4 years ago10,000+ Views

Breakfast: 300-375 Calories

Example: 3 egg whites and 1 yolk omlette with veggies and ½ of a piece of fruit. Provides: Excellent source of protein, which are essential for the repair and growth of tissues, and helps maintain/gain lean body mass and low Glycemic carbs for energy. Tip: Try to break your fast within an hour of waking up.

Snack: 75-100 Calories

Example: Plain Greek yogurt, topped with berries and a handful of mixed nuts or granola.
Provides: Ideal combination of probiotics, B vitamins, anti-oxidants, healthy fats, fiber and protein, while sustaining energy intake.
Tip: Stay away from yogurts that market themselves as "sugar free" and "fat free."

Lunch: 325-425 Calories

Example: Chicken breast, quinoa and a side of mixed veggies. Provides: Great source of protein and quinoa is considered a gluten-free grain.
Tip: Avoid eating lunch out or purchasing a quick, processed food meal.

Snack: 75-100 Calories

Example: Almond butter smeared on a whole grain toast with banana slices. Provides: Bananas are rich in potassium and B6, which aid in the manufacturing of amino acids, the building blocks of proteins. Nut butters are notorious for providing long lasting energy.
Tip: Can substitute with different fruits and whole grain crackers.

Dinner: 480-500 Calories

Example: Grilled or broiled salmon with mixed veggies. Provides: A high quality protein and large amounts of omega 3 oils which reduce inflammation and provide a nutritional foundation for optimal heart, brain, mental, visual and immune system.
Tip: The more colors in your food, the different combinations of nutrients, so eating a colorful variety each day will provide optimal health benefits.
1 comment
I love that you brought up the glycemic index when describing foods to have for breakfast. Eating low-glycemic has always helped me stay full of energy and curbs my cravings a whole bunch. My mother was a dietician and swore by limiting high-GI foods as a way to lose weight, prevent disease, and feel much more alert. That being said, when I'm on a low-GI kick, that's exactly what I usually have for breakfast! I call it the 'fridge cleaning omelet' because I literally take a little from each vegetable I have in my fridge and saute them in olive oil all together - usually asparagus, shaved brussels sprouts, roasted red peppers, and spinach - before throwing them into my omelet. It's so flavorful! :)