Healthy Eating & Leaning Out Nutrition Guide


Healthy Eating & Leaning out:


  • Eat a meal or a snack every 2-3 hours to keep your blood sugar level, energy and mood stable.
  • Protein is required at breakfast, lunch and dinner.
  • One serving of protein ranges between 15-25 grams for females; 25-40 grams for males.
  • For example, 1 piece of chicken is equivalent to 20 grams of protein.


  • Consume plenty of salads and vegetables.
  • Avoid refined carbohydrates (white bread, white rice and white pasta).
  • These foods do not contain any nutrient value or fiber and they easily store as fat.
  • Choose complex carbohydrates (sweet potato and brown rice).
  • These foods are rich in nutrients and fiber and provide long lasting energy.


  • Include a complex carbohydrate at 1-2 meal(s) per day.
  • It is best to eat your carbohydrates earlier in the day (breakfast and/or lunch).
  • Carbohydrates can be cycled:

(ie. day 1 eat 1 serving of carbohydrates, day 2 eat 2 servings of carbohydrates).

  • One serving of carbohydrates ranges between 15-20 grams for females; 20-40 grams for males.
  • For example, ½ cup cooked brown rice is equivalent to 20 grams of carbohydrates.
  • Fruit intake should not exceed 2 servings per day (1 piece or ½ – 1 cup).
  • Limit bananas, grapes, mangoes and papayas.  Choose berries.
  • Avoid fruit with and after a main meal that contains animal protein as this will cause gas and bloating.
  • Eat fruit ½ hour before a meal or 2-3 hours after a meal.


  • Drink 8-10 cups of water/herbal tea per day.
  • Avoid with meals.
  • Drink bottled or filtered water.


Breakfast options:

  • The following chart outlines breakfast options.
  • Each breakfast MUST include one protein and optional to include a carbohydrate.
  • You can choose from the breakfast options below or

mix and match the carbohydrates and proteins.

  • Portion for females:  15-20 grams of carbohydrates, 15-25 grams of protein per serving.
  • Portion for males:  20-40 grams of carbohydrates, 25-40 grams of protein per serving.



Breakfast Options

Option #1


Option #2

Option #3

Additional Tips

 Carbohydrate:  1 serving of oats or quinoa flakes(add berries and cinnamon to sweeten) sprouted whole grain bread  whole grain cereal Recommended brand for bread:  Stone millRecommended brand for cereal: Kashi
 Protein: Whey or pea protein powder:-add to oats or quinoa flakes-protein shake smoothie egg plus egg whitesoregg whites  plain low fat yogurt
 Additional Notes: -use unsweetened almond milk for shakes optional to add to bread:-1 tablespoon nut butter/apple butter -use unsweetened almond milk for cereal-optional to add fruit to yogurt


Snack options:

  • Include one of the following snacks in between meals.
  • Depending on your schedule, you will need 2-3 snacks per day.
  • When travelling, pack protein bars and nuts/seeds.


Snack Options




fruit with nuts Nuts:almonds, brazil,pecans, cashews,walnuts 10-15 for females15-20 for males -no salt or oil added
fruit with nut butter Nut butter:almond, cashew, sunflower, pumpkin,hazelnut maximum 2 tablespoons per day -apples and pears  combine well with nut butters
veggies with dip Dips:hummus, tzatziki,guacamole maximum 2 tablespoons per day -celery, peppers, cucumber combine well with dips
protein bar Protein Fusion, Carb Rite -high in protein and low in carbohydrates
protein shake Whey or Yellow pea Protein mix with 1 cup unsweetened almond milk
yogurt or cottage cheese Plain, low fat Optional to add fruit and/or nuts


Lunch & Dinner Options:

  • Include a salad and/or vegetables with lunch and dinner
  • Include a serving of protein at lunch and dinner
  • Optional to include a carbohydrate at lunch



Lunch & Dinner Options

Salad & Vegetables






-romaine-spinach-arugula-red leaf-green leaf 





-bok choy






-chicken breast-turkey breast-fresh fish 

-½-1 can of tuna packed in water


-½-1 can of salmon


-1 can of sardines packed in water


-extra lean ground chicken


-extra lean ground turkey


-extra lean ground beef


-egg plus egg whites or egg whites


-pork tenderloin


-lean steak




-brown rice-wild rice-sweet potato 

-white potato


-corn or

1 cob corn


-green peas


-whole grain pasta

-whole grain wrap


-sprouted bread



-1 tbsp olive oilor less(salad dressing and for cooking)-2 tablespoons  or less of cheese 

-2 tablespoons or less of dip

-limit pasta for fat loss-eat leaner cuts of meat such as chicken breast, tuna, egg whites-add lemon or apple cider vinegar to olive oil for salad dressing
Serving Size (cooked if applicable) Unlimited portion Female: 4 ounces cookedMale: 6-8 ounces cooked Female: ½ cup cookedMale: 1 cup cooked


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