For me, food has always been one of the great joys of life. I love to eat. Each day my schedule is built around my meals. I look forward to eating. I can recall the textures, smell and taste of foods I had over 20 years ago. With this being said, I have done my research and have educated myself on the chemistry of foods and how they affect the body. I am NOT a dietician, but from my experience, research and education this is what I will tell you.
Here are a lists of food items and meal ideas for each meal of the day.
Early morning Pre-Workout
• Small piece of fruit
• Small bowl of plain oatmeal w/raw nuts and fruit
• 2-3 Boiled eggs with a bowl of mixed fruit
• Veggie Omelet
• A bowl of plain oatmeal w/raw nuts and fruit
• Plain greek yogurt w/added fruit and raw almonds
• Mini quiches w/no crust made in a muffin pan
• Jay Robb Egg White Protein Shake w/water, fruit and veggies
• Mixed fruit and almonds
• Apple Slices or Baby Carrots w/small amount of peanut butter
• Baby carrots or Cucumber w/hummus
• Salad w/at least kinds of vegetables and baked/broiled chicken slices
• Pork Chop with spinach and a sweet potato
• Salmon with black ancient rice and garlicky kale
• Veggie and fruit smoothie (with no yogurt or juice, just water or coconut water)
• Side salad
• Mixed dried fruit (unsweetened) and raw nuts
• Salmon, asparagus, red potatoes
• Cooked mixed veggies and seasoned chicken
• Ground Turkey Balls w/kale salad (kale, olive oil, crushed garlic, radishes, carrots, scallions, low sodium black olives, lime juice & cucumber)
Additionally, here is a list of foods to stay away from
• White rice
• Cold Cuts
• Russett Potatoes
• White flour
• Juice and soda
Perhaps, choose 2 items to cut out each week until you complete the list. Remember it is about moderation. This doesn't mean that you can never eat these foods again, but you have to limit them. However, cutting these foods out completely (at least 80-90% of the time) at the beginning of your health and fitness journey can help create long lasting habits. Get your body and your mind use to eating healthy and adjust your taste buds to crave healthier foods. It takes time and discipline, but here are some tips to make it a little easier on yourself.
1. Plan your meals. If you know what you are going to eat in advance you are less likely to more poor, convenient choices.
2. Don't bring junk into your home. If there is no ice cream in your freezer, you are going to have to go out of your way to get it.
3. Drink plenty of water. Sometimes you aren't actually hungry, but you are slightly dehydrated. Especially in the summer and when you are engaging in increased activity this is extremely important. You should be drinking enough water for your urine to run clear.
4. Focus on eating lean meats and vegetables. This should be the large majority of your diet!
5. Check out recipes and enjoy what you eat. You should enjoy what you eat. There may be things you have to just get use to eating. However, you should also find healthy recipes that you can truly enjoy. When you find things you enjoy, you'll want to do them more often and make them a habit!