A Journey To Happiness And Self Love

This is what I use as a guide for my diet plan. I am actually pretty picky myself so my diet consists of mostly the same foods all the time, but it’s good to switch it up! The stuff in bold is what I prefer lol like I said this is a “guide” and the key is to make sure you are eating clean and well rounded. My sister wrote this plan for me as she is a personal trainer and nutritionist. Don’t be afraid to be creative and try new things! You will find what works best for you.  

PROTEINS

Chicken Breast (Boneless/Skinless)

Turkey Breast

Lean Ground Turkey

Salmon

Tuna

Top Round Steak

Top Sirloin Steak

Lean Ground Beef

Lean Ham

Egg Whites or Substitutes

Non-fat Cottage Cheese

Ahi

Pork Tenderloin

Filet Mignon

Tofu

High Quality Protein Powder

**Remember Muscle=Metabolism! Every time you eat protein you are feeding your muscles which speeds up your metabolism.

***BUT don’t over eat your protein and always try to eat the leanest kinds of protein. The more you are working out, the more protein you should have in your diet.

VEGETABLES

**You can eat as many green veggies as you want all day long!

Broccoli-My personal favorite.

Asparagus

Romaine Lettuce

Spinach

Carrots

Cauliflower

Green Beans

Green Peppers

Mushrooms

Tomatoes

Peas

Brussel Sprouts

Artichoke

Cabbage

Celery-VERY good for weight loss.

Zucchini

Cucumber

Onion

Bell Peppers

Squash

**Always try to eat fresh veggies! Frozen is ok but canned is not great.

***Try to stay away from corn, it is a vegetable BUT your body can’t process it very well and it slows down your metabolism.

Carbohydrates

(1 serving=the size of your clenched fist)

Red Baked Potato

Sweet Potato

Yams

Pumpkin- Another favorite! Add a little cinnamon and a dash of stevia to kill a sweet tooth!

Steamed Brown Rice

Steamed Wild Rice

Whole Wheat Pasta

Oatmeal (plain!!! Not packaged! Add fruit if you can’t eat it plain.)

Beans (black, garbanzo, pinto, or kidney)

Strawberries

Apples

Melons

Oranges

½ banana

Greek Yogurt (nonfat)

Whole Wheat bread

High Fiber Cereal

Rice Cakes

Whole Grains

Cream of Wheat

**Make sure you cut your carbs out after 5pm and stay away from white carbs (white rice, white bread, white tortilla, etc.)

Good Fat Sources

**Use these sparingly but make sure to include some in your diet. The earlier in the day you eat these is better!

½ Avocado

Sunflower Seeds

Pumpkin Seeds

Cold Water Fish (Tuna, Salmon, etc.)

Natural Peanut Butter

Almond Butter!

Low-Fat Cheese

Low-Fat Salad Dressing (Balsamic Vinaigrette or and Vinaigrette is good!)

Raw Nuts

Olives

Olive Oil (Cook with this NO BUTTER!!)

Safflower Oil

Canola Oil

Sunflower Oil

Flax Seed Oil (The healthiest!)

**These are your EFA’s (Essential Fatty Acids) the more you workout the better it is to have these because it helps you burn bad fats more efficiently.

FOODS TO AVOID!!!

BUTTER

FRIED ANYTHING!

MAYONNAISE

SWEETS

WHOLE FAT DAIRY PRODUCTS

SOUR CREAM

NOTES TO REMEMBER

**Drink lots of water! Always have water in your hand! You should be going to the bathroom every 15-20 minutes. Lol. DO NOT drink soda or juices or energy drinks. You can drink unsweetened green tea. Your urine should be very light colored.

**Prepare your meals ahead of time so they are ready when it is time to eat.

**Eat every 3 hours to make sure you are keeping your metabolism high! Make sure you are consuming protein every 3 hours.

**Eat before you get hungry!! This will prevent you from overeating.

***Remember no carbs at dinner!

***HAVE A CHEAT DAY! Take one day off a week so that your body has to keep guessing and you don’t plateau. This also helps you stay motivated.

6 MEALS A DAY

Breakfast: 1 Protein, 1 Carb, 1 EFA (Good Fat)

(3 hours later…)

Snack: Protein Shake (You can also have a handful of raw almonds or veggies)

(3 hours later…)

Lunch: 1 Protein, 1 Carb, Veggies, 1 EFA (Good Fat)

(3 hours later…)

Snack: Protein Shake

(3 hours later…)

Dinner: 1 Protein, 1 Veggie

(3 hours later…)