Nutrition 101: The Basics
The best nutrition tip I can give you - KEEP IT SIMPLE. Why over complicate something when you don't need to?!
Check out my nutrition recommendations below for keeping it simple, clean, and easy to follow.
When following this plan, the goal is to follow this 80% of the time and workout 4+ times each week and you are set for success!
The Basics
No Alcohol
Water Intake - The minimum amount consumed should be half your body weight in ounces
Caffeine - stick to black coffee or tea (eliminate cream, milk, and sugar)
No sauces
Stick to sodium-free spices
Hummus (4 thumb size servings per day)Try not to eat past 8pm, unless it's a special occasion
Try not to eat carbs after 4pm
Stick to 4 meals per day, plus one shake (see recipe below)
Meal 1: 1 Protein, 1 Fat, 1 Carb, 1 Veggie
Meal 2: 1 Protein, 1 Carb, 1 Veggie
Meal 3: 1 Protein, 1 Carb, 1 Veggie
Meal 4: 1 Protein, 1 Fat, 2 Veggie
Foods To Eat & Serving Sizes (men on left, women on right)
Protein(serving size for men 2 palm fulls, for women 1 palm full)
Chicken Breast - 7oz/4oz
Whole Eggs - 5 eggs/3 eggs
Ground Turkey 93% - 7oz/4oz
Ground Beef 93% - 7oz/4oz
Salmon - 7oz/4oz (do not exceed 1 serving per day)White Fish - 7oz/4oz
Grass Fed Beef - 7oz/4oz (do not exceed 1 serving per day)Cottage Cheese - 220 grams/110 grams (1 serving per day) OR Plain Greek Yogurt 0% - 220 grams/110 grams
Carbs
Berries - 1 cup / 1/2 cup (fist size)
Oatmeal - 1/2 cup / 1/3 cup (fist size)
Whole Grain Bread - 2 slices/1 slice
Sweet Potato - 1 cup / 1/2 cup (fist size)
Fats
Almonds/nuts - 24 pieces/12 pieces
Peanut Butter - 2 Tbsp/1 Tbsp (Men=2 thumb size, Women=1 thumb size)
Avocado - 1 whole / 1/2 of oneOils - 1 Tbsp
Veggies (100 grams or about a large handful)
Green Pepper
Peas
Broccoli
Cucumber
Asparagus
Green Beans
Green Zucchini
Leafy Greens
Daily Shake Recipe (post workout only)
Paleo Pro Powder - 1 scoop/ 1/2 scoop
Banana - 1 whole / 1/2 of one
Peanut Butter - 1 Tbsp/ 1/2 Tbsp
Chocolate Almond Milk - 8oz
Add Ice, Water, and Cinnamon as Needed
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