Healthy Eating Must Dos

Eat breakfast! Even better? Eat breakfast within 1 hour of waking up

Eat consistently to keep that metabolism revving eat every 3-4 hours

You dont want your body to go into starvation mode and store what you eat, so eating every so often helps your body burn calories efficiently

Ideas: always keep a small Ziploc baggie of nuts and raisins, a luna/clif bar or dried apricots in the glove compartment of your car for when youre out and about!

Consume 2/3 of calories before 3-4PM

Eat like an upside down triangle, largest meal in the morning, slightly smaller or comparable meal in the afternoon and lightest meal at night

Protein & fiber at every meal itll keep you full for hours!

Think of your meals as meal 1, meal 2, and meal 3 instead of breakfast, lunch, and dinner. That way your snacks will just be mini meals, and you can eat up to six mini meals a day, yummy!

Plan ahead make Sunday prep day! Prep some brown rice, chicken, chop some veggies for your salad, or make your own dressing for the rest of the week. Having things ready to go prevents you from eating a less healthy, convenient food choice. Ask yourself; do you know what youre eating at your next meal

Protein Sources and Portions

Examples Meat & Tofu Beans Nuts & Seeds

One serving equals 2-3 oz cooked beef, poultry, fish, tofu 1/2 cup cooked beans, split peas, legumes 2 Tbsp nuts, seeds, or nut butters

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Protein Sources 1 egg 2 egg whites 2 TBS peanut butter 1/2 vegetables 1/2 cup whole grains 1 slice bread 1 cup milk 1 cup yogurt 5 oz greek yogurt 1/2 cup cottage cheese 1 ounce cheese

Amount of Protein 6g 6g 7g 2g 3g 3g 8g 7g 13g 14g 7g

Grains and Portions

Examples Bread Cooked Grains Dry cereal

One serving equals 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) 1/2 cup cooked oats, rice, pasta 1/2 cup flakes, puffed rice, shredded wheat

That's about the size of Index card Billiard ball Billiard ball

Healthy Cold Cereal List

1. Barbaras Original Puffins 2. Kashi Heart to Heart, Honey Toasted Oat Cereal 3. Natures Path Flax Plus Flakes 4. Kelloggs All Bran Original Cereal 5. Kashi Go Lean Original 6. Barbaras Shredded Spoonfuls Multigrain 7. Cheerios Granola craving: Bear Naked Fit Vanilla Almond Crunch Granola

*Add some sliced fruit, ground flaxseed, chia seeds and slivered almonds for a well rounded breakfast that wont get boring!

A few healthy cereal guidelines:

No more than 150 calories per 3/4-1 cup serving Less than 8g sugar per serving At least 4-5g fiber per serving No dried fruit you can add your own! The first word on the ingredients should say whole At least 3g protein per serving No weird ingredients / preservatives that I cant pronounce

Breakfast Ideas

Banana Pancakes Just mash up one ripe banana with two eggs. Combine batter with walnuts, flax seeds, and cinnamon. Top with honey, jam, crushed berries, or peanut butter. Serve with fruit and milk/milk substitute. Omelet Combine egg(s) with a ton of veggies, and low-fat cheese or lox (optional), and cook in one tablespoon olive oil or coconut oil. Serve with fruit. Open-faced lox sandwich Scramble 2 egg whites with one serving of lox and add cayenne and dried herbs. Toast one half of a whole wheat English muffin and top with scramble, spinach and a slice of tomato. Eat with a piece of fruit. Poached Egg & Avocado Poach an egg, serve with - of an avocado, salsa and top with crushed red pepper flakes. Baked Egg Cups Line a muffin tin with slices of turkey (or any deli meat on hand). Crack an egg into each muffin hole, season with salt, pepper and paprika or cayenne. Bake at 375 degrees for 20 minutes. Add some spinach for bonus healthy nutrients! Eat with fruit. Make a few, and store them in the fridge overnight for a quick grab-and-go breakfast or post-workout snack. Caprese Egg Stack Layer ingredients as follows: slice of tomato, slice of mozzarella cheese, poached egg, dried Italian herbs and roasted red pepper flakes

Sausage & Peppers Sear an organic chicken link until brown on all sides. Remove from heat, add one tablespoon olive oil, minced garlic, and sliced onions. When onions are translucent add peppers and saut until tender. Avocado Toast Three Ways Mash avocado in a bowl, add lemon or lime juice, salt, pepper and cayenne pepper (optional). 1. Place avocado mixture on a slice of whole-wheat toast 2. Alternatively, add a slice of fresh tomato or a shmear of tomato sauce on whole-wheat toast, then add avocado. 3. Otherwise, add one serving of low-fat cheese on whole-wheat toast, then add avocado. Eat with a piece of fruit. Peanut Butter Banana Smoothie Combine one cup almond milk, one frozen banana, 1-2 TBS peanut butter (or almond butter or tahini), ground flax seed and a few spinach leaves in a blender. Add more ice if needed, and if you need more sweetness add a touch of honey or agave. Great post workout snack!

