Here is an example nutrition day for cleaning up your meals and getting healthy! Eat every 3 hours and drink 1/2 liter of water with each meal in addition to water throughout the day. Listen to your body… If you are full, stop eating. Eat your starchy carbs before 5 pm if you are looking to lean down. Pay attention to how you feel after you eat and adjust your food if needed. Think of eating as fueling your body, and act accordingly. Allow your body to be fueled. Make your body USE its fuel.
Upon rising: 1/2 liter of water, Vitamin D (5000i.u.) and 1 teaspoon coconut oil.
Meal 1- Protein Pancakes (1-2 with a tablespoon of peanut butter)
Steel cut oatmeal with scoop of protein powder (Arbonne is my fave. Make sure 1 scoop carries at least 10 grams of protein)
One egg, two whites, salsa, any and all veggies and 1/2 avocado. Scramble and enjoy!
Meal 2- Low-fat cottage cheese or low sugar (not sugar free, or anything with Sucralose, just check that the sugar content is no higher than 10 grams) Greek yogurt with an apple, orange or 1/2 cup berries.
Meal 3- 1/2 sweet potato or 1/2 cup brown rice with 4 ounces lean protein (fish, turkey, chicken, lean beef, bison) and as many veggies as you can eat. Make it into a salad or sauté veggies.
Meal 4- Hard boiled egg and a serving of raw veggies. (Broccoli, cauliflower and/or carrots)
Meal 5- Kale, bell pepper, asparagus, 1/2 avocado, cucumber, sprouts and olive oil/vinegar dressing with lean protein (chicken, fish, lean meat or turkey)
Lean protein (chicken, fish, turkey, lean meat or bison) with sautéed veggies. (Squash, kale, mushrooms, green beans in olive oil)
Take your EFAs before bed.
If you have a sweet tooth… Mix 2 tablespoons of pure cocoa into hot water and sip slowly. When it’s hot out, throw an ice cube in it. 🙂