Nutrition, Baby! Nutrition!

You girls ready?? Let's do this!!

Nutrition:
Think clean. Think protein. Think complex carbs. Think good fats. Think eating to fuel your body and that's it. FOOD IS NOT A REWARD. It's FUEL.

Proteins:
Eggs
Egg whites
Lean turkey
Chicken breast
Salmon
Tilapia
Lean ground beef
Steak (yes, I said steak)
Whey Isolate Protein shakes

Complex Carbs/Acceptable Carbs:
Brown rice
Oatmeal
Grits
Quinoa
Sweet potato
Red potato
Rice cakes
Ezekial breads
Whole wheat pasta (but I'm not a fan of wheat products)

Fats:
Extra Virgin Olive Oil
Natural Peanut Butter
Coconut Oil

Meals: THINK PROTEIN/CARB, PROTEIN/CARB, PROTEIN/CARB-REPEAT THIS TO YOURSELF SO YOU CAN GET IN THE RIGHT MINDSET WHEN APPROACHING EATING-EVEN WHEN YOU ARE AT A RESTAURANT. DINNER TIME-VEGGIES ONLY-NO CARBS. ONE-TWO CHEAT MEALS A WEEK

Sample meal:

Breakfast: 1/2 cup oatmeal or grits, 1 whole egg, 1/3-2/3 cups egg whites
Snack 1: protein shake (2 rice cakes optional with layer of peanut butter)
Lunch: 5 oz protein, carb (sweet potato, brown rice)
Snack 2: protein shake and 2 rice cakes or QuestBar
Dinner: 5oz protein and veggies
Snack 3 (optional): protein shake

Aim for 20-25 grams protein each meal and 20-30 carbs each meal but dinner and snack 3!

Drink a gallon of water a day. No exceptions.

GET IT GIRLS!
Brynlea