Nutrition Plan
I’m going to try keeping it simple. For Phase 1 - Fat Shredder, I am going with the portion approach. Level 2 is based on 2400 calories and breaks down as follows:
Proteins - 7
Dairy - 3
Fruits - 1
Vegetables - 4
Fats - 1
Carbohydrates - 1 (NOOOOOOOO!!!!)
Snacks - 3 (1 Double Snack, 1 Protein Bar, 1 Recovery Drink/Protein Shake)
Condiments - 2
It doesn’t help right now that I’m watching “Throwdown with Bobby Flay” and they’re having a cheese-steak cook-off.
Pre-Workout
Protein Shake (1 Snack)
Breakfast
8 oz skim milk (1 Dairy)
1 whole grain english muffin (.5 Carb)
6 egg whites (1 Protein)
2 slices turkey bacon (1 Protein)
Snack
Apple (1 Fruit)
1 oz mixed nuts (1 Snack)
Lunch
4 cups greens (2 Vege)
1 cup diced tomato (1 Vege)
1 oz low-fat cheddar cheese (1 Dairy)
6 oz sliced ham or turkey (2 Protein)
2 tbsp low-fat dressing (1 Cond)
Snack
Protein Shake (1 Snack)
1 cup baby carrots (1 Vege)
Dinner
1 chicken breast (3 Protein)
1 tbsp olive oil (1 Fat)
1 whole wheat english muffin (.5 Carb)
1 oz low-fat mozzarella cheese (1 Dairy)
2 tbsp tomato sauce (1 Cond)
There you have it, simple, healthy whole foods, nothing processed, this is what I should be eating all the time, and hopefully this program will change my eating habits permanently.
Feel free to steal my menu, or let me know if you need help with yours.
1 year ago