A basic guide of what I eat.. and some thoughts.

Guide Meal Plan

-          Keep in mind that this is just a guide filled in with examples of what I eat. Just by looking at it you can basically get the idea and fill in some of your favorite foods and replace mine except when it comes to the carbs… because there aren’t many substitutes I approve of. 

The idea is to stay away from carbs in the morning and preferably work out at this time. Small amount for lunch and then a “carb load” dinner.

-          Stay away from anything with ingredients you can’t pronounce and processed foods. The idea is to eat whole healthy foods.

You will need to play around with portions because I can’t really prescribe anything without knowing your schedule, activity during the day, and even how your body reacts to certain foods. So play with portions until you find a nice medium. Keep in mind that as a society we eat entirely too much. So start smaller and add in more if you feel depleted during the day.

Water intake needs to be at least over 100 ounces per day. I don’t care if it’s a guy that weighs 500 pounds or a girl that weighs 70 pounds.

Awesome juicer to throw into any meal: Two handfuls of spinach, pinch of honey, lemon juice, and either a couple raspberries/strawberries. Fill it up with water blend and enjoy!


Ex of what I eat

Breakfast-  (cooked with coconut oil)

-          4 Eggs cooked in with a handful of ground turkey. ( can replace ground turkey with basically any protein source .. bacon, ground pork, ground steak, chicken, steak, fish… anything)

-          Half an avocado and a handful or plain almonds.  (for healthy fat intake)

-          If you drink coffee no sugar or creamer, but rather put in a slice of butter. (don’t ask. It just works)

-          Optional smoothie/ juice you can throw into any meal is simply: two handfuls of spinach, some raspberries or strawberries, pinch of honey, lemon juice, and water. Just blend it up and enjoy!

Lunch

                Rarely I will have a sandwich with avocado and cheese. When I do I just use one piece of bread so it’s kind of just an open sandwich.

                Normally I will have some source of protein: Meat, fish, chicken

Carbs: Sweet Potato, wild grain rice or brown rice, black beans, Quinoa

VEGETABLES: super important. Eat as many as you can. I just go raw and eat broccoli, cauliflower, and carrots. You can get as fancy as you desire. I usually just keep it simple and eat as many as I can.
 There is no such thing as eating too many vegetables.

For weight loss staying away from dairy can be beneficial. I usually drink a glass of milk each meal and love cottage cheese, but my goal is to gain weight so keep this in mind.

Dinner:

Simply repeat lunch, but feel free to add in a larger portion under the Carbs category.

·         Keep fruit intake low. Maybe a banana or apple a day added in to your lunch or breakfast, too many times my clients think fruit is great to splurge on and eat all the time. While it has it’s health benefits let us keep in mind an apple has the same amount of sugar as a snickers bar. Sugar is sugar. Period.

Again this is a very specific example of what I eat, but feel free to add in foods you enjoy. Just shoot me a message if you have any questions.

If you can send me a list of the free weights you guys have I can send you programming.

Are there rowers, kettle bells, pull up bars, squat racks…..

Good luck! And again just think whole healthy foods and don’t feel bad about cheating… Just try to keep it 80/20