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Thread: Diet/Meal Plan from my Trainer

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    God/dess J.D.'s Avatar
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    Default Diet/Meal Plan from my Trainer

    My trainer emailed this to me, I altered it a little to incorporate more variety and broader spectrum of vegetables. It's been working really well for me!

    PROTEINS (only grilled, broiled, baked)
    Boneless, Skinless Chicken Breast
    Tuna Steaks (or water packed in pouch)
    Canned, low sodium, albacore white tuna in water
    Fish (tilapia, salmon, halibut)
    Shrimp
    Egg Whites
    Ground turkey breast, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
    Ground Lean Buffalo or Bison
    Protein Powder (Whey, I like Jay Robbs brand) *Be careful with Soy protein powders, they can make you retain water
    Non Fat Greek Yogurt (Fage or Chobani brand)

    COMPLEX CARBS
    Oatmeal (Old Fashioned or Quick Oats - Plain)
    Quinoa flakes (it’s like oatmeal, add water and microwave or cook on stove)
    Sweet Potatoes
    Brown Rice
    Brown Rice Cakes

    FIBROUS CARBS (not canned)
    Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    Broccoli
    Asparagus
    Spinach
    Kale (red or green)
    Green beans
    Zucchini

    FRUIT
    (in moderation): apples, grapefruit, blueberries, raspberries, blackberries, goji berries, mangos, lemons or limes

    HEALTHY FATS (in moderation)
    Protein Peanut Butter (Naturally More available at WalMart)
    Almond Butter
    Nuts (peanuts, almonds)
    Flaxseed, Organic Virgin Unrefined Coconut Oil, Olive Oil


    BEVERAGE
    Filtered water or mineral water (plenty)
    Herbal Tea (from tea bags, dandelion root, green tea, white tea)

    CONDIMENTS & SPICES & SWEETENERS
    Nayonaise (by Nasoya)
    Veganaise
    Balsamic Vinegar
    Salsa
    Mrs. Dash, salt free seasoning
    Peppers / Cayenne
    Crushed red pepper flakes
    Mustard
    Stevia

    What/When to Eat

    MEAL 1
    PROTEIN: Egg whites (6 oz liquid)
    CARBS: Oatmeal pack or ½ cup (plain) OR Quinoa flakes & ½ cup of fruit

    or

    PROTEIN: Plain Non-Fat Greek Yogurt (6 - 8 oz)
    CARBS: 1 cup of fruit (blueberries, goji berries, blackberries, etc.)


    MEAL 2
    PROTEIN/FAT: Tablespoon of Protein Peanut Butter (Naturally More)
    CARB: 2 Plain Salt Free Rice Cakes

    or

    PRTN/FAT/CARB: Whey protein shake with ¼ cup of slivered almonds


    MEAL 3
    PROTEIN: 4 oz Chicken Breast, Tuna/Tilapia or Turkey Breast, etc.
    CARB: 3 oz baked sweet potato, red or yellow potato or ½ cup brown rice
    1 cup of steamed or raw veggies (broccoli, chopped spinach, green beans…)
    MEAL 4
    PROTEIN/FAT: Tablespoon of Protein Peanut Butter or Almond Butter
    CARB: 2 Plain Salt Free Rice Cakes

    or

    PRTN/FAT/CARB: Whey protein shake with ¼ cup of slivered almonds

    MEAL 5
    PROTEIN: 4 oz Chicken Breast, Tuna/Tilapia or Turkey Breast, etc.
    CARB: 2 cup of steamed or raw veggies (broccoli, chopped spinach, green beans…)


    MEAL 6 (if you are still hungry)

    PROTEIN: ½ cup of Whey protein shake powder


    So for breakfast today I had quinoa flakes with a teaspoon of raw organic Artisana brand Coconut oil in it, a handful of blueberries, a handful of goji berries, a handful of slivered almonds, and a teaspoon or so of raw flax seeds all mixed in. I like to eat a heavier breakfast then taper off throughout the day. Right now I'm eating a baked salmon filet with a HUGE glass of green lemonade drink I made with some vegetables, ginger, apples, tomatoes in my juicer. I take alpha lipoic acid before each meal, then my vitamins at breakfast, and BioSil drops throughout the day in my juice or tea. Lately I really like Yogi brand Ginseng Vitality tea in the mornings, and also I will throw in a Yogi brand Green Tea Rejuvenation tea bag or a dandelion root tea bag in there as well.

