Servings: 4 - 6 servings depending

6 Servings Amount Per Serving Calories  203.0 Total Fat 8.5 g Potassium 100.6 mg Total Carbohydrate 7.3 g Dietary Fiber 1.1 g Sugars 1.1 g Protein 25.0 g

Shrimp Stir Fry (or Chicken)

Recipe:
5 oz of Shrimp peeled and de-veined or Chicken
1/4 tbsp of Low Sodium Soy Sauce
1/2 tsp Rice Vinegar
1/4 c. Low Sodium Chicken Broth
1/4 tsp of Minced Garlic
1/4 tsp of minced Ginger
1/4 c. of sliced Purple Onion
1/2 c. Broccoli Florets
1 c. of Snow Peas (Love these!!)
1/2 c. of halved Mushrooms
1/4 c. of Red Bell Pepper Cubed
1/4 c. Canned Water Chestnuts, drained
1/2 c. Cooked Brown Rice

Rinse and drain the shrimp. Heat the soy sauce, rice vinegar, and 2 tablespoons of chicken broth in a pan over medium heat. Add the garlic and ginger and cook until tender. Do not overcook as it will burn the garlic! Add the vegetables to the pan and continue to cook, adding more broth as necessary and turning the vegetables so that they are evenly cooked throughout.

When the vegetables are halfway cooked, add the shrimp and continue to cook until vegetables are tender and the shrimp are opaque in color. Serve over rice.