I can't give you everything, but I can give you this! For so many years I thought I was eating healthy, and in many ways the food I was consuming was healthier than the average. The most detrimental aspect of what I thought was healthy, was the amount of food I was consuming. Many people have this issue, whether it be consuming too much or not enough. This equation allows you to estimate (emphasis on the estimate) the amount of calories your body needs daily. The baseline is the amount your body needs to function, without exercise. 400 is the average number of calories burned during a workout. If you have a Fitbit that tracks it, this number can be adjusted accordingly. If you're working out to promote muscle growth as well as weight loss I'd recommend stopping at step 2. If you're looking to lose weight and have 15-20 pounds to lose, go ahead and subtract 750 calories from your total. Weight loss occurs when there is a caloric deficit, but you don't want that deficit to be too high or your body will cling to the fats.
Now on to my current diet plan. I follow the 21 Day Fix Diet plan. It has me consuming 3 containers of carbs, 4 containers of veggies, 3 of fruit, 2 healthy fats, 4 containers of protein etc.. These containers are portion control containers so each are measured specifically and colored differently. This system has been my saving grace.. it has allowed me to eat throughout my whole day and never feel hungry! The program provides a list of acceptable foods from each food group and recipes you can make with them. Along with that, online there is an entire community of Beachbody lovers that have created websites, blogs and pinterest pages full of "21 Day Fix Approved" recipes. I literally never get bored of what I'm eating and I certainly never go hungry. Like I've said many times, it's about getting your diet to compliment your exercise program; and I've never exerpierience a program that does a better job of this. Further, this program completely simplified things for me. Send me a set of containers and tell me how many of each to eat per day? Like okay, how hard is that?
This is an example of my typical days:
5:00 am: 1 Piece of whole wheat peanut butter toast
7:45 am: 3 egg whites 1 whole egg, 3 pieces turkey bacon inside 2 pieces whole wheat toast
Snack: (8:30-11:00 am) (1 purple 1 yellow)
1: Apple, orange or banana
2: Greek yogurt
3: Whole wheat crackers
4: Power crunch bar
Lunch options: 12:00-1:00 pm (1 red 1 yellow 1 green)
1: Chicken with brown rice or red potatoes with veggies
2: Chicken Salad with croutons
3: Turkey brown rice combo with veggies
*Lunch typically has protein, carbohydrates and veggies.
*Eat carbs earlier on in your day. They are your main energy source!
Snack: 2:00-3:30 (1 red 1 green)
1: Protein bar (my favorite are the Power Crunch bars) (1 per day)
*look for low carbohydrates, low fat, and low sugar (less than 8g)
2: Veggie mix of carrots, celery and broccoli or cucumber
Dinner options: 5:30-6:30 (1 red 1 green)
*No high carbs at this time
*Dinner is typically protein and veggies
1: Turkey chili
2: Lettuce wraps
3: Fish and veggies
4: Chicken and veggies
5: Steak and veggies
Snack options: 7:30-9:00 (Usually 1 red , 1 purple)
*Although it’s better not to eat at this time, I am always hungry. So here are a few things I eat to serve my late night cravings
1: Rice cakes (chocolate is sooo good)
2: Protein Shake