1 / 10

-What to eat -Meal planning -Snacking right -Putting it all together

Essential elements:. -What to eat -Meal planning -Snacking right -Putting it all together. Eating fresh. -Nature is perfect - How to shop for groceries -layout -saving $$ and how to make food last. How to cook in 30 seconds:. = sautéed vegetables. 5-8mins . +. = cubed or

kalea
Télécharger la présentation

-What to eat -Meal planning -Snacking right -Putting it all together

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Essential elements: -What to eat-Meal planning-Snacking right-Putting it all together

  2. Eating fresh -Nature is perfect- How to shop for groceries -layout -saving $$ and how to make food last

  3. How to cook in 30 seconds: = sautéed vegetables. 5-8mins + = cubed or chopped protein. <10 mins = cooked rice. <10mins = pasta. 10-15mins

  4. Snacking -Why -control blood sugar -prevent hunger -regulate metabolism-What to eat -food first -small meal. mixing food groups -“chips”

  5. Fast Snacks -Snacking on the go -protein shake: ½ Naked or Odwalla juice + whey -fruit and plain yogurt -nuts and dried fruit -whole wheat bagel or crackers and peanut butter

  6. Meal Plan and Snack Building: General Rules • Increase blood sugar prior to working out (~1-2hrs), but keep steady throughout rest of day • Consume protein immediately after exercise • Least optimal time to increase blood sugar is at end of day (~3hrs before bed)

  7. Morning Workout Breakfast 6.00am: 3 egg whites + bowl of oatmeal with berries Workout 7.00am Post workout 8.30am: whey + 1 cup tart cherry 100% juice + plain yogurt Snack 10.00am: Hummus with veggies Lunch 12.00pm:4-6 oz sautéed chicken + salad with vinaigrette Snack 3.00pm: 1/2 cup nuts + dried fruit Dinner 6.30pm: 4-6 oz salmon + steamed broccoli Snack 8.30pm: Apple + peanut butter 

  8. Afternoon Workout Breakfast 6.00am: 3 eggs with low-fat cheese, spinach + 1/2 banana Snack 9.00am: 1/4 cup mixed nuts Lunch 12.00pm: Turkey sandwich w/ veggies, avocado + 1/2 cup yogurt w/ fruit Snack 3.00pm: Hummus w/ bells peppers, celery, whole wheat pita Workout 5.00pm: Workout Post-Workout 6.30: 2 scoops whey/water/banana Post-Workout Snack 7.00pm: Cheese stick + tuna on whole wheat Dinner 8.30pm: 4-6 oz chicken + eggplant/squash/zucchini sautéed in olive oil Snack 10.00pm: Handful nuts

  9. What are your goals?

More Related