When is comes to nutrition remember, balance is key! Below are a few tips/guides you can follow that will help you along the way to make better choices.
Meals should always include the following (even breakfast)
Protein - builds muscle and also keeps us satiated and full
Carbohydrates - fuel workouts, support recovery, and assist in digestion via their fiber content
Fat - crucial for hormone function; hormones that deal with stress, protective against heart disease & cancer, as well as sex hormone production and regulation. Also important for vitamin absorption
Veggies - balance hormones and optimal liver function
Fiber - assists in digestion
Breakfast Examples
• Scrambled Eggs, Spaghetti Squash, Potatoes, Avocado, and Broccoli or Broccolini
• Beef, Sweet Potato Hash, Bacon, Spinach, Onions, and Mushrooms (Lean Beef of choice)
• Smoothie with Protein Powder (Powder of choice), Pineapple, Mango, Avocado, Spinach, and/or Kale, Lime juice, and Ice. Lime juice optional.
Lunch Examples
• Ground Lamb with Sautéed Onion, Coconut Lime Jasmin Rice, and Broccoli
• Marinated Chicken Thighs, Spiralized Zucchini, Avocado oil, with Spinach or Kale
• Chicken, Avocado, Onion, Cilantro, Olive Oil, Chickpeas, Lime juice
Dinner Examples
• Shrimp, Fajita Veggies (Peppers & Onions), Brown Rice, Black Beans, and Salsa
• Steak, Mushrooms, Onions, Baked Cassava Fries (Homemade), Asparagus
• Salmon, Quinoa, Sautéed Green & Yellow Squash
Daily Goals:
Drink lots of water. (aim for 1/2 body weight in ounces per day)
Aim for 25 - 35 g of fiber daily.
Vegetables at every meal (or close to it).
Eating at regular intervals
Balanced meals that contain protein, carb, fat, vegetables, and fiber*
If you start to follow these guidelines you will start to see a change in your body as well as your overall health. Remember why you are eating something, is it for fuel/function or is it for pleasure/gluttony? That being said, balanced healthy meals can taste fantastic! Get creative and try new things, think outside the (cereal) BOX.
*By consuming a protein, carb, fat, veggie at every meal & eating at regular intervals throughout the day will help keep blood sugar balanced
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