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	Type	Portions	Notes/Tips
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	Protein	Carbohydrates	Fats	Notes
	-romaine-spinach-arugula-red leaf-green leaf  -zucchini -eggplant -celery -cucumber -bok choy -kale -beets -broccoli -cauliflower	-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   -veal	-brown rice-wild rice-sweet potato  -white potato   -corn or 1 cob corn   -green peas -legumes -whole grain pasta -whole grain wrap -quinoa -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