Lunch & Dinner Ideas

Lean Protein over a Salad Grill up some chicken, fish, shrimp, use canned tuna or salmon, or choose a vegetarian option like lentils or beans as your protein source. As for salad, toss together whatever fruits and veggies you like! Here are some yummy combos: The Mediterranean: mixed greens, kalamata olives, artichoke hearts, red onion, tomato, cucumber, chickpeas, stuffed grape leaves, whole-wheat pita wedges Quinoa Salad: mixed greens, apple slices, goat cheese, beets, cannellini beans, almonds, cup quinoa Cucumber-orzo Salad: sliced cucumber, tomato, parsley, wholewheat orzo Southwestern Salad: mixed greens, hard-boiled egg, avocado, sliced green onions, black beans, red bell pepper Springtime Salad: mixed greens, shaved fennel, tomato, cucumber, strawberries, sliced almonds, mint leaves Top with 1 TBS olive oil, vinegar to taste and freshly ground pepper. Tuna Avocado Shell Mix one can of tuna, salmon or chicken breast with a few TBS of plain greek yogurt. Add lemon juice, spices, diced tomato, diced red onion, diced celery and blend. Halve an avocado, remove the pit, and put the salad in the avocado, sprinkle with cayenne if desired. For a sweeter twist add some homemade jam with the greek yogurt mixture. Tuna Salad Lettuce Wedge Take the same mixture from the recipe above and place tuna-greekyogurt concoction in a romaine lettuce wedge. Yum!

Burrito Bowl Mix a lean protein with cup black beans, red onion, diced avocado (or homemade guacamole), pico de gallo, sauted veggies and cup brown rice or quinoa. Top with hot sauce and chopped cilantro. If youre a cheese lover feel free to add some! Bunless Burger Mix ground lean chicken or turkey with any spices or herbs on hand, minced garlic, and minced onion. Cook in one TBS olive oil, five minutes on each side. Top with grilled onions, mushrooms, spinach, and feta cheese (optional). Serve over a salad. Or take it one step further and roast/grill some portabella mushroom caps and use those as buns yum! Lean Protein with Roasted Veggies This is my staple! Grill up some chicken, fish, or even cook up some beans for the protein part of this dish. (If using beans make sure to pair it with a grain to make it a complete protein.) Preheat the oven to 400 degrees, cut up whatever veggies you like asparagus, broccoli, yellow squash, brussel sprouts etc and bake for about 12 minutes or until crisp. Add sweet potato, cup brown rice, quinoa or any other whole grain. Cauliflower Rice Stir-fry Okay this one is wonderful. Chop up a small head of cauliflower, put it in the food processor and pulse until the granules look like couscous. Throw the rice into the microwave for about 2 minutes, or until tender. Sautee some veggies (frozen are fine here) in soy sauce or coconut aminos, rice vinegar and sesame oil. When finished add the cauliflower to the pan and add the same liquid ingredients. Add Chinese 5-spice and top with chicken, shrimp or egg for a heartier meal. Still hungry? Add a baked sweet potato, or find a yummy soup recipe to make for the whole week one recipe usually goes a long way

Snack Ideas
Roasted Cauliflower Mix chopped cauliflower with curry powder, tumeric, cinnamon paprika, chili powder, ginger, and cayenne. Toss in 1 TBS olive oil or coconut oil and bake at 400 degrees for about 20 minutes. Banana Paradise This is my newest treat. Mash either half of a banana or a small banana in a bowl. Drizzle 1 TBS tahini, a touch of honey, and either cinnamon or crystallized ginger on top. Its heaven! Banana Ice Cream Easiest thing in the world. Chop up a very ripe banana, mash it up and freeze it. Viola! Ice cream. If you want to jazz it up add dark chocolate chips, or some cinnamon and nut butter. Get creative. Greek Yogurt with Nuts Toast the nuts in the oven, and sprinkle the yogurt with cinnamon. Add some fruit for extra phytonutrients! Tuna Salad on Cucumber Discs Mix one can of tuna, salmon or chicken breast with a few TBS of plain greek yogurt. Add lemon juice, spices, diced tomato, diced red onion, diced celery and blend. Place on top of cucumber slices. Baked Sweet Potato with Bee Pollen/Nut Butter/Tahini Protein Shake Strawberry Banana Smoothie String Cheese and Fruit Whole Wheat Crackers and Avocado Slices Grilled Chicken and Salsa Veggies and Salsa or Hummus Brown Rice and Chopped Veggies