Celia

I put this diet plan together for someone at work who wanted to make lifestyle changes and just eat healthier and look better. I have a lot of people ask me about my diet. This is not the diet I follow at the moment but if you eat crappy all the time making this change will be great and you will lose weight. Of course you have to add some exercise to the equation here. Diet or exercise alone won’t do the trick. I personally don’t count calories. I focus on eating healthy and getting the right amount of foods throughout the day and at the right times. If you feel like you need a healthy change for a lifetime here you go:

Breakfast

1. Oatmeal (1 serving) ½ cup oats with water or fat free milk sprinkled with cinnamon powder and ½ a banana.

2. 4 egg whites scramble with veggies ( green/red peppers, tomatoes, mushrooms, onions, garlic, broccoli).

Mid-morning Snack

(pick one of each)

1. Go-Lean Kashi Bar, Clif Luna Bar, or Powerbar Harvest Bar (you can have any protein bar or cereal/protein bar of your choice here as long as it’s healthy)

2. Pear, ½ cup blueberries, or 1 cup strawberries or some kind of healthy fruit.

Lunch

Salad topped with backed chicken breast, balsamic vinegar and olive oil.

(other meat options: grilled or baked salmon, tilapia, shrimp, or tuna)

Salad with lettuce, tomatoes, carrots, broccoli, almonds or sunflower seeds, avocado, 1 boiled egg cut into pieces.

Mid-afternoon snack

1. Apple

2. Handful of nuts (raw/unsalted almonds, cashews, peanuts.. or trailmix)

Dinner

Steamed veggies (green beans, broccoli, cauliflower…) with grilled or baked chicken.

(other meat options: grilled or baked salmon, tilapia, any fish baked or grilled)

2-hours before bed snack

½ cup cottage cheese with 10 almonds.

*I absolutely always have a protein shake every time I am done working out, whether it’s just cardio or lifting weights. I workout twice a day so I will have at least 2 protein shakes one after each workout. That’s just my preference.

Important tips!!!!

1. Eat every 2 1/2 -3 hours!!!!
2. Do 30 minutes of cardio 4-5 days a week if possible and also weight training.
3. Drink lots of water!!
4. If need to cheat stick to serving size of whatever cheat meal/snack you are having.
5. Take a daily multi-vitamin.
6. Take a fish-oil or flax-oil supplement.
7. Take branched amino-acids. (BCAA’s).
8. Do not skip any meals!
9. Only allow yourself one cheat meal a week. For      example, be good all week, then on Saturday or Sunday make a dinner of      your choice and have with the family or friends. Look at it as a reward for being good all week, that way you can still stick to your “diet” all week. But still be conscious about what’s      on your plate. Even if you go out to eat, be conscious about what you      order.

This entry was posted on Monday, April 27th, 2009 at 7:11 pm and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.