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 one
  • Oils - 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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