When it says fruits and vegetables refer to our initial food handout for ideas. You can even take that sheet grocery shopping with you for ideas.
1.
- Egg white omelet with vegetables, side of fruit
- Protein shake
- Tuna with olive oil mayo, celery, lettuce, tomato and pickle
- jerky
- grilled salmon with vegetables and quinoa
2.
- Oatmeal with side of deli meat
- peanut butter and celery
- lemon pepper grilled chicken breast, fruit and vegetables
- Protein shake
- grilled red meat, brown rice and vegetables
3.
- full egg omelet and side of fruit
- almonds
- Salad of sliced ham, spinach, tomatoes, slivered almonds, olive oil
- grilled peppers
- lean pork, black rice and vegetables
4.
- oatmeal with walnuts and flax seed
- banana and peanut butter
- lettuce wrap of turkey, sprouts, tomatoes
- larabar or Kit bar
- broiled tilapia, vegetables and sweet potato fries
Some other tips:
- use brown rice or quinoa pasta for spaghetti, soups and other dishes
- have large cups of water with lemon or lime for dinner
- Sea salt is a great seasoning
- When cooking at high temps use coconut oil
- Stir fry is a great way to get protein and vegetables in that will not take a lot of time
