My Approach to Healthy Eating: Specific Guidelines, Sample Meal Plans & Healthy Options to Create Your Own!

 

Eating healthy can be a bit confusing! There are so many approaches to a healthy diet, but since this is my blog, I want to share what works best for me! 🙂 Personally, I like to keep it simple with three meals and two snacks a day. Eating every 2-3 hours keeps my metabolism going and I don’t get super hangry throughout the day!

Here’s a cheat sheet of what I eat on a normal day as well as some guidelines and options for you to choose from. I like to pre-plan my meals for the week and cook them on Sundays so I’m ready to go. This helps me stay on track so I can save my cheat meals for my nights out.

As far as your recommended protein serving goes, a good rule of thumb for fat loss is to consume your body weight in grams of protein. If you are looking to put on lean muscle mass, you should eat 1.5-2X your body weight in protein.

 

Meal 1 
*Guidelines: This meal should have your recommended protein serving, 1 fat serving, and 1 veggie OR fruit serving.

Option 1: Protein shake

  • 1 scoop protein, 1 TBSP peanut or almond butter, 1/2 banana
  • 1 scoop protein, 1 oz avocado, 1/2 cup spinach, 1/2 cup blueberries
  • 1 scoop protein, 1 tbs Udo’s oil or flax oil, 1 Emergen-C
  • *Feel free to add some Chameleon cold brew, Emergen-C, liquid vitamin, or 1 scoop of glutamine for digestion

 

Option 2: 3oz salmon (protein and fat), 1 cup of wilted garlic spinach
Option 3: 3 egg whites w/ 1 whole egg, 1 oz avocado, 1/2 grapefruit
Option 4: 3 egg whites w/ 1 whole egg, 1/2 oz avocado, 1 cup wilted spinach, 2 strips extra crispy turkey bacon (only all natural no nitrates)
Option 5: 4 egg whites, 1/2 cup of oats, 1 TSP peanut butter (or 2 TBS PB2), cinnamon (you can make these into pancakes as well!)

 

Meal 2
*Guidelines: This meal should have your recommended protein serving, 1 carbohydrate, and 1 veggie OR fruit
Option 1: 4oz chicken, 1/3 cup brown rice, 1 cup zucchini
Option 2: 4 egg whites, 1/2 cup of oats, 1/2 cup blueberries
Option 3: 4oz tilapia, 1/4 cup quinoa, 1 cup green beans

 

Meal 3
*Guidelines: This meal should have your recommended protein serving, 1 carbohydrate, 1 fat AND 1 veggie OR fruit
Option 1: 3 oz beef, 1 whole wheat tortilla, tomato, lettuce, onion, salsa
Option 2: 3oz canned tuna, spicy mustard, 1 piece of ezekiel bread, 2 oz avocado, 1 peach
Option 3: 4oz turkey burger, 2oz GF brown rice pasta, 1 serving fresh veggie, spaghetti sauce with extra virgin olive oil (no added sugar)
Option 4: 4oz chicken with mustard, 1/3 cup brown rice, 1 cup zucchini or yellow squash

Meal 4
*Guidelines: This meal should have your recommended protein serving, 1 carbohydrate OR 1 veggie OR 1 fruit
Option 1: 4 oz chicken, 1 cup brussels sprouts
Option 2: 1 scoop protein, 15 carrots and celery
Option 3: 3oz mahi-mahi, 4oz sweet potato
Option 4: 1 scoop protein, 1/2 grapefruit

Meal 5
*Guidelines: This meal should have your recommended protein serving, 1 veggie OR fruit OR fat
Option 1: 1 scoop of protein, 15 cashews
Option 2: 3 oz veal/beef, 1 slices eggplant, 1/2 cup veggie spaghetti sauce
Option 3: 6oz greek yogurt with blueberries

Follow the guidelines above to mix and match with these healthy options:

Lean Protein:
4 egg whites or 3 egg whites 1 whole egg
4 oz tilapia/trout/mahi-mahi/orange roughy
4 oz shrimp/crab/lobster
3 oz canned tuna
3 oz ahi or sushi grade tuna
4oz lean chicken breast
4oz lean ground turkey
3 oz sea bass/halibut
3 oz lean beef/bison
3oz lean pork tenderloin
3 oz salmon
1 scoop protein powder: Whey (pick some up at the gym!), Casein, Spirulina, Hemp

Fat:
1 tbsp Udo’s oil, olive oil, walnut oil, safflower oil, flax seed oil, coconut oil, grape seed oil
15 raw unsalted almonds, cashews, walnuts, pecans
3 oz avocado
2 tbsp organic peanut butter, almond butter (no sugar added)
1 tbsp hummus

Fats in food that count as a fat serving:
3 oz Salmon
3 oz Beef, bison
2 egg yellows

Carbohydrate:
1/4 cup quinoa
1/3 cup brown rice
1/3 cups oats
Limit-2 oz whole grain pasta
Limit- 1 whole wheat tortilla or gluten free wrap
1 slice Ezekiel bread
4 oz sweet potato
3 oz red potato
1 cup spaghetti squash /acorn squash

Fruits/Veggies:
1 cup broccoli/cauliflower/brussels sprouts/kale/spinch/zucchini/yellow squash/eggplant/green beans/asparagus/mushrooms/cucumber/celery
1.5 cups of baby mixed greens/hearts of romaine/red leaf lettuce
1/2 banana
1/2 large apple or 1 sm-med apple
1 peach/nectarine
1/2 cup blue berries/raspberries/strawberries/ blackberries
1/2 grapefruit