Hey guys! So, I know for some it's really hard to figure out WHAT to eat right? Below is a sample (and simple) daily meal plan that will get you started. Enjoy and remember: nutrition is 80% of HOW you look but 90% of HOW YOU FEEL. Need energy?
Meal 1 (within 1 hour of waking): 3 egg whites + 1 whole egg , scrambled with no oil. 1/2 cup steel cut oats cooked in 1 cup water, add your choice of fruit (up to 1/2 cup) and sweeten to taste if needed.
Meal 2: 20 almonds and 1 large apple
Meal 3: 4 oz tuna, 2 celery stalks (chopped), small bit of onion if desired, 1 teaspoon light mayo, 1 teaspoon dijon mustard (mix altogether); 10 cherry tomoatoes, 1/2 sliced cucumber, 10 whole grain crackers (or 1 slice whole wheat bread), 1 all natural cheese stick ( I love sargento cheddar, yum!)
Meal 4: 1 scoop whey protein (or SHAKEOLOGY) , 1/2 banana, 4 oz water, 4 oz unsweetened almond milk, 1 handful spinach
Meal 5: 4 oz grilled chicken breast, 1/2 cup cooked whole grain brown rice, 2 cups steamed/roasted veg (light EVOO)
Meal 6: 1/2 cup low fat cottage cheese (may replace with PLAIN, low fat yogurt), mixed with small handful of fruit if needed*, one 1 oz square dark chocolate
*NOTE: if you tend to hold fat around your midsection (like I do), omit fruit before bed as it will store as fat in the nearest place...the abs.
Be sure to drink a minimum of 3 liters of water per day. This does NOT include flavored beverages.
This meal plan is super easy to follow and hangs out around 1530 calories, provided you stay within the portions. Try it for 5 days and see/feel a difference!