This is what I use as a guide for my diet plan. I am actually pretty picky myself so my diet consists of mostly the same foods all the time, but it’s good to switch it up! The stuff in bold is what I prefer lol like I said this is a “guide” and the key is to make sure you are eating clean and well rounded. My sister wrote this plan for me as she is a personal trainer and nutritionist. Don’t be afraid to be creative and try new things! You will find what works best for you.
PROTEINS
- Chicken Breast (Boneless/Skinless)
- Turkey Breast
- Lean Ground Turkey
- Salmon
- Tuna
- Top Round Steak
- Top Sirloin Steak
- Lean Ground Beef
- Lean Ham
- Egg Whites or Substitutes
- Non-fat Cottage Cheese
- Ahi
- Pork Tenderloin
- Filet Mignon
- Tofu
- High Quality Protein Powder
**Remember Muscle=Metabolism! Every time you eat protein you are feeding your muscles which speeds up your metabolism.
***BUT don’t over eat your protein and always try to eat the leanest kinds of protein. The more you are working out, the more protein you should have in your diet.
VEGETABLES
**You can eat as many green veggies as you want all day long!
- Broccoli-My personal favorite.
- Asparagus
- Romaine Lettuce
- Spinach
- Carrots
- Cauliflower
- Green Beans
- Green Peppers
- Mushrooms
- Tomatoes
- Peas
- Brussel Sprouts
- Artichoke
- Cabbage
- Celery-VERY good for weight loss.
- Zucchini
- Cucumber
- Onion
- Bell Peppers
- Squash
**Always try to eat fresh veggies! Frozen is ok but canned is not great.
***Try to stay away from corn, it is a vegetable BUT your body can’t process it very well and it slows down your metabolism.
Carbohydrates
(1 serving=the size of your clenched fist)
- Red Baked Potato
- Sweet Potato
- Yams
- Pumpkin- Another favorite! Add a little cinnamon and a dash of stevia to kill a sweet tooth!
- Steamed Brown Rice
- Steamed Wild Rice
- Whole Wheat Pasta
- Oatmeal (plain!!! Not packaged! Add fruit if you can’t eat it plain.)
- Beans (black, garbanzo, pinto, or kidney)
- Strawberries
- Apples
- Melons
- Oranges
- ½ banana
- Greek Yogurt (nonfat)
- Whole Wheat bread
- High Fiber Cereal
- Rice Cakes
- Whole Grains
- Cream of Wheat
**Make sure you cut your carbs out after 5pm and stay away from white carbs (white rice, white bread, white tortilla, etc.)
Good Fat Sources
**Use these sparingly but make sure to include some in your diet. The earlier in the day you eat these is better!
- ½ Avocado
- Sunflower Seeds
- Pumpkin Seeds
- Cold Water Fish (Tuna, Salmon, etc.)
- Natural Peanut Butter
- Almond Butter!
- Low-Fat Cheese
- Low-Fat Salad Dressing (Balsamic Vinaigrette or and Vinaigrette is good!)
- Raw Nuts
- Olives
- Olive Oil (Cook with this NO BUTTER!!)
- Safflower Oil
- Canola Oil
- Sunflower Oil
- Flax Seed Oil (The healthiest!)
**These are your EFA’s (Essential Fatty Acids) the more you workout the better it is to have these because it helps you burn bad fats more efficiently.
FOODS TO AVOID!!!
- BUTTER
- FRIED ANYTHING!
- MAYONNAISE
- SWEETS
- WHOLE FAT DAIRY PRODUCTS
- SOUR CREAM
NOTES TO REMEMBER
**Drink lots of water! Always have water in your hand! You should be going to the bathroom every 15-20 minutes. Lol. DO NOT drink soda or juices or energy drinks. You can drink unsweetened green tea. Your urine should be very light colored.
**Prepare your meals ahead of time so they are ready when it is time to eat.
**Eat every 3 hours to make sure you are keeping your metabolism high! Make sure you are consuming protein every 3 hours.
**Eat before you get hungry!! This will prevent you from overeating.
***Remember no carbs at dinner!
***HAVE A CHEAT DAY! Take one day off a week so that your body has to keep guessing and you don’t plateau. This also helps you stay motivated.
6 MEALS A DAY
Breakfast: 1 Protein, 1 Carb, 1 EFA (Good Fat)
(3 hours later…)
Snack: Protein Shake (You can also have a handful of raw almonds or veggies)
(3 hours later…)
Lunch: 1 Protein, 1 Carb, Veggies, 1 EFA (Good Fat)
(3 hours later…)
Snack: Protein Shake
(3 hours later…)
Dinner: 1 Protein, 1 Veggie
(3 hours later…)
After Dinner: I always have a protein shake after a workout which is after dinner because I typically go around 8 or 9pm. Also, you can have one if you feel hungry before bed.
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