Welcome to my grocery list! These are foods I choose from every week to create my meals. Keep in mind that creating a new lifestyle is a process and usually does not happen overnight. It took me three to four months of consistent healthy eating to increase my metabolism and transform my body. Just be patient and trust the process.
Note: Portion sizes are generic. If you want exact portion sizes to meet your goals, you might want to hire a certified nutritionist or registered dietician.
Instructions: Eat a meal every three hours, five to six meals a day. Do not go more than three hours between meals. Choose a lean protein, carbohydrate and vegetable at each meal. Recommend portions sizes: Protein: one handful size, Carb: one cupped palm size, Vegetables: two handfuls size.
Lean Protein Sources:
* Egg whites
* Protein shakes
* Chicken breast or tenders
* Extra-lean turkey
* Lean beef – ground or round steak
* Cottage cheese
* Greek yogurt
* White fish or shrimp
* Tuna (if canned, choose in water)
Carbohydrate sources include:
* Brown rice
* Whole wheat or Ezekiel bread
* Wheat or corn tortillas
* Rice cakes
* Whole wheat pasta
Vegetable sources include:
* Green beans
* You are not limited to just these.
Healthy fat sources include:
* Olive oil
* Natural peanut butter or other nut butter
Fruit: fruit is a simple carbohydrate and can be eaten once or twice per day. You could incorporate fruit into a post-workout meal, however, treat fruit as a carbohydrate source at a meal. For a complete meal option, add a lean protein such as Greek yogurt with an apple. Other fruit choices include: cantaloupe, strawberries, apple or banana.
* Salt-free seasonings
* Fish oil capsules
* Whey protein powder – I use IsaLean meal replacement shakes. Check it out here!
Sugar: Keep sugar intake under 35 grams per day. Do not count sugar found naturally in fruits or vegetables.