    I thought maybe this could help some of you ladies out too!
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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  3. #2
    God/dess J.D.'s Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    HUGE results in both areas. I mean, I was starting to get really pissed because I felt like nothing was changing, and I was busting my ass everyday between this and working out 6 days a week, an hour a day. Also, absolutely no alcohol or any processed crap for that matter. No fast food, no sodas, no cigarettes (I quit last year anyways), nada. Just water, tea, my vitamins, and these foods. I went back to work a couple months later and EVERYBODY was commenting on how I look! They all said I don't just look like I've lost weight, I look defined, toned, really healthy, one girl was even like, "you just have this healthy glow about you now". I don't know if it's my newfound love for myself through this or what. But even when I shower with my filtered water, bleach, brush, floss my teeth each night, I'm just hardcore taking care of myself now, if that makes sense.....
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    Default Re: Diet/Meal Plan from my Trainer

    Eating healthy really affects everything about you. Not only will you lose weight(slowly but definitely surely) but it will also change your skin, your teeth, your gums, your hair, your nails, your breath, how you feel, how you think...

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    Veteran Member AngelKing's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    Rice cakes are not very good for you (contrary to popular belief). They basically convert instantly into blood glucose.

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    Default Re: Diet/Meal Plan from my Trainer

    Subscribe! I used to eat like this (I will again soon!) and I felt soooo good.
    On my way to being the Bitch Goddess of your dreams... or nightmares.

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    Default Re: Diet/Meal Plan from my Trainer

    Awesome, thanks sweetie! I wish I could afford a nutritionist or trainer but this is soo helpful!

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    God/dess princessjas's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    One thing to note, Coconut Oil is a saturated fat. I know there is some campaigns that say it's healthy, but it is going directly into your bloodstream and clogging your arteries like all other sat fats. Your body can't break them down into usable products so it literally just dumps them into your bloodstream whole. Dang that nutrition class, now I sound like an even bigger dork! Haha!
    "I hear you calling and it's needles and pins. I wanna hurt you just to hear you screaming my name...You're poision. but I don't wanna break these chains.... I wanna love you but I'd better not touch."

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    God/dess 4everresolutions's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    ^ You should get a refund from that nutrition course. Coconut oil is high in saturated fat, however it's make up differs it from other oils. The chains of fat are medium sized opposed to the longer chain fatty acids that can be found in other saturated and non saturated oils. Your body breaks it down differently than it would, say, Olive Oil. The chains of fat in Coconut Oil have smaller particles that your body can absorb and use easily. Not all saturated fats are alike, there are many sub categories - they're not all necessarily artery cloggers.
    Last edited by 4everresolutions; 06-18-2010 at 03:04 PM.



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    Default Re: Diet/Meal Plan from my Trainer

    Yeah, the kind of fats in natural, healthy foods are not the same as the fat in a Big Mac.

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    God/dess princessjas's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    Quote Originally Posted by 4everresolutions View Post
    ^ You should get a refund from that nutrition course. Coconut oil is high in saturated fat, however it's make up differs it from other oils. The chains of fat are medium sized opposed to the longer chain fatty acids that can be found in other saturated and non saturated oils. Your body breaks it down differently than it would, say, Olive Oil. The chains of fat in Coconut Oil have smaller particles that your body can absorb and use easily. Not all saturated fats are alike, there are many sub categories - they're not all necessarily artery cloggers.
    You should look into a refund on that manners class. I dunno why peeps are being just flat out rude lately. Wasn't there a nicer way to disagree with my info? I was just trying to be helpful and will freely admit digestion is not in any way of interest to me, so I haven't spent much time studying it the way I have most other areas.

