Tips for Healthy Eating & Weight Loss


Tips for Healthy Eating & Weight Loss:


  • 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 15-20 grams for females; 20-30 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 2 meals per day.
  • It is best to eat your carbohydrates earlier in the day (breakfast and lunch).
  • If you plan to have a carbohydrate at dinner, then omit at lunch.
  • One serving of carbohydrates ranges between 15-20 grams for females; 20-30 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).
  • 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 carbohydrate and one protein.
  • You can choose from the breakfast options below or

mix and match the carbohydrates and proteins.

  • Portion for females:  15-20 grams of carbohydrates, 15-20 grams of protein per serving.
  • Portion for males:  20-30 grams of carbohydrates, 20-30 grams of protein per serving.


Breakfast Options

Option #1


Option #2

Option #3

Additional Tips



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,


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, pears and bananas combine well with nut butters
veggies with dip Dips:hummus, tzatziki,guacamole maximum 2 tablespoons per day -celery, peppers, cucumber, carrots combine well with dips
protein bar Protein Fusion, Carb Rite ½-1 bar -high in protein and low in carbohydrates
protein shake Whey or Yellow pea Protein ½ scoop for females1 scoop for males mix with 1 cup unsweetened almond milk
yogurt or cottage cheese Plain, low fat ½-2/3 cup for females2/3-1 cup for males 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
  • Include a carbohydrate at lunch OR dinner, preferably at lunch for weight loss


Lunch & Dinner Options

Salad & Vegetables







-red leaf

-green leaf







-bok choy






-chicken breast-turkey breast


-fresh fish


-½-1 can of tuna packed in water


-½-2/3 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

Serving Size (cooked if applicable) Unlimited portion Female: 3-4 ounces cookedMale: 5-8 ounces cooked Female: ½ cup cookedMale: 1 cup cooked


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