My all time goal is to be LEAN and MUSCULAR. Can you give me an example of a daily diet. My diet most days include pretty much the same,
Breakfast: whole grain bread, whole egg, egg white, with kale, tomatoes, red peppers, and onions.
Snack: any fruit.
Lunch:whole grain bread, chicken breast, avocados, same veggies as breakfast
I run track at school.
Post workout snack, (I eat two) would either be any combonation: a slice of whole grain bread with crunchy peanut butter and muesli, or a gala apple with peanut butter, or a luna bar or cliff bar or mojo bar, or stonyfeilds plain yogurt with fruit nuts/muesli.
Dinner: another chicken sandwhich or with tuna sometimes a lean meat with salad.
Your current food plan shows a basic understanding of what foods you should choose. Unfortunately this strictly limited plan will deplete your body of much needed vitamins and minerals, and you may not be getting enough calories to sustain your activities.
Breakfast is a great time for protein rich eggs but also consider choosing items such as steel cut oatmeal, whole grain pancakes, sprouted grain toast or Greek yogurt for a healthy carbohydrate energy boost. Mix up your vegetables with a variety of colors and varieties to ensure adequate vitamins and minerals are provided. I suggest a food based multi-vitamin to ensure you are getting what you need.
1 slice whole grain or sprouted grain toast- 1 whole egg + 1/4 cup egg white- fresh ground natural peanut butter and two slices turkey bacon or sausage.
Skillet breakfast is quick and easy : scramble one egg and one serving of egg whites mix in a variety of veggies ( spinach, tomato, broccoli, zucchini, mushrooms, peppers, kale, etc) add one serving low fat cheese and a serving of turkey sausage or bacon if desired.
Two servings of whole grain cereal with a cup of low fat milk and a serving of antioxidant berries is also a great start to your day!
One serving of steel cut oatmeal with a splash of maple flavored agave nectar or other low glycemic index sweetener, one cup low fat milk, and a small handful of raisins.
Smoothies are simple,delicious and packed with nutrition: you can add a large variety of fruits, vegetables to 1/4 cup Greek yogurt, and low fat milk (protein powders can up your protein level but watch out for added sweeteners.
Strawberry banana/ orange-pineapple/apple carrot-/blueberry raspberry strawberry are great beginnings add spices like cinnamon, ginger or cloves and nutmeg for sweetness.
Stay away from sugar as much as possible and always eat protein of some variety with your carbohydrates.
Two snacks per day will help keep your blood sugar balanced and stave off hunger. One ounce of low fat cheese and an apple with a smear of peanut butter or a cup of Greek yogurt with a serving of fruit and a serving of granola make excellent snacks as do whole grain pretzels dipped in peanut butter and a handful of grapes. Celery pairs nicely with peanut butter or carrots and a low carb ranch dressing can be a nice change. Watch out for high calorie and fat dressings and high sugar sauces. Cheese and whole grain crackers is fairly easy to pack and take with you. Hard boiled eggs and tuna salad or chicken salad on whole grain crackers, a small whole grain tortilla or one slice whole grain bread work for light lunch or snack options.
Lunch and dinner work best using a visual of a 10 inch plate cut the plate in half- one half of the plate is your vegetable servings. Be sure to eat different vegetables often. The other half of th plate will be split 1/4 of your plate contains 1-2 servings of lean protein ( chicken, fish, turkey, lean beef, pork, shellfish, etc (soybeans and soy products also go here).
The last 1/4 of your plate is your carbohydrate (1 slice whole grain bread, yogurt, brown rice, whole grain pasta, potato, peas and corn go here in moderation)
Soups can provide everything you need, salads are great but be sure to incorporate low fat cheese, meat, boiled egg, or edamame to get protein power into your meal.
Too many sandwiches can cause over consumption of carbs, two slices of bread can be surprisingly high in both carbs and calories. Try using small tortillas, pita breads or low carbohydrate bread options.
Keep up the good work, exercise daily and enjoy a variety of delicious fruits, vegetables, and whole grains!
Feel free to contact me again if you have more questions.