Month 8
Nutrition
Nutrition Samples
Breakfast
Overnight Oats
1/2 cup Oatmeal
1 tsp Chia Seeds
1 TBSP Flax Seeds
2 Scoops Collagen (20g)
1 cup Unsweetened Vanilla Almond Milk
1/2 cup Strawberry Slices
1 TBSP Almond Butter
Or
Breakfast Taco,
32 Whole Eggs
2 oz Roasted Red Potato
1/2 oz Cheddar Cheese
2 TBSP Salsa
2 Corn Tortillas
Snack 1
1 Packet Dried Seaweed
Or
Sun Rise Smoothie
1 Scoop Vanilla Protein (~25g)
1 Packet Orange Emergen-C
1/2 cup Strawberry, halves
1/2 Banana
1 cup Unsweetened Vanilla Almond Milk Ice/Blend
Lunch
Cod Ceviche Salad with Plantain Chips
1 Serving Cod Ceviche
2 cups Salad Greens
10 Plantain Chips
Or
Turkey Wrap
1 Ezekiel Tortilla
3 oz Low Sodium Deli Turkey
1 oz Avocado, spread
1 cup Mixed Greens
2 tbsp Alfalfa or Broccoli Sprouts
4 Cucumber Slices
3 Cherry Tomatoes, halved
1/4 cup Carrot, Shredded
Snack 2
1 Packet Tuna in Water
10 Rice Crackers
1 cup Grapes
Or
1 Apple
1 oz Goat Cheese
Dinner
Thai Basil Salmon Salad
3 oz Grilled Salmon
2 Cups Salad Greens
1/2 English Cucumber, sliced
1/2 cup Carrot, shredded
1/2 Bell Pepper, sliced
1 tbsp Shallot, sliced thin5 Thai Basil Leaves, sliced
1 tbsp Cilantro, chopped
1 tbsp Spicy Thai Salad Dressing
Or
4 oz Lean Steak
6 oz Mashed Potatoes
1 cup Braised Green Beans
1 tsp Extra Virgin Olive Oil for cooking
1/4 cup Sauteed Mushrooms
Create Your Own Plan
How To Write Your Own Nutrition Plan:
Step 1: Decided how many meals per day you want to eat.
3 meals, 3 snacks
3 meals, 2 snacks
3 meals, 1 snack
3 meals
Step 2: Think about what you like to eat.
Breakfast- hot eggs, a cold smoothie, or toast?
Snacks- yogurt, vegetables and dip, nuts and fresh fruit
Lunch- easy to reheat chicken and rice, a sandwich to eat at your desk, a protein shake to pound between patients?
Dinner- vegetarian, mostly fresh fishes, steak and potatoes.
Step 3: Think about your meal prep time, your work commitments, and if you can keep foods warm or cold?
PLAN MEALS. I encourage you to eat the same 1-2 breakfasts, lunches, and snacks for a week.
Then you can vary your dinner meals based on your family and time preferences.
When possible, eating the same couple of proteins while just varying vegetables or grains can help keep the meal preparations and make shopping a lot easier.
Note:
If your weight has changed, you will need to adjust your daily macro intake accordingly!
Calculate Your Macronutrients Here
Disclaimer:
The results of this calculator may not reflect what your body actually needs.
This calculator should instead be used as a tool to get a general idea of where your macronutrients should be to achieve your fitness goals
Want Custom Nutrition?
