Every meal and snack MUST contain some form of protein from the grocery list.
When creating all meals and snacks, START with protein first.
NOTE: So for this program for example...
"fruit" alone is a "classic bad snack" and is not an acceptable choice on this program unless you...
a) combine that fruit in a protein smoothie that has protein powder or Greek yogurt as the protein base.
b) have the portion of fruit with a protein bar and that would make it "approved" or
c) you may also add nuts or all natural peanut or almond butter for some extra protein so an apple with 2 tablespoons of all natural almond butter is a great choice!
Let's look at another "classic" bad choice. This time let's look at OATMEAL for breakfast.
Oatmeal alone or oatmeal with fruit is not a balanced breakfast unless you add a portion of scrambled eggs or Greek yogurt or mix the oats in with a protein shake!
Neither is rice and beans unless you add chicken or beef or steak to it.
You are only allowed no more than 2 servings of complex carbs per day and one serving fruit per day.
This will give you more than enough energy for the day but keep your carbs and your macros in check.
By the way, you don't "need" to have 2 servings of complex carbs (like rice, potatoes, bread) daily, you can certainly have just one...
just base it on your energy levels and activity levels for that particular day.
Save the ONE serving of fruit for your snack alongside your handful of nuts, serving of Greek yogurt or all-natural peanut or almond butter or add the fruit to your favorite protein smoothie.
Use the 2 complex carbs for earlier in the day.
One serving at breakfast, the other serving at lunch and go "lean and green" for dinner which means protein source like chicken, fish or lean red meat + salad or favorite green veggie!
No double carb meals. This is fastest way to weight gain and a 50 inch waist.
Examples are the classic "rice and beans" - although beans are a vegetarian source of protein, it contains plenty of carbs so that's what I mean when I say "no double carb meals"
So have the rice with chicken and ditch the beans or...
keep the beans and add some chicken or lean steak and ditch the rice!
You can't have both in the same meal.
A second example is a tortilla wrap with rice and chicken. While the protein is there from the chicken, you gotta ditch the rice in there because the wrap is bread which is the carb source.
A third example is waffles with fruit on top. Hell to the no! No protein at all and 2 carb sources
A fourth terrible idea is the classic breakfast "deal" before 11am - toast, potatoes and eggs and orange juice for $7.99 and a trip to the diabetic doctor! That's three carbs in there
Choose either the bread OR the potatoes OR the hash browns with the eggs! Forget the O.J. and have the tea or the coffee!
I can go on forever but you get the point!
Add green veggies to at least ONE meal daily for proper fiber intake.
We are gonna shoot for about 20-30 grams of fiber daily. We can easily achieve this with a normal balanced diet and one of the ways to ensure this is to make sure you have a serving or two of green veggies (broccoli, asparagus, green beans etc) with at least one meal.
At minimum, a dark green leafy salad will do. I've also found that the best time to have this is at night with dinner.
I call this the "lean and green dinner" - which is your choice of protein (chicken, turkey, beef, fish, pork etc) along with a serving or two of either veggies or a salad!
And now for 50 examples to help you!!!
22 breakfast ideas, 12 lunch/dinner ideas and 16 snack ideas!