Eating Outline
Please use the following outline to help you form great eating habits. Remember absolutely nothing is off limits, it is all about when, how much, and why we are eating something. Everything is acceptable in moderation!
Time Meal Food
6am Wake up!
I am not sure when you wake up… this was an educated guess… adjust the times as necessary to for your typical day.
6-7 am Breakfast Protein, veggie, Fruit
Breakfast is a great time to have a smoothie. Should you decide to have them, please add two scoops of protein powder (whey, no soy at all) and you don’t need to worry about the whole grain. An easy smoothie to make is protein powder, some frozen fruit, and water….. A lot of my clients are drinking green smoothies and really noticing the difference in their health. It requires you blending greens into your smoothies…. One step at a time though.
Maintaining your blood sugar levels throughout the whole day is going to be the biggest and most important thing you can do nutritionally.
9-10 am Snack (100-150 cal) Protein, Veggie or Fruit,
Great easy options for protein at snack time are a handful of raw almonds or other nuts, string cheese, Greek yogurt (look for brands that have 15+ grams of protein per serving), hardboiled egg, cottage cheese, or edammame.
12-1pm Lunch Protein, veggie, Whole Grain, Fruit
This sounds like a lot of food but really it isn’t too bad. You can have a turkey sandwich on sprouted bread with veggies and a piece of fruit and have covered all the bases. Be creative, variety is one of the biggest keys to good nutrition and healthy weight loss and control.
3-4 pm Snack Protein, Veggie or Fruit
See above…..
6-7pm Dinner Protein, Veggies (2)
Here we want to stay away from carbs of the breaded and sugary variety…meaning pasta, rice, breads, cookies, alcohol, ice cream and things of that nature. At night try to consume a protein source such as Chicken, Pork, Beef, Lamb or Fish accompanied by two different veggies. This doesn’t mean you can’t have them at all. Portions just need to be very small.
2 hours before bed Snack Protein, Veggies
Time Meal Food
6am Wake up!
I am not sure when you wake up… this was an educated guess… adjust the times as necessary to for your typical day.
6-7 am Breakfast Protein, veggie, Fruit
Breakfast is a great time to have a smoothie. Should you decide to have them, please add two scoops of protein powder (whey, no soy at all) and you don’t need to worry about the whole grain. An easy smoothie to make is protein powder, some frozen fruit, and water….. A lot of my clients are drinking green smoothies and really noticing the difference in their health. It requires you blending greens into your smoothies…. One step at a time though.
Maintaining your blood sugar levels throughout the whole day is going to be the biggest and most important thing you can do nutritionally.
9-10 am Snack (100-150 cal) Protein, Veggie or Fruit,
Great easy options for protein at snack time are a handful of raw almonds or other nuts, string cheese, Greek yogurt (look for brands that have 15+ grams of protein per serving), hardboiled egg, cottage cheese, or edammame.
12-1pm Lunch Protein, veggie, Whole Grain, Fruit
This sounds like a lot of food but really it isn’t too bad. You can have a turkey sandwich on sprouted bread with veggies and a piece of fruit and have covered all the bases. Be creative, variety is one of the biggest keys to good nutrition and healthy weight loss and control.
3-4 pm Snack Protein, Veggie or Fruit
See above…..
6-7pm Dinner Protein, Veggies (2)
Here we want to stay away from carbs of the breaded and sugary variety…meaning pasta, rice, breads, cookies, alcohol, ice cream and things of that nature. At night try to consume a protein source such as Chicken, Pork, Beef, Lamb or Fish accompanied by two different veggies. This doesn’t mean you can’t have them at all. Portions just need to be very small.
2 hours before bed Snack Protein, Veggies
ADVICE FOUND ON THIS WEBSITE IS MEANT FOR INFORMATIONAL PURPOSES ONLY, AND SHOULD NOT BE CONSIDERED MEDICAL ADVICE. CONSULT WITH YOUR DOCTOR FOR ANY AND ALL SERIOUS MEDICAL CONDITIONS AND BEFORE BEGINNING A NEW EXERCISE REGIME.