    I have my nutrition book sitting in front of me and it says different though, so I'm confuzzled. There is a four page controversy section about tropical oils. I've never researched it at all, so I pretty much just know that it has some anti-microbial properties and trying to find websites that aren't pure spin is proving difficult.
    "I hear you calling and it's needles and pins. I wanna hurt you just to hear you screaming my name...You're poision. but I don't wanna break these chains.... I wanna love you but I'd better not touch."

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    God/dess J.D.'s Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    Quote Originally Posted by princessjas View Post
    You should look into a refund on that manners class. I dunno why peeps are being just flat out rude lately. Wasn't there a nicer way to disagree with my info? I was just trying to be helpful and will freely admit digestion is not in any way of interest to me, so I haven't spent much time studying it the way I have most other areas.

    I have my nutrition book sitting in front of me and it says different though, so I'm confuzzled. There is a four page controversy section about tropical oils. I've never researched it at all, so I pretty much just know that it has some anti-microbial properties and trying to find websites that aren't pure spin is proving difficult.
    Yeah, back in the day tropical oils were really bad, but these are different, how they are extracted or something, I don't really remember.
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    God/dess 4everresolutions's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    Quote Originally Posted by princessjas View Post
    You should look into a refund on that manners class. I dunno why peeps are being just flat out rude lately. Wasn't there a nicer way to disagree with my info? I was just trying to be helpful and will freely admit digestion is not in any way of interest to me, so I haven't spent much time studying it the way I have most other areas.

    I have my nutrition book sitting in front of me and it says different though, so I'm confuzzled. There is a four page controversy section about tropical oils. I've never researched it at all, so I pretty much just know that it has some anti-microbial properties and trying to find websites that aren't pure spin is proving difficult.
    I've never taken a manners class, but perhaps that's the problem. I didn't mean to come off as a bitch - I was in a bad mood when I was typing and it came out through my post. I stand by what I said factually, but minus the attitude. My bad. I've nothing against you.
    Last edited by 4everresolutions; 06-18-2010 at 09:20 PM. Reason: spelling....



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    Default Re: Diet/Meal Plan from my Trainer

    I used to eat exactly like that and was super good about it, I never even used salt and very few carbs (of course only whole wheat). That was two years ago and I am still bingeing (not really, but that phase was so hard for me that I got depressed and thought I had no life). I looked banging though but I just cannot keep it up. I've been meaning to do it again but it took so much of my willpower and restricted me in my social life so much that I just can't. But good for you, I bet you look amazing!!

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    Default Re: Diet/Meal Plan from my Trainer

    So another good option for lunch or even a light dinner, I had this last night. A huge organic spinach salad (I tear the leaves by hand so it's not so messy) with one organic tomato sliced, a can of very low sodium albacore tuna, this salad dressing (also low sodium): http://www.amazon.com/Bragg-Organic-.../dp/B000E60TMY and some crushed red pepper mixed in. It was really good!
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    God/dess J.D.'s Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    Right now I'm eating my breakfast which is one cup of Chobani non fat greek yogurt, a handful of slivered almonds, a handful of blueberries, a handful of goji berries, half a grapefruit, a glass of ginseng/dandelion root/green tea, a huge glass of "green lemonade", and a huge glass of filtered water. This will keep me full and energetic for a while!
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    God/dess Harleigh HellKat's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    That sounds delish. By 'green' lemonade, do you mean green superfood? Has anyone else tried this?
    On my way to being the Bitch Goddess of your dreams... or nightmares.

