Nutrition Plan
November 28, 2009A family member asked me over Thanksgiving of the point to all my working out and eating healthy. Their question made me realize how pointless both things would become if I continued to be less dedicated to my diet than I was to my workouts. So, I’ve decided to completely stop eating cheat foods and only eat foods that are minimally processed.
2000 Calories: 45% Carbs, 30% Protein, and 25% Fat
8:30am…
Quick Cooking Oats (42 grams)
Bananas (84 grams)
Fat Free Milk (1 cup)
Large Eggs (2 whites and 2 yolks) or Low Sodium Extra Lean Ham (112 grams)
Olive Oil (1 teaspoon)
Decaffeinated Green Tea (1 bag)
DHA Supplement (1 caplet)
11:00am…
Whole Grain Bread (1 slice)
French Beans (84 grams)
Whey Protein Powder (1 scoop mixed in water)
Old Fashioned Peanut Butter (14 grams)
1:30 pm…
Whole Grain Rice (42 grams dry) or Black Beans (1/3 of can)
Spinach (84 grams)
Chicken Breasts (112 grams) or Fat Free Cottage Cheese (112 grams)
Raw Pumpkin Seeds (14 grams) or Raw Sunflower Seeds (14 grams)
Decaffeinated Green Tea (1 bag)
4:00pm…
Shredded Wheat Cereal (28 grams) or Lightly Salted Rice Cakes (3 cakes)
Fruit (84 grams)
Fat Free Milk ( 1 cup)
Whey Protein Powder (1 scoop mixed in water)
Lightly Salted Soynuts (14 grams)
6:30pm…
Sweet Potatoes (168 grams raw) or Whole Wheat Hamburger Buns (1 bun)
Broccoli (84 grams) or Tomatoes and Organic Tomato Ketchup (84 grams and 28 grams)
Top Sirloin Steak (112 grams) or Turkey Burgers (1 burger)
Olive Oil (1 teaspoon) or Light Mayonnaise (14 grams)
Decaffeinated Green Tea (1 bag)
Multivitamin Supplement (1 tablet)
Last Cheat Foods…
Alcohol: May 23, 2009
Dessert: September 14, 2009
Meal Out: November 23, 2009
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