Start your day with a nutrient packed shake:

300-350 calories

Morning shake/Breakfast

  1. 5oz of rice milk/fat free milk
  2. 5oz of cranberry juice
  3. 20g of whey protein
  4. 1 scoop of jarrows green defense
  5. 1 tablespoon of twin lab brewers yeast
  6. 1/2 cup frozen berries
  7. 1 tablespoon of flax seed or chia seed

Healthy Snacking examples:

Look for 80-250 calories for a snack depending on your program.

  1. Small handful of almonds or mixed nuts
  2. Add 1 tablespoon all natural peanut butter or almond butter: 100cal
  3. Serving of fruit: apple, banana, orange, etc
  4. Serving of vegetable: cup of carrots, peppers, broccoli, roasted sweet potatoes
  5. 1/2- avocado(full is about 250 calories)
  6. All natural granola bar or raw foods snack bar.

Healthy snacking is essential for making gains in training and controlling a strong metabolic rate.  Although some of these snacks may be easier than others to carry around, they are all healthy choices for everyday snacking.  All of these snacks have their place in a balanced diet.  Aside from food allergies, it is ideal to eat fruit and vegetables in a daily intake.  It is also very important to incorporate essential foods high in “good” fat : avocado, almonds, fish oil, chia seed, flax seed coconut, olive oil, and the list goes on. Try alternating snacks throughout the day to help train the metabolism to work for you!

 

Here are a couple healthy dinner choices:

350-500 calories

  1. 6oz-8oz grilled/baked fish, squeezed lemon with dill
  2. 1/2-full sweet potato
  3. Serving of steamed broccoli, tablespoon of grassfed butter or olive oil

OR

  1. 6oz-8oz grilled/baked chicken, pick a healthy dry rub
  2. Spinach salad, peppers, tomato, carrots, etc.
  3. Chopped apple or pear on top
  4. Topped with an olive oil vinegar dressing

I like to approach a healthy dinner with the idea of a simple protein and a side of vegetables.  With allergies and dressings aside, a large serving of vegetables is a great choice.  Try not to add excess marinades, dressings, and other additives to meals.  The best practice is keeping the ingredient list simple on all of the nutritional labels.