YOUR FREE MEAL PLAN:
This is what I am currently eating pretty much every day to stay fit, as well as lose a few extra pounds. If you are around my size – 5’8”, it might be great for you too. Obviously you can switch up the proteins for whatever you like best, or works best for your body (tuna, fish, chicken, beef, Greek yogurt, and eggs, are all great protein sources)
I start every day with half a lemon squeezed in a mug of warm water.
I have a couple black coffees or teas throughout the day (no junk like cream/sugar in it)
I try to drink a gallon of water/day
7:00am – FASTED CARDIO WORKOUT – usually Peloton for 20 - 30 minutes
MEAL 1 (around 8:30am)
MEAL 2 (around 12:00pm)
MEAL 3 (around 3:00pm)
MEAL 4 (around 6pm)
8:15pm – WEIGHT WORKOUT & DANCE PRACTISE
MEAL 5 (around 9:30pm)
SUPPLEMENTS
A quality multivitamin, calcium, Omega 3 fish oil, B12, Vit D
OPTIONAL SUPPLEMENTS
CLA, green tea/caffeine fat burner (these are not magical fat burners – there’s no such thing, but sometimes gives you a little boost when eating super-clean), greens formula, apple cider vinegar
I usually have one or two kinda off-plan meals per week – it’s just a meal, not a whole day! You can totally undo a lot of work in a day of bad eating, so stick to just one meal and don’t go out of control crazy, just have something not on the plan, then get back on! I find often Sunday night is a good time for it because then you don’t let it take over your whole weekend!
GROCERY LIST
Let me know if you have any questions about anything here or if you'd like a more personalized meal plan/food counselling or personal training to compliment your healthy eating. I am here to help!
This is what I am currently eating pretty much every day to stay fit, as well as lose a few extra pounds. If you are around my size – 5’8”, it might be great for you too. Obviously you can switch up the proteins for whatever you like best, or works best for your body (tuna, fish, chicken, beef, Greek yogurt, and eggs, are all great protein sources)
I start every day with half a lemon squeezed in a mug of warm water.
I have a couple black coffees or teas throughout the day (no junk like cream/sugar in it)
I try to drink a gallon of water/day
7:00am – FASTED CARDIO WORKOUT – usually Peloton for 20 - 30 minutes
MEAL 1 (around 8:30am)
- ½ cup egg whites (I buy the cartons) or 1 - 2 full eggs scrambled
- 1 slice Ezekiel bread toasted – try cinnamon raisin – yum! (find it in the freezer section)
- 1 tbsp. natural almond butter
MEAL 2 (around 12:00pm)
- ½ cup lean ground beef with a bit of parmesan, tomato sauce, and lots of broccoli or other greens, sometimes add either ¼ cup rice or a few dabs of cottage cheese to this!
MEAL 3 (around 3:00pm)
- 4oz chicken breast
- Big Salad (lettuce, cucumber, any veggies you like) with ½ avocado – use lime as dressing or greens (broccoli, asparagus, spinach, green beans, kale, etc.)
MEAL 4 (around 6pm)
- 1 banana or apple
- protein shake or ½ cup cottage cheese
8:15pm – WEIGHT WORKOUT & DANCE PRACTISE
MEAL 5 (around 9:30pm)
- 1 cup 0% plain Greek yogurt
- 1 tbsp almond butter
- 1 tbsp. honey
SUPPLEMENTS
A quality multivitamin, calcium, Omega 3 fish oil, B12, Vit D
OPTIONAL SUPPLEMENTS
CLA, green tea/caffeine fat burner (these are not magical fat burners – there’s no such thing, but sometimes gives you a little boost when eating super-clean), greens formula, apple cider vinegar
I usually have one or two kinda off-plan meals per week – it’s just a meal, not a whole day! You can totally undo a lot of work in a day of bad eating, so stick to just one meal and don’t go out of control crazy, just have something not on the plan, then get back on! I find often Sunday night is a good time for it because then you don’t let it take over your whole weekend!
GROCERY LIST
- Eggs
- Cartons of egg whites
- Ezekiel bread (find it in the freezer section)
- Lean ground turkey
- Chicken breasts
- 0% fat, plain Greek yogurt
- Tomato sauce
- Low-fat parmesan cheese
- Natural almond butter
- Honey
- 2 Cucumbers
- Your favourite salad stuff (lettuce, tomatoes, cucumbers, peppers, etc.)
- Avocados
- Lemons
- Limes
- Garlic/Salt/pepper/spices
- Bananas, apples, or your fave fruits
- Your favourite greens (broccoli, asparagus, spinach, green beans, kale, etc.)
- Protein shakes
- Pam or olive oil to cook with
Let me know if you have any questions about anything here or if you'd like a more personalized meal plan/food counselling or personal training to compliment your healthy eating. I am here to help!