My Nutrition Plan


4:00amBreakfast:Pre-Workout: Meal 1:  3 scrambled eggs w/yolk and 1/2 slice nonfat cheese & spinach.  Drink: Water or 1/2 cup Orange Juice.

 

 

 

 

 

 

6:30amPost-Workout: Meal 2:  Mixture of Salmon, chicken, yellowfin tuna, sardines, white albacore low sodium tuna, pumpkin seeds, beans, vegetables**, Sweat Potato, Oils*.  Drink***:   One glass:  1/3 Chocolate Milk, 1/3 Pre-mixture (Berries, two greek yogurts, and cup of green tea (4 packages)), and 1/3 Non-Fat Milk. 

Post Workout Meal

Post Workout Meal

Chicken

 

 

 

 

Sardines & Tuna

Tuna

Sardines

 

 

 

 

 

*Vegetables I eat w/my Post-Workout Meal:  Beets, Turnips, Corn, Peas, Soy Beans, Asparagus (See Photo) 

Veges

Veges

Veges

 

 

 

 

 

Veges

Veges

Vege Mix

 

 

 

 

 

 

 

 

**Safflower, Omega-3, (Coconut Oil – not after my workout) (see Photo)

Oils

Nutrition Info

 

 

 

 

 

 

 

***Drink

Mixture

 

 

 

 

 

 

 

8:30am:  Snack 1: 1/2 Wrap: Wrap Includes:  Hummus, rice, nuts, chicken, veges, ground flaxseed, sweet potatoes, chopped peppers

Flax

Flax

Wrap

 

 

 

 

 

Wrap

Hummus

Rice

 

 

 

 

 

Rice

Wrap Pre-Chicken

Wrap w/Chicken

 

 

 

 

 

Wrap Pyramid

Sweet Potatoes

Diced Peppers

 

 

 

 

 

 

 

 

 

 

 

 

10:30am: Snack 2: Mixed Veges, chicken, & 1/4 – 1/3 cup brown rice; Omega-3 oil drizzled on top. 

12:15pm:  Snack 3:  Mixed Veges, chicken, and Sweet potatoes; Omega-3 oil drizzled on top.  1 Cup of grapes.

2:30pm: Snack 4: Other 1/2 of the Wrap: Wrap Includes:  Hummus, rice, nuts, chicken, veges, ground flaxseed, sweet potatoes, chopped peppers

4:30 – 5:00pm:  Meal 3:  Wrap of the same mixture of food I eat after the gym…See Meal 2.  With Safflower oil Coconut Oil.

8:30pm:  Meal 4:  Chicken Salad:  Lettuce, Spinach, Peppers, Beets, Hard-boiled egg, Tomatoes, Avocado, Ground Flax, Nuts, Turnips, Non-fat Dressing.

 

 

 

 

 

 

Other foods/Info:

If Drink is not listed that means I am drinking water.

 

 

 

 

My Veges

Snack Time

Snack Time

 

 

 

 

 

 

 

Updated Pics: March 2013

IMG_6074 IMG_6072 IMG_6043 IMG_5855 IMG_5854