Eat Less C.R.A.P. and Eat More F.O.O.D.
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Eat LESS of these things:
C - Carbonated Drinks R - Refined Sugars A - Artificial Sweeteners / Colors P - Processed Foods |
Eat MORE of these things:
F - Fruits & Vegetables O - Organic, or Lean Protein O - Omega 3 Fatty Acids D - Drink Water |
How Much to Eat Each Day
Body Wt x 11 - 1,000 = Daily Calories (min 1,200 cals)
Healthy calories go farther than unhealthy calories. It's harder to eat 1,500 calories of clean, healthy food, than 1,500 calories of junk.
According to the formula above, a 200 lb person needs at least 1,200 calories of good, clean food.
DO NOT GO BELOW 1,200 calories per day.
According to the formula above, a 200 lb person needs at least 1,200 calories of good, clean food.
DO NOT GO BELOW 1,200 calories per day.
Fruits & Vegetables
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Eat 1 serving of Fruit and 5 - 6 servings of Vegetables each day - roughly 400 calories.
Each your 1 serving of fruit by 3 pm each day. Eating it for breakfast or mid-morning is best. Spread your 5 servings of vegetables throughout the day. Try to get one in for breakfast. Shakeology counts for 2 servings of vegetables (and 1 serving of protein). Preferred Veggies Asparagus** Broccoli** Kale** Green Beans** Spinach** Leaf Spinach** |
Other Veggies
Beets Cabbage Cauliflower Celery Collard Greens Cucumber Romaine Lettuce Mixed greens Lettuce Green Peas Onions Peppers Sprouts Squash Tomatoes V-8, low sodium |
Lean Protein
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Females need to eat .75g of protein per pound of body weight.
Males need to eat 1g of protein per pound of body weight. DO NOT EAT LESS THAN this much protein daily. You should have protein at every meal, and even for snacks. Protein helps you stay satisfied. Preferred Proteins Shakeology** Boneless Chicken Breast** Lean Turkey Breast** whole eggs / egg whites** Cod** Tilapia** Salmon** Whey Protein Isolate** BCAA Supplement (during workout)** |
Other Proteins
Lean Beef Steak Tuna Turkey Bacon Lean / Low Sodium Ground Turkey 98% fat free Ground Beef 93% or better Venison Bison Vegan Protein - See Sun Warrior Raw Vegan Protein. Seasonings Any Mrs. Dash products (no salt) Spicy peppers / salsa / pico de gallo |
Omega 3 Fatty Acids
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Everyone needs healthy fats, just not too much.
Eat a max 240 calories of healthy fats per day - that's roughly 27g of fat. Here's a tip - you'll have to track your calories on this so you don't go over, so use an app like "Myfitnesspal" to track it, or keep up with how much fat is in each serving. More than likely you won't be able to have but 1 serving of a fat each day. |
Preferred Fats
Avacado Olive Oil Flaxseed Oil Flaxseed Meal Coconut Oil Walnuts Almonds |
