Ok so we know WHEN to eat, how about WHAT you can eat...
Your diet should be comprised of 55% complex carbs, 27% lean protein, 18% healthy fats. (Guideline-- I can help you break down your diet)
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
Lean Ground Turkey
Low Fat Cottage Cheese
Cream of Wheat
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):
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
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
5oz grilled boneless skinless chicken breast 1 cup steamed veggies 1 glass of water 7pm
5 oz salmon 1/2 baked sweet potato w chopped chives 1 glass water 1 cup plain green tea
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.
5 eggs whites
1/2 cup oatmeal
1 Tbsp Flaxseed or Chai Seed
or 1 Scoop Whey Protein and an apple
4 oz Chicken breast (size of your fist)
1 cup brocolli ( I like steamed)
3/4 cup Brown Rice
1 Scoop Whey Protein
1/2 banana or 1 apple
5 oz Ground Turkey (Turkey Burger! I like it with Chili powder or black pepper)
1 cup zucchini (again, I prefer steamed)
Mixed Green Salad with approx 15 almonds and 2 Tbsp Balsamic Vinegar dressing
or Whey Protein
1 Tbsp Peanut butter or PB2
This meal plan is approx 1700 calories
To figure out how many calories you should consume if you are trying to lose weight....a good guideline is about 12 calories per lbs of body weight.
Remember to drink plently of WATER throughout the day- don't drink your calories away!
Eat every 2-3 hours- Don't skip meals because it will slow your metabolic rate!
Here is a sample meal plan to give you an idea of some good food choices.
Shakeology or 1/2 cup oats (I like to add flax seed to mine and sometimes blue berries) & 6 egg whites
2 hours later
2 rice cakes with 1 tsp almond butter or PB2
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.
: 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!
Good Morning everyone! Here is another meal plan for you with some recipe ideas!! This next Sunday (my cooking day) I think I am going to try to switch it up and try some new recipes- so I'll let you know how it goes.
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
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
Shrimp Stir Fry (or Chicken)
Amount Per Serving
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
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.