Meal Plan

Meal Plan

It is very important when exercising and trying to lose weight that you eat 6 small meals per day.  This helps keep your blood sugar levels steady. It also helps your metabolism stay revved up all day and burn calories. Also it helps your body maintain its muscle mass and fuels your body for your daily activities. 

Make sure you Always eat breakfast within 1 hour of rising, unless you are morning workout person that can't eat till you workout. However, eat IMMDEDIATELY after your workout! 

MOST importantly ALWAYS EAT BREAKFAST!  Breakfast is the most important meal of the day.  It starts your metabolism and gets your body ready for the activities you have to do during the day.  If you are not losing weight it could be because you are not eating a healthy breakfast with complex carbs and protein.

Also a great meal plan that I use that has helped me get my portions under control and to eat a balanced nutritious meal is The 21 Day Fix. This program is game changer and has helped me change my habits, eating, and my lifestyle.


Breakfast
 

 

Remember this is the MOST important meal of the day! Make sure you find the time to eat a healthy balanced breakfast before you walk out the door!

Each morning before I eat breakfast, I start with  large (8 oz) glass of water. I drink the entire glass before I workout and then I drink another 35-70 oz of water during my workout. I am a person that needs to workout before I eat breakfast, however, I still try to fit it all in within the first hour upon my awakening. Once I have worked out, I then will eat breakfast. Each morning I have Shakeology for breakfast.

 

My usual recipe is:

 
1 cup of water

1/4 cup of dried gluten free oats

1 cup of blueberries

1 scoop of Chocolate Vegan Shakeology

Mid morning snack

I then have my mid morning snack 2 - 3 hours later
 
My go to snack is 1 Apple. However, you can also do any of these options:

You can also do any one of these options:

•  20 grapes and 1 low fat string cheese.
• 2 plain (no added salt) gluten free rice cakes with 1 tbsp all natural nut butter and 2 tbsp raisins.
• 2 tbsp low fat roasted red pepper hummus with carrots and celery.
• 1/2 cup plain (no fruit) greek yogurt with fresh berries on top with a drizzle of honey or agave nectar and a scant handful of raw unsalted slivered almonds.
• Apple with 12 raw unsalted Almonds
• Celery with 1 tbsp. of all natural nut butter
• 1/2 banana with 1 teaspoon of all natural butter
• 1 orange with 20 pistachios
• 1 cup of strawberries

 Lunch
 
On busy days I will drink another Chocolate Vegan Shakeology with 1 teaspoon of all natural almond butter, 1/2 banana, 1 cup of water, and 5 ice cubes. I blend mind in my Magic Bullet which I take with me every where because it is travel size and amazing!! You could definitely take it with you to work!


However, if I am not busy then I will eat this for lunch:

1 piece of grilled lemon garlic chicken on a salad.  My salad is made up of spinach, tomatoes carrots, cucumbers, peppers, and 1 tablespoon of either Pico de galo or homemade apple cider vinaigrette dressing (1tbsp). 

Also I ALWAYS drink a big glass of water, if not 350z with lunch!

Afternoon snack

I usually do a cucumber tomato salad. It is just 1/2 cup of cucumbers and 1/2 cup of grape tomatoes. Its delicious. I also sometimes add raw unsalted sunflower seeds and a glass of water.

Dinner

Usually chicken or ground turkey of some sort and veggies.  I use sweet potatoes and  quinoa a lot of times for my starch.  Check out my eating clean recipes section for more ideas.

Snack

If I am still hungry in the evenings I will have 1/2 cup cottage cheese with fresh fruit and a dab of honey! Water to drink!  Or if I am craving chocolate, I will make a chocolate shakeology brownie batter.

Message me for customized meal plans and additional ideas!  I'd love to help you reach your weight loss goals!