Breakfast
• 1 portion of fruit (160g)
• 1 cup of milk, 1%
• 2 slices whole wheat break OR 2 tbsp. of oats cooked in water, OR ½ cup of corn flakes
• ½ avocado OR 1 large egg, hard boiled
Morning Snack
• 2tbsp peanut butter
• 1 portion of fruit
• 1 thin slice of rye bread
Lunch
• 1 cup of vegetable soup
• 3 oz of pasta (whole wheat or chick pea) OR ½ cup of brown rice, OR ½ cup of quinoa
• 120 grams of meat OR 120 grams of white fish OR 100 grams of oily fish
• 1 cup of vegetables
• 1 tsp of olive oil for cooking or in a salad
• 1 portion of fruit
Afternoon Snack
• 200 grams of orange juice, freshly squeezed OR ½ container of plain Greek yogurt, non fat
Dinner (TIP: Make extra each night to have for lunch the next day)
• 3 oz of pasta (whole wheat or chick pea) OR ½ cup of brown rice, OR ½ cup of quinoa
• 120 grams of meat OR 120 grams of white fish OR 100 grams of oily fish
• 1 cup of vegetables
• 1 tsp of olive oil for cooking or in a salad
• 1 portion of fruit
Evening
• ½ cup of herbal tea
Recommendations:
Foods to Avoid:
Alcoholic beverages, refined grains (white bread, white rice, white pasta, sauces and gravies, canned
foods (except tuna, sardines and salmon, red meat processed foods, fast food, pre made foods, sugar
sweetened beverages,
packaged snacks, sweets
Water Intake:
68 – 102 oz.
Other Recommendations:
Eat slowly & in small portions (follow my hand portion guide)
Drink water throughout the day
Alternate among different foods and cooking methods (excluding fried)
Reduce salt intake, use herbs and spices
Avoid binge eating
Read carefully the nutrition facts/labels
Eat meal and snacks on a schedule
Choose whole grain foods
Choose lean
meat (chicken, turkey breaks, pork tenderloin)
Practice regular physical activity
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