- PROTEIN (choose 1 type) LEAN NON-LEAN
Chicken breast Chicken – dark meat Turkey breast Pork tenderloin 99% lean gr turkey 93% lean grd turkey Shrimp/cod/tuna Salmon/ orange roughy Egg whites Grd beef (99%-96% lean) Protein Powder Filet mignon Low fat Cottage cheese Regular cottage cheese
Low fat Greek yogurt Regular Greek yogurt etc. etc.
2. FAT (choose 1 type)
(ONLY with LEAN Protein)
Nut butters/nuts Oils like olive, avocado, coconut (stay away from highly gm’od Avocado or guacamole Salad dressing Mayonnnaise Flax seed Butter etc.
3. CARBOHYDRATES (choose 1 or 2)
STARCH/ GRAIN FRUIT&VEGGIES
Brown rice Apples Oatmeal Banana Quinoa Blueberries Potatoes Orange Pasta Strawberries Bread Asparagus etc Green Beans Garden salad Peas
4, Or choose a MEAL REPLACEMENT
(HAVE A BALANCE OF PROTEIN,CARB AND FAT)
>Though cheese contains a small amount of protein and mostly fat, consider it your source of fat. Add additional protein and carbs to create a blanced meal. Please note that cottage cheese is very high in protein and therefor considered a protein.
>Milk has combination of protein,carbs and fat. (use organic and whole milk) To add milk to a meal, it’s best to read the labels so you add the right amount of protein,carbs and fat to make it complete.
TIPS TO REMEMBER>>>>
♦ All food items are either a protein, carbohydrate or fat (or a combination). Because of this all foods can be included in your plan by figuring out what the food is and than adding the missing macronutrients (protein,carbs,fat) to create a balanced meal.
♦ It is important to learn the portion size of each food you need to reach your personal nutritional parameters per meal. By creating meals with your software and weighing your foods, you’ll learn how to eyeball it.
Example of my meal plan:
Breakfast: 2 egg whites, 1 poached egg and one slice of Ezekiel bread with butter or 1/4 c oat meal with a scoop of vanilla protein
2nd Meal: 3 ounces of chicken breast, 1 cup veggies and 1/4c sweet potato
3rd Meal: 3 ounces of salmon or beef, 1T fat and 1 cup of veggies
4th Meal: Post workout Protein shake with banana and almonds
5th Meal: 3 ounces of chicken breast, 1 cup veggies and 1/2 c starch(rice)
6th Meal: 1/2 cup of egg whites