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    God/dess J.D.'s Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    Yes, random vegetables I juice every morning..... I almost always include Kale though.
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    God/dess princessjas's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    Quote Originally Posted by J.D. View Post
    Right now I'm eating my breakfast which is one cup of Chobani non fat greek yogurt, a handful of slivered almonds, a handful of blueberries, a handful of goji berries, half a grapefruit, a glass of ginseng/dandelion root/green tea, a huge glass of "green lemonade", and a huge glass of filtered water. This will keep me full and energetic for a while!
    Wow, that is like almost as much as I eat in an entire day! I iz super duper jealous that you have such a good metabolism to be so thin and eat like that! I have a cup of coffee for brekky usually, a salad or bowl of veggie soup or half a veggie sandwhich on whole wheat or dark rye for lunch, a piece of fruit for a snack and about a 1-1 1/2 cup of grilled veggies with a slice of whole grain bread for dinner. Eating like that it takes me running 5-6 miles every morning and hitting the stairmaster for 45 min every evening, plus 30-60 min of weights to look my best. I got screwed in the metabolism department!
    "I hear you calling and it's needles and pins. I wanna hurt you just to hear you screaming my name...You're poision. but I don't wanna break these chains.... I wanna love you but I'd better not touch."

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    Default Re: Diet/Meal Plan from my Trainer

    ^^^You really sound like you're under eating and working out too much. Under eating will do much much much damage to your metabolism.

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    God/dess shasta's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    This thread amuses me.

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    God/dess Harleigh HellKat's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    I do love some green superfood. I had a powdered variety of it that was deliciousness.

    I also love veggie egg white omelettes. Have you guys heard of ziploc omelettes? Supposedly it's a quick easy way to make one without using so much butter and stuff by frying. It involves hot water and a ziploc baggie...

    I am craving some healthiness right now... sliced bell peppers and other veggies, with maybe a little hummus for teh dipping. Noms.
    On my way to being the Bitch Goddess of your dreams... or nightmares.

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    God/dess princessjas's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    ^^People have suggested that I'm under-eating for years. I've tried everything from 800-2500 cals a day. I finally found an expert in growth retardation and found out that when my Mom threw-up everything she ate while she was preggo with me, she not only doomed me to being 4'10" while Dad is 6'3" but she also doomed me to a life fighting obesity. It fucks up your hormones when you have fetal malnutrition and changes your metabolism for life.

    Really...I swear, I know what my body needs and am under-nourishing it just a tad. Which I figure is okay since I'm never going to have kids again. I just wanna look fabulous in a few weeks! lol Not trying to develop a new lifestyle or anything. Just a bit of an extreme diet for a few days a week till like the middle of next month. Swear I'm not spiraling down into anorexia again. When I did that I ate more like 50 cals a day....and felt like hell all the time.
    "I hear you calling and it's needles and pins. I wanna hurt you just to hear you screaming my name...You're poision. but I don't wanna break these chains.... I wanna love you but I'd better not touch."

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    God/dess Harleigh HellKat's Avatar
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    Default Re: Diet/Meal Plan from my Trainer

    That sucks that your mom threw up so much while she was preggers. If it makes you feel any better, my mum smoked the whole time she was preggers with me!
    On my way to being the Bitch Goddess of your dreams... or nightmares.

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    Default Re: Diet/Meal Plan from my Trainer

    Quote Originally Posted by princessjas View Post
    ^^People have suggested that I'm under-eating for years.
    Currently you are. Also keep in mind, you can be getting in 2500+ calories daily and still be malnourished. Depends on what you're eating.

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    Default Re: Diet/Meal Plan from my Trainer

    Quote Originally Posted by Zinaida View Post
    Currently you are. Also keep in mind, you can be getting in 2500+ calories daily and still be malnourished. Depends on what you're eating.
    Oh, I do keep that in mind and I can get till I can eat like 1200 cals a day/1500 on the weekends and stay super fit if I've been working out and not drinking for a while...but keep in mind I'm like 85-93lbs when I'm in good shape (my Kindergartener is about 4 inches shorter than me and wears one size smaller in shoes, I'm just teensy-weensy all over). According to every Dr I've ever seen I'm not under-eating. I'm just tiny and my mom screwed me metabolism wise. Like I will require about 40% less cals than your average woman my size thanks to her ED (my xanax has kicked in so if 40% is off forgive me, but I know it's close to that, it's an extremely significant number, mom and I got in an EPIC argument after I found out).
    "I hear you calling and it's needles and pins. I wanna hurt you just to hear you screaming my name...You're poision. but I don't wanna break these chains.... I wanna love you but I'd better not touch."

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