Staying lean and healthy meal options

Ways to Stay Lean

  1. Avoid beer
  2. Eat blueberries
  3. Cook with coconut oil
  4. Speed up your core exercises
  5. Eat eggs
  6. Have a positive attitude and outlook
  7. Interval train
  8. Consume 1200mg of calcium daily
  9. Strength train
  10. Nuts, 3 oz. of almonds a day
  11. Rice (brown) over potatoes and pasta
  12. Protein, aim for 40% of calories
  13. Try different variations of the plank
  14. Yoga for stress relief = less cortisol
  15. Aerobic exercise, 30 min 5 x week or 60 min 3 x week

 

Meal Options

Breakfast:

  1. 1 cup cooked oatmeal with 2 tbsp almonds and 1 tbsp low sugar preserves
  2. Scramble 1 egg and 1 egg white, top with light cheese, salsa, 3 thin avocado slices, serve on a piece of high fiber whole grain sprouted bread
  3. 1 cup greek yogurt mixed with berries and ¼ cup low sugar granola
  4. Smoothie: ½ c juice, 1-2 c froz fruit, 1 sc protein powder or 4 oz yogurt, tbsp flax seed

 

Snacks (Morning or Afternoon):

  1. 1 piece fresh fruit and 8 almonds
  2. 1 cup edamame
  3. Light string cheese and pear/apple
  4. 1 slice sprouted bread with 3 tbsp mashed avocado and 1 sliced hard boiled egg
  5. 2 squares dark chocolate and small nofat latte
  6. 4 cups light popcorn
  7. Apple and almonds
  8. ½ cup uncooked oatmeal made with water and a splash of milk

 

Lunch:

  1. Low-fat sushi and green tea
  2. Salad with 4 oz protein or 1 oz cheese and tbsp nuts or avocado, drizzle with light vinaigrette
  3. Amy’s frozen meal
  4. 1 cup soup with rice crackers
  5. Turkey sandwich with 1 tbsp olive tapenade, tomato, greens on sprouted bread

Dinner:

  1. 1 cup whole grain or brown rice pasta with 3 oz protein and 1-2 c veggies sauteed in olive oil
  2. 4 oz protein served with baked sweet potato and veggies
  3. ¾ c brown rice, 3-4 oz protein, and veggie stir-fry
  4. Fill 2 (5” corn tortillas) with 4 oz protein, avocado, cabbage slaw (mixed with mango, red bell pepper stripes, lime juice and red wine vinegar), and ¼ c black beans
  5. Soup and salad or ½ sandwich

 

Desert

  1. Greek yogurt with berries
  2. ½ – ¾ c sorbet
  3. ½ – ¾ c light ice cream
  4. Spread 1 tbsp vanilla frosting between 2 small cookies of choice
  5. ½ c uncooked oatmeal made with water and a splash of milk, melt 1 piece of dark chocolate into it after cooking.
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