So for breakfast, here goes it:
***½ cup of Oatmeal, no butter/no sugar/no syrup. Just plain. (buy a tub of plain quaker oatmeal) (This is your grains/fiber, this lowers cholesterol and keeps digestive system working top notch).
***5 or 6 Almonds. (buy RAW almonds. ) (these also help heart health, and are food for your muscles).
***Small handful of Blueberries or Raspberries. I recommend buying the frozen bags because they’re way cheaper and fresh ones are WHOA expensive right now (these are strong anti-oxidants, which prevent cancer and disease. Blueberries also improve short-term memory loss).
***3 egg whites. (food for the muscles).
And Lunch:
***either a deli-meat, or a can of tuna. For deli-meat, have either all-natural turkey, polish Ham (tastes normal), or Lean roast beef. Don’t eat Tuna more than twice a week because of its’ Mercury content. (lean meat is great for lean-muscle building, as well as fish….also rich in heart-healthy oils.)
***either a hand full of baby-leaf spinach…..or a handful of broccoli (these are the best green veggies as far as being anti-oxidants (cancer/disease fighters) as well as good fiber, and good b-vitamins…..which help metabolism/energy)
***two egg whites (food for the muscles)
***small handful of blueberries or raspberries (Antioxidants)
And in between lunch and dinner:
***I recommend two slim jims (the short ones) (only two is a small amount of fat, you body needs this small amount to maintain metabolism properly)
***5 or 6 RAW almonds
***3 egg whites
And Dinner:
***A boneless/skinless chicken breast. (pure protein). To remain sane, I’ll enlighten you on some of the ways I cook mine to stay different because you should have chicken as the main course most nights of the week. This will be located in the “ideas” section at the bottom of the email….and will also help more with a market list.
OR
***a lean piece of steak (trim the fat). (protein).
OR
***a white fish (Tilapia or sea scallops). (protein, and heart-healthy oils)
***a green vegetable. Broccoli, Baby-Leaf spinach, Asparagus, and green-beans are pretty much the ones that I eat. (fiber, anti-oxidant, vitamin B)
***a cup of **decaffeinated** green tea (one of the best anti-oxidants for you. No sugar, no cream).
***a nice salad. I usually include lettuce, a small amount of tomatoes, cucumber, 2% parmesan grated cheese, and a fat-free Italian dressing, or balsamic vinegar, or red-wine vinegar mixed with a tea-spoon of oil.
IDEAS:
Other snack ideas that are ok to have, but only in small portions (like, tiny):
Green-Olives
Pepperoni
Pickles
Celery
Beef jerky
(scrambled eggs on the weekends for a good breakfast).
Tiny handful of bear-naked granola (all natural foods section).
Ketchup is ok
Mustard is ok
A-1 steak-sauce is ok
There’s some low-sugar barbecue sauces that are ok.
You should have a cup of fat-free milk a day.
Mushrooms and onions and scallions are ok.
Garlic is ok.
Stay light on the salt. Many of these snacks are high in sodium.
For the cheaters at heart: Take Sundays off, no biggy and it won’t hurt bad. Be ready; however, for Monday.
If you like butter on your steamed veggies, fear not. Country-crock is a pretty healthy alternative.
SOME IDEAS FOR COOKING healthy CHICKEN:
***you can cut it into bite-sized pieces, stir-fry it in a teeny bit of olive-oil, add garlic…..when it’s about done, throw a couple of slices of 2% cheese on top.
***you can bake it for 12 minutes, then add some fat-free pizza or spaghetti-sauce (jarred) to the baking dish, sprinkle 2% mozzarella on top, bake for ten more minutes.
***you can barbecue it on the grill, just make sure you use that sugar-free BBQ sauce and you’ll be straight.
***marinate and bake (the most bland way to eat it).
***cook it, cut it into strips, put it in the freezer for about 8 minutes, add it to your salad.