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I promised a simple menu for a client that continues to work hard taking two
steps forward at training but falls back three steps - thru her eating habits -
and finds no gain is accomplished.
In fact, most of us struggle with the same issue. I encourage people
to make a selection and commit to a nutritional support program that you can
live with - daily - for at least two months and then stand back and see the
results of your work. For example, my website provides a link to eDiets
which provides an array of diet and nutrition choices. Pick one, sign up
and work with it.
Alternatively, you can use my simple menu below. Simple, because
it is void of a lot of choices; easy to remember and very basic.
 Weigh yourself and mark the calendar. Follow this menu every day for
two months. Email me and let me know how many pounds you lost as a result
by sticking to the plan. If you incorporate a strength training and
cardio/interval circuit workout, I will guarantee you will see a change in your
body weight, a gain of muscle tone and loss of body fat.
Remember! This is an EVERY DAY Plan
Morning Meal -Small Bowl of Oatmeal - use cinnamon, cloves,
raisins, etc to spice it up and keep it interesting. Do not use the
instant pre-sweetened, sugary packets. Make it yourself from
scratch! Coffee, Tea or Juice or your choice.
Yes, its a carb. Yes, you need the energy. Yes, it has fiber and
will help keep your body regular and remove the cholesterol. My favorite
is Quaker Oats 1-Minute Quick Oats with 4-5 slices of Turkey Bacon and a large
cup of coffee.
Mid-Morning Meal - Egg Whites - whether scrambled, an omelet or
boiled. Plan to eat 3-4 egg whites before 10am every
morning. Whole wheat or grain toast or muffin is great. Make it
interesting with peppers, onions, spinach, broccoli, feta cheese, whatever will
help you to eat the clean protein. If you miss the oatmeal you better not
miss this one. I eat some sort of Egg White Omelet every morning.
An alternative would be an egg white smoothie! Yeech you say? Ok,
then use a Ready-to-Drink Meal like, Muscle Milk Ready-to-Drink Meals
(11 ounces = 220 caloriesp; 9g carb, 11g fat, 21g protein packed) . These
can be found at TheVitaminShoppe.
Lunch - Healthy Protein (fish, chicken or beef) grilled
or broiled (never fried) with colorful vegetables (green, orange,
yellow, red, purple, get the picture, salad, broccoli, yams, carrots, corn,
beets, squash, eggplant, etc.) No pasta, no rice, no potatoe, no
bread. Have the veggies cooked, steamed, broiled or raw. Just
eat them with the protein before 1:00pm.
Mid-Afternoon Meal - Protein Snack - No not a candy bar or
cake or a cookie. Celery with Peanut Butter, Tuna with
Celery, Apple with Peanut Butter, a Muscle Milk RTD, handful of nuts
with a piece of fruit. Combine a Complex Carb with a protein and fat for
a small snack. Because I am on the go, I tend to use the Muscle Milk
drink or I grab an apple with a couple of spoons of peanut butter. Try it for 2
months and watch what happens. Let me hear from you!
 Dinner - Healthy Protein with colorful vegetables.
Same as lunch, just pick something different. No wine, no beer and no
soda. Try Crystal Light or Green Tea flavored water. Dinner is best if it
can happen between 5-7:00pm.
EveningSnack - Protein Snack - You guessed it, and RTD
or a smoothie, a piece of cheese and a pear or apple. Keep it light and
simple. You do not want a lot on your stomach while you are trying to let
the body rest and recover for the evening. This shouldn't be any later
than 10:00pm.
Then get up in the morning and start all over again!
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