Ah the infamous grocery list... It's honestly necessary if you want to go to the store and not sabotage your diet. Even better though, a meal plan with a grocery list.
If you are looking for an easy, comprehensive, and totally doable meal plan, I seriously urge you to check out the Eat Clean Diet by Tosca Reno. She has so many great books on Amazon, and I follow the Eat Clean Diet Recharged! It's the back to the basics when it comes to nutrition.
If you are looking for an easy, comprehensive, and totally doable meal plan, I seriously urge you to check out the Eat Clean Diet by Tosca Reno. She has so many great books on Amazon, and I follow the Eat Clean Diet Recharged! It's the back to the basics when it comes to nutrition.
Clean Eating
- Food consumed in its most natural state, or close to it--wholesome! From mother earth
- Which means nothing processed.
- Fruits and veggies.
- Nuts, legumes, natural nut butters, nut oils. (no additives)
- Whole grains like oatmeal, quinoa, brown rice.
- Lean proteins. (chicken, ground turkey, fish, lean beef) Meats should be grass fed, free range! Free of chemicals and hormones.
Complex Carbs
Steel Cut Oats/Oatmeal
Sweet Potatoes
Black Beans
Kidney Beans
Lentils
Ezekiel Bread --sprouted grain bread is always best
Ezekiel brand pasta and tortillas
Wild rice
Brown rice
Wehani rice
Whole wheat orzo & couscous
Quinoa
Quinoa flour
Wheat germ
Flax seed &flax oil
Cracked wheat
Rye flakes
Vegetables
lettuce
Broccoli
Asparagus
Green beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Celery
Mushrooms (Shiitake)
Pickles
Cabbage
Sprouts--MMM great on sandwiches
Cucumber
Green and Red pepper
Onions (green, red, yellow)
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash
Pumpkin (fresh & canned)
Sundried tomatoes
Okra
Parnsips
Cilantro
Chives
Kale
Dried Split Peas
Corn--organic and in moderation
Edammame (frozen)
Canned chickpeas
Miso
Leeks
Fruits
Blueberries
Raspberries
Lime & lemon juice
Apples
Grapes
Clementines
Watermelon
pineapple
1/2 a banana a day
Melons
Cantaloupe
strawberries
frozen fruit for quick snacks
Healthy Fats
Natural-style Peanut butter (unsalted) or PB2
Avocados
Olive-oil cooking spray
Pine nuts
Almonds--moderation
Walnuts
Tahini paste
Proteins
Boneless, skinless chicken breast
Water packed albacore
White meat chicken (water packed)
Salmon
Shrimp
Extra lean ground round
Buffalo steak (lean)
Filet
Flank Steak (leanest)
Extra lean ground turkey
Turkey cutlets
Bison meat
Turkey jerky
Dairy & Eggs
Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt
Fat-free String Cheese
Almond Milk
Jarlsberg Lite Swiss Cheese
Condiments
Braggs Liquid Amino Acid (sub for soy sauce)
Reduced-sodium teriyaki sauce (no corn syrup)
Balsamic Vinegar
Balsamic vinaigrette
Salsa
Chili Paste
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Worcestershire
Olive-oil cooking spray
Sugar-free applesauce
Herbs & Spices
Chili powder
Mrs. Dash
McCormicks
Cinnamon
Allspice
Basil
Bay Leaf
Onion Powder
Garlic Powder
Dill
Chicken bouillion
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Dry Mustard
Cumin
Saffron
Nutmeg
When getting ready for a event Tosca Reno has a stipped meal plan that is very effective in dropping body fat and leaning out.
I have found it most effective in planning my carbohydrates around my activity for the day! Think of food as fuel! I limit my fruit intake to before noon due to the simple sugars in it and at most 20grams of sugar a day! I will have fruit post workout or bb results and recovery formula. The results and recovery is high in carbs because you need simple carbs to start the recovery/myscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.It is critical to get the carbs (and protein) to the muscle cells as fast as possible. As well, the elevated insulin levels will help to drive nutrients into the muscle cells. And again, high-glycemic carbs are best for this purpose.
I do not eat any simple or complex carbs after 4p. My body does not need it and it will just be stored as fat. I typically eat 100grams of carbohydrates a day and aim for my protein intake to be 125-150
I have found it most effective in planning my carbohydrates around my activity for the day! Think of food as fuel! I limit my fruit intake to before noon due to the simple sugars in it and at most 20grams of sugar a day! I will have fruit post workout or bb results and recovery formula. The results and recovery is high in carbs because you need simple carbs to start the recovery/myscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.It is critical to get the carbs (and protein) to the muscle cells as fast as possible. As well, the elevated insulin levels will help to drive nutrients into the muscle cells. And again, high-glycemic carbs are best for this purpose.
I do not eat any simple or complex carbs after 4p. My body does not need it and it will just be stored as fat. I typically eat 100grams of carbohydrates a day and aim for my protein intake to be 125-150
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