Meals & Information
Drink Plenty of Water throughout the day! 8-10 glasses.
Your three main meals should be every 4-5 hours apart, with snacks in between.
Breakfast
Peanut Butter with Bread and 2% milk
2 eggs with toast (note: don’t cut out fat, you need butter and oil)
Pancakes/ waffles with Peanut Butter, milk
Cottage cheese with Bread
NO JUICE - Fresh Fruit (contains fiber which takes long to digest)
Note: It is better to eat 75% of your total caloric intake before 2 PM - this gives you more energy during the afternoon!
Lunch
3 oz protein
½ C cooked brown rice or whole grain pasta or bread (a grain - carb!)
1 C veggies, cooked or raw
Dinner
3 oz protein
½ C non-refined grain - carb
1 C veggies
Salad or sliced veggies
Small dessert with a protein
Snacks - every 2 hrs... don't wait until you're in an energy downer to eat - it's better to stay on top of your meals so your energy doesn't decrease... that's when you stop caring, eat whatever, and your world ends!
~Bars/nuts: Luna Bars, Pure Bars, Lara Bars (couple with peanut butter or nuts)
~Greek Yogurt with nuts on side (you can add blueberries too... doesn't increase carbs by much!)
~Cheese & toast
~Cottage cheese on toast with cinnamon [warm up in a toaster oven or microwave]
~Fruit with nuts
~Fruit with cheese
~Fruit with peanut butter
Invest in good kitchen tools to make preparation go faster and take less energy
Food chopper or slicer that can easily be cleaned (check online for sales)
Good quality pans (not Teflon) - I have stainless steel with copper bottoms
Good (not expensive) knives are a must!! Wait for sales and learn how to sharpen them too.
Tips:
It is better to eat 75% of your total caloric intake before 2 PM - more energy!!
Keep a bag of nuts or a protein bar in your purse or car for emergencies
Chop extra veggies to freeze for quicker preparation time
Often downers are between 3-5, so... don’t prepare dinner at that time!
Crockpot meals or casseroles prepared early in the day are perfect.
Always combine a protein with a carb
Peanuts & Peanut Butter are better sources of protein - mix them with your other nuts.
