Eat!
I can show you how to cook clean, lean meals! Recipes, and nutrition guides.
What should I eat? What should I avoid/eat in moderation?
NO:
soda, fruit juices, fried food, white flours, white sugars, processed foods, ketchup, mayo
LIMIT:
butter, salt, red meat, restaurants
Proteins:
Complex Carbs:
Extras:
soda, fruit juices, fried food, white flours, white sugars, processed foods, ketchup, mayo
LIMIT:
butter, salt, red meat, restaurants
Proteins:
- Egg Whites
- Turkey (ground, breast, NO cold-cuts)
- Pork Tenderloin
- Chicken (breast or ground)
- Tuna
- Beans/Legumes
- Natural Peanut Butter
- Whey Powder
- Fat-Free Greek Yogurt
- Cottage Cheese
- Almonds/Nuts
Complex Carbs:
- Leafy Greens (lettuce, spinach, kale)
- Broccoli
- Zucchini
- Whole Grain Berad
- Whole Wheat Pasta
- Whole Wheat Wraps
- Bananas
- Berries
- Oatmeal
- Brown Rice
- Organic Granola
- Fruits/veggies
- Sweet Potato
Extras:
- Olive Oil
- Truvia
- Pepper
- Spices
- Mustard
Guidelines
- Every meal should be a combination of complex carbohydrates and lean proteins
- The protein should be about the size of your hand, and the complex carbs about the size of your two hands cupped.
- Eat within the first hour of waking up
- Aim for eating 5-6 smaller meals throughout the day
- Try to eat as little packaged food as possible
- Drink as much H2O as you can!
- Take a multivitamin and fish oil supplement everyday
Some of my FAVORITE recipes
FAVORITE RECIPES
Egg White Veggie Omelette Mashup
Add a little olive oil and garlic to a frying pan
Cook as many veggies as possible! Onions, mushrooms, spinach, peppers-whatever
Add in egg whites and scramble it all—looks gross, tastes great!
You can also put the whole thing in a whole-wheat wrap with some low-fat cheese and its even yummier
Naked Burrito
Cook up some brown rice- instant is fine
Heat up black beans
Sautee veggies like you would for the eggs but add Ground Turkey- half the fat and double the protein as beef
Add whatever spices you like- chili, red pepper, black pepper, cumin, and hot sauce, ect.
Layer it all in a bowl and add some avocado/guac if you like
No cheese or sour cream
Guilt-Free Shrimp Scampi
Start with olive oil/garlic
Add frozen or fresh shrimp-no tails
Add some chopped broccoli to the mix
Squeeze some lemon and add more garlic if needed
Cook some whole-wheat pasta/spaghetti
Serve with the shrimp mixture over pasta
(with pasta its ok in small portions esp if you add veggies—one person should eat the amount they could hold in their hands- about one cup, and red sauce/olive oil is wayyy better than any creamy sauces)
Better Shepherd’s Pie
Cook ground turkey with a little garlic/olive oil
Heat up corn kernels
Make mashed sweet potatoes- instant or from scratch (no butter)
If from scratch just peel some sweet potatoes, cut them in half and boil
When the pieces are soft, put them in a bowl and mash
Layer all three ingredients in a baking dish- heat and enjoy when you’re ready!
TACO SALAD
Chop veggies—romaine lettuce, avocado, whatever you like
Add black beans
Cook ground turkey like you would for the naked burrito
Add the ground turkey on top when it cools down
Squeeze some lime on salad and enjoy—its so good you don’t even need dressing!
Sausage Mix
Olive oil/garlic in a frying pan
Cut turkey sausage into pieces, and add to pan
Add chopped peppers and onions(you can use frozen)
Let it all cook together
Serve over whole-wheat pasta
Chicken and Veggie Stir-Fry
Grill or bake skinless chicken breast
Cook brown rice
In a frying pan cook peas, corn, sugar snap peas, carrots, any veggies you like
Add brown rice to pan, and chop chicken to add
Spice with black pepper
Egg White Veggie Omelette Mashup
Add a little olive oil and garlic to a frying pan
Cook as many veggies as possible! Onions, mushrooms, spinach, peppers-whatever
Add in egg whites and scramble it all—looks gross, tastes great!
You can also put the whole thing in a whole-wheat wrap with some low-fat cheese and its even yummier
Naked Burrito
Cook up some brown rice- instant is fine
Heat up black beans
Sautee veggies like you would for the eggs but add Ground Turkey- half the fat and double the protein as beef
Add whatever spices you like- chili, red pepper, black pepper, cumin, and hot sauce, ect.
Layer it all in a bowl and add some avocado/guac if you like
No cheese or sour cream
Guilt-Free Shrimp Scampi
Start with olive oil/garlic
Add frozen or fresh shrimp-no tails
Add some chopped broccoli to the mix
Squeeze some lemon and add more garlic if needed
Cook some whole-wheat pasta/spaghetti
Serve with the shrimp mixture over pasta
(with pasta its ok in small portions esp if you add veggies—one person should eat the amount they could hold in their hands- about one cup, and red sauce/olive oil is wayyy better than any creamy sauces)
Better Shepherd’s Pie
Cook ground turkey with a little garlic/olive oil
Heat up corn kernels
Make mashed sweet potatoes- instant or from scratch (no butter)
If from scratch just peel some sweet potatoes, cut them in half and boil
When the pieces are soft, put them in a bowl and mash
Layer all three ingredients in a baking dish- heat and enjoy when you’re ready!
TACO SALAD
Chop veggies—romaine lettuce, avocado, whatever you like
Add black beans
Cook ground turkey like you would for the naked burrito
Add the ground turkey on top when it cools down
Squeeze some lime on salad and enjoy—its so good you don’t even need dressing!
Sausage Mix
Olive oil/garlic in a frying pan
Cut turkey sausage into pieces, and add to pan
Add chopped peppers and onions(you can use frozen)
Let it all cook together
Serve over whole-wheat pasta
Chicken and Veggie Stir-Fry
Grill or bake skinless chicken breast
Cook brown rice
In a frying pan cook peas, corn, sugar snap peas, carrots, any veggies you like
Add brown rice to pan, and chop chicken to add
Spice with black pepper
