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Nutriton Manual

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A good principle is the 80/20 rule. If we can make great eating choices 80% of the time, it allows us 

Hydration is key! In order to ensure that you are adequately hydrated, try and drink up to half your body weight in fl oz. of water every day.

Preparation is key! Try to set aside a day where you can meal prep and meal plan for the week. This typically should take around one hour, but it allows for your success throughout the week!

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*These are general guidelines for the mass population of people. Feel free to vary it and add in to create your own. Our goal is that this helps with food shopping and the preparing of your breakfast, lunch and dinners.

 

 

Proteins-The building blocks. 

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Lean Ground Turkey/Beef Eggs
Chicken
Steak
Fish
Canned Tuna

Bison
Sausage
Pork

Beans

Plain Non-Fat Greek yogurt

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Liquids

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*Remember to aim for half your bodyweight in fluid oz. of water every day if you can!

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Water
Coffee
Tea Sparkling Water

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Vegetables

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Broccoli
Peppers
Spinach
Mixed Greens
Green Beans

kale

squash

cauliflower

zucchini

arugula 

tomato

asparagus

red cabbage

brussel sprouts

beets

sweet potatoes

eggplant

Any other vegetables of your choice

Frozen Vegetables is acceptable

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Fruits

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Apples

Oranges

Black Berries

Raspberries

Blue Berries

Avocado

Lemons

Lime

cherries

pears

apricots

prune

nectarine

tangerine

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Food List-Grocery Shopping List

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Snack Ideas

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Mixed Nuts, Almonds, Walnuts, Beef Jerky, Seeds, Greek Yogurt, Cottage Cheese String Cheese, Hard Boiled Eggs, Tuna, Peanut Butter

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Breakfast Ideas

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Egg sandwich w/turkey bacon, 1.5 cups cereal, 1.5 cups of oats prepared w/milk

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Fresh fruit, cranberries, steel cut oatmeal, eggs, yogurt,

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Lunch Ideas

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Fruit, fruit salad, mixed greens salad, fresh or raw vegetables, soups, rice, avocados, chickpeas, lentils, eggs, fish, chicken, lean meats

 

Dinner Ideas

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Mixed greens, fresh or raw vegetables, nuts, soups, rice, pastas, potatoes or sweet potatoes, beans, avocados, olives, chickpeas, lentils, eggs, fish, chicken, lean meats.

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Sample Meals

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What we are going to do next is give you general ideas of healthy meals throughout the week. These are all examples of what a healthy day can look like. Adjust accordingly!

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Day 1

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Breakfast

Women: 1⁄2 Cup oatmeal, add fruit if needed

Men: 1 cup oatmeal with fruit

 

Snack

Greek Yogurt-optional add in granola

 

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Lunch

Women: 4 oz chicken
Salad with 2 cups of mixed greens
1⁄2 cup of rice

Men: 8 oz chicken
Salad with 2 cups of mixed greens
1⁄2 Cup of rice

 

Snack

Mixed nuts

 

Dinner

Women: 6 oz ground turkey
1 cup broccoli
1⁄2 cup whole grain or gluten free pasta

Men: 8 oz ground turkcey 2 cups of broccoli
1 cup whole grain or gluten free pasta

 

Snack

If Needed, piece of fruit or crackers with hummus

 

Day 2

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Breakfast

Women: 2 whole eggs and add in an egg white if needed, add in fruit if needed

Men: 3 whole eggs with egg white if needed, add in piece of fruit if needed

 

Snack

Greek yogurt

 

Lunch

Women:4 oz Ground Turkey Salad with 2 cups of mixed greens
Piece of fruit

Men:8 oz Ground Turkey Salad with 2 cups of mixed greens
Piece of fruit

 

Snack

Mixed nuts

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Dinner

Women:6 oz sirloin or 93/7 ground beef
1 cup of green beans 1 small sweet potato

Men:8 oz sirloin or 93/7 lean beef
2 cups of green beans 1 medium sweet potato

 

Snack

If Needed, piece of fruit or crackers with hummus or string cheese

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Day 3

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Breakfast

Women/Men: 1 cup of oatmeal and or protein shake

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Snack

Greek Yogurt

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Lunch

Women:4 oz Chicken
Salad with 2 cups of mixed greens
1⁄2 cup of rice

Men:8 oz Chicken
Salad with 2 cups of mixed greens
1⁄2 cup of rice

 

Snack

Mixed nuts or string cheese

 

Dinner

Women:6 oz Alaskan Salmon or White fish
1 cup of green beans
1 small sweet potato

Men:8 oz Alaskan Salmon or White fish
2 cups of green beans 1 medium sweet potato

 

Snack

If Needed, piece of fruit or crackers with hummus or string cheese

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Day 4

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Breakfast

Women:2 whole eggs plus egg white
1 apple or orange

Men:3 whole eggs plus egg white
1 apple or Orange

 

Snack

Greek Yogurt

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Lunch

Women:4 oz Ground Turkey 1 cup broccoli
1⁄2 cup of rice

Men:8 oz Ground Turkey 1 cup broccoli
1⁄2 cup of rice

 

Snack

 

Mixed nuts or string cheese

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Dinner

Women:6 oz 93/7 ground beef
1 cup of sautéed onions and peppers
1⁄2 cup of rice

Men:8 oz 93/7 ground beef 2 cups of sautéed onions and peppers 1⁄2 cup of rice

 

Snack

If Needed, piece of fruit or crackers with hummus or string cheese

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