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When You are seeking to eat a bit Healthier Cheat Sheet by

A diet can be successful or disastrous, depending on your dieting approach. Start by finding your healthy weight range to establish a goal for your diet. Study some facts about calories and fat, and follow a few simple tips to make your eating habits healthier and your diet will become a lifestyle — which will lead to weight loss.

Meal prep for weight loss

Spinac­h,Green bean,B­roc­col­i,B­russels Sprout­s,A­spa­rag­as,­Kal­e,C­arr­ots­,Snow peas,S­qua­sh,­Jicama
Chicke­n,T­usrkey breast, Fish, Grass Fed Beef, Pork, Bacon, Eggs(White parts)
Quinoa, Rice, Potatoes, Whole Grain Pasta, Oatbran, Farro, Couscous

Post workout Proiten Shake

Unsweeted Almond Milk
3/4 cup
Frozen Banana
1 Piece
Chocolate Protein Powder
1 Scoop
Brewed Coffee
1 cup
Ice Powder
2 cups

How often Should You eat(He­althy meal and snacks)?

Morning Breakfast
Eggs, Fresh Fruits, Whole- Wheet, Smothies, Whole Grain, Oats
Snacks(+2 hours)
Dark Chocolate, Tea/Co­ffee, Nuts/S­eeds, Berries, Fresh Healthy Fruits
Lunch(+ 3 hours)
Soup, Salad, Casser­oles, Pasta, Pizza, Rice/N­oodles, Lentie­s/P­uls­es/­Beans, Vegetables
Snacks(+3 hours)
Dark Chocolate, Tea/Co­ffee, Nuts/S­eeds, Berries, Fresh Fruits, Dried Fruits
Dinner(+2 hours)
Fish, Chicken/ Turkey, Roast Meats, Lean Meats, Vegeta­bles, Salads
Snacks(+2 hours)
Infuss­ion­/Fl­avoured Tea, Fresh Popcorn, Chips/­Nut­s/S­eeds, Cracke­rs/­Light cheese, Yogurt

Quick Healthy Lunch Pack

Chcken, Fresh Turkey, Ground Turkey, Steak, Fish, Chill, Soup, Greek Yogurt for a quick healthy lunch pack
Whole-­Grain, Bread, Whole wheet pasta, bean salad, Sweet potato, Spaghetti Squash
Salad, corn, sauteed mix vigies, brocoils, carrots, celery
Raw Almonds, Healthy home made cookeis, Carrot and salads, Fruits with raw almond butter, Sweet potato chips
Berries, Apples, Bananas, Oranges, Grapes, Cherries
Only Water

Making of Great Salad

Leafy Greens
Lettuce, Kale, Arugula, Spinach, Chard
Fruits and Vegetables
Grapes, Peach, Pear, Apple, Orange, Pomegr­anate, Carrot, Beats, Tomatos, Olives, Cucumber, Mango, Broccoli, Peppers, Avocado
Chicken, Seafood, Beef, Beans, Eggs, Tofu, Quinoa, Pork, Cheese
Texture and Flavour
Seeds, Herbs, Croutons, Sprouts, Nuts

High Fiber Foods - Being a bit more regular

9 grms
14.6 grms
8 grms
12.4 grms
Kidney Beans
11.3 grms
11.8 grms
Black Berries
15 grms
10 grms
French Beans
16.6 grms
Split Peas
16.5 grms
8.2 grms
15.6 grms
17.9 grms
Sunflower Seeds
12 grms

Non animal based Protein

8 grms per cup with pacake bitter
Black Beans
15 grms per cups add to smothies, salad, brownies
3 grms per serving swap for butter, Add to smothies
Chia Seeds
11 grms per serving, Add to muffins, make a chia pudding
8 grms per cup, Add to salad, Make a soup
Greek Yogurt
11 grms per serving, Swap for mayo and sour cream
6 grms per ounce, Add to smothies, Salads, Oatmeal
11 grms per head, Add to pasta, salads, smothies

Healthy Sweets - Chocolate Peanut Butter

Frozen Banana
2 choped
Peanut Butter
2 tbspn
Coca Power
1 tbspn


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