Food & Meals
There’s a lot to take into consideration with nutrition. It might seem overwhelming at first if it’s new to you but once it becomes a habit and part of your everyday, you won’t think twice about it. So stick with it until you get to that point!
A few notes:
- Pay attention to portion sizes. Measure, weigh, etc
- Don’t drink your calories
- Drink lots of water. Tea and (black) coffee are great too
I think of meals in terms of having these components: a lean protein, good carb/whole grain and fruit/vegetables.
- Breakfast should be higher carb than dinner. You have more time to burn the carbs off during the day and use them for energy.
- Eat your fruit towards the begging of the day (breakfast, 1st snack). You have more time to burn off the natural sugars in the fruit.
- Make sure you’re also getting in 2 servings a day of healthy fats. Natural peanut butter, nuts, avocado or olive oil are all good sources.
To get in plenty of fruits and veggies, I aim for fruit at breakfast and snack #1 and veggies at lunch, snack #2 and dinner.
Breakfast
- Oatmeal with berries & 4 egg whites
- Cream of wheat with berries and 4 egg whites
- Ezekial toast, grapefruit & 3 egg whites + 1 whole egg
- 1 serving of low sugar, high fiber cereal, skim milk (I prefer light vanilla soy milk) and fruit
Snack
- 2 Rice cakes with peanut butter and 1/2 scoop protein powder
- Greek yogurt with fruit and nuts (can also add honey, cinnamon, dried fruit, etc)
- Cottage cheese with diced fruit (can also add nuts, or any toppings listed above)
- Apple or celery and peanut butter
- Hard boiled egg and fruit
- Raw veggies and hummus
Lunch
- Soup (no cream based! and pick one loaded with veggies) and salad
- Salad with a protein like fish, hard boiled eggs or diced chicken and whole grain like quiona or brown rice
- Whole wheat pita with tuna and raw veggies
- Veggie/turkey burger with side salad
Dinner
(avoid starchy carbs)
- Fish, chicken, turkey or lean beef + vegetable (sautéed broccoli, asparagus, sweet potatoes, zucchini, squash)
- Salad with protein source
PreWorkout - eat a small, easily digestible snack such as a banana, or 1/2 banana and toast
Post Workout - Protein shake (can make with low fat milk and blend with ice and fruit)
Most of these can be mixed and matched for your liking and schedule.
*I am not a dietician, nutritionist, personal trainer, etc. I like giving advice or my opinion because it’s what interests me but know I have not been trained in these fields.
