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!




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On my way to being the Bitch Goddess of your dreams... or nightmares.
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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