Good morning everyone. I keep getting a lot of emails and text messages and inbox request on what to eat, what did I eat, what not to eat, that looks complicated to make and etc. I am going to be honest. Eating healthy as a way of life, not just something "to do" for 8 to 12 weeks takes time, patience, and dedication.
Time- plan your meals, go grocery shopping, cook your meals in advance
Patience-create a meal idea, look for new meals, take the time to cook for 4-6 days
Dedication-set aside your budget, set aside 1 hour a week for shopping and 2-3 hours a week for cooking, and 1 hour a week to explore recipes and meal ingredients.
When starting out most people think "all I can eat is broccoli and cauliflower" that is not the case just look up veggie creations online or even paleo lifestyle and tons of information will come up (that's where the patience, time, and dedication comes in). To be able to stick with it until you learn more you should choose 3 breakfast meals, 3 go to snacks, 3 lunch ideas, and 3 dinner creations.
Example:
Breakfast- 5 egg whites with spinach, onion, and mushroom
Snack 1- 2 tbls spoon raw almonds 1 banana or 1/2 a banana
Lunch- 4oz grilled tilapia and a sauteed vegetable medley of red, yellow, and green pepper, purple onion, zucchini and squash
Snack 2- 3 oz non fat Greek yogurt with a handful of raspberries and or blueberries
Dinner- 4 oz grilled or sauteed chicken breast with 1/3 black beans and corn ( season with taco seasoning)
Snack- protein shake or turkey cupcake (see recipe below)
Example Dinner:
4 bell pepper gutted
1 package lean turkey breast
seasonings
onion, tomato, garlic, Parmesan cheese
Cooking instructions- in a skillet combine onion, garlic, seasoning, and turkey breast cook for 15 minutes
Pre-heat oven to 375- place the turkey mixture inside the bell pepper and top with tomato slice and 1 tablespoon Parmesan cheese. Cover with foil and bake for 40 minutes
Turkey Cupcakes
Ingredients:
package of lean turkey breast
9 eggs
1 whole onion
1 whole bell pepper
2 tbl sea salt
2 tbl pepper
2 tbl paprika
1 tbl turmeric
Cooking Instructions:
On the stove top in a skillet cook the turkey breast with everything except the eggs. Once it is cooked, place the ground turkey in a bowl and add the eggs. Mix around then form nice little balls and place them inside a muffin pan. Cook for 30 minutes. You can eat these as snacks 2 for women and 3-4 for men.
With your protein shakes those are easy. Choose 1 fruit and or 1 veggie, add water, ice, and a protein powder of your choice!
