Meal prep for weight lossVegetable | Spinach,Green bean,Broccoli,Brussels Sprouts,Asparagas,Kale,Carrots,Snow peas,Squash,Jicama | Protien | Chicken,Tusrkey breast, Fish, Grass Fed Beef, Pork, Bacon, Eggs(White parts) | Starch | Quinoa, Rice, Potatoes, Whole Grain Pasta, Oatbran, Farro, Couscous |
Post workout Proiten ShakeUnsweeted 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) | | 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 PackProtien | Chcken, Fresh Turkey, Ground Turkey, Steak, Fish, Chill, Soup, Greek Yogurt for a quick healthy lunch pack | Carb/Starch | Whole-Grain, Bread, Whole wheet pasta, bean salad, Sweet potato, Spaghetti Squash | Veggies | Salad, corn, sauteed mix vigies, brocoils, carrots, celery | Snacks | Raw Almonds, Healthy home made cookeis, Carrot and salads, Fruits with raw almond butter, Sweet potato chips | Fruits | Berries, Apples, Bananas, Oranges, Grapes, Cherries | Beverage | Only Water |
Making of Great SaladLeafy Greens | Lettuce, Kale, Arugula, Spinach, Chard | Fruits and Vegetables | Grapes, Peach, Pear, Apple, Orange, Pomegranate, Carrot, Beats, Tomatos, Olives, Cucumber, Mango, Broccoli, Peppers, Avocado | Protien | Chicken, Seafood, Beef, Beans, Eggs, Tofu, Quinoa, Pork, Cheese | Texture and Flavour | Seeds, Herbs, Croutons, Sprouts, Nuts |
| | High Fiber Foods - Being a bit more regularGuava | 9 grms | Figy | 14.6 grms | Raspberries | 8 grms | Prunes | 12.4 grms | Kidney Beans | 11.3 grms | Dates | 11.8 grms | Black Berries | 15 grms | Avocado | 10 grms | French Beans | 16.6 grms | Split Peas | 16.5 grms | Bulgurt | 8.2 grms | Lentils | 15.6 grms | Almonds | 17.9 grms | Sunflower Seeds | 12 grms |
Non animal based ProteinQuinao | 8 grms per cup with pacake bitter | Black Beans | 15 grms per cups add to smothies, salad, brownies | Avocado | 3 grms per serving swap for butter, Add to smothies | Chia Seeds | | Peas | 8 grms per cup, Add to salad, Make a soup | Greek Yogurt | 11 grms per serving, Swap for mayo and sour cream | Almonds | 6 grms per ounce, Add to smothies, Salads, Oatmeal | Broccoli | 11 grms per head, Add to pasta, salads, smothies |
Healthy Sweets - Chocolate Peanut ButterFrozen Banana | 2 choped | Peanut Butter | 2 tbspn | Coca Power | 1 tbspn |
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