Source: deactivatedfatgirlOne of the hardest things, at times, about getting it “together” when it comes to fitness is figuring out just what or how to eat. You can spend HOURS in the gym for days at a time, but if you’re not eating the proper things to fuel your body, your work will be in vain.
So many of you have emailed me with different tips and ideas on healthy recipes, workout tips, and so much more that I’m having a hard time keeping up with it all.
Loyal DFG supporter, Whitney, has created a document to help her with eating clean and she wanted to share it with all of us. Please note that what she did isn’t concrete, but instead HER guide that she thought may help us if needed! If you have tips, recipes, or anything that you’d like to share with the DFG community, please use the submit option above or email me at deactivatedfatgirl at gmail dot com!
Foods you can eat:
Veggies: Asparagus, Bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, corn, cucumbers, eggplant, garlic, artichokes, green beans, kale (REALLY good for you), Mushrooms, onions, any “greens”, squash, sweet potatoes, tomatoes.
Fruit: Apples, blackberries, cherries, bananas, blueberries, cranberries, grapefruit, grapes, lemons/limes, Mango, raisins, raspberries, strawberries, pears.
Grains: Whole grain wraps, brown rice, oats, whole grain pasta, quinoa, whole wheat bread, dried beans.
Protein: Tilapia, Salmon, tuna, chicken/turkey, egg whites, hummus, soy milk (calcium supplement or calcium fortified), low fat milk, plain cheese, Greek yogurt.
Fats: Almonds, almond butter, avocados, cashews, olives, peanut butter, pumpkin seeds, sunflower seeds, walnuts, sushi, coconut oil (the healthiest), olive oil.
Liquids: Green tea, coffee and water.
Foods in bold boost metabolism along with: Spinach, Cinnamon and curry.
Best teas for metabolism and mind: Acai, barley, damiana, honeysuckle, lemon peel, raspberry and rosemary.
Snack ideas (there are so many great ideas but here are a few to get you started):
Half banana dipped in 2 squares of dark chocolate, frozen grapes, cinnamon on an orange, fruit with whipped cream, oatmeal banana and almonds, whole wheat toast pb and banana, mozzarella tomato and basil, Greek yogurt with fruit, celery or carrots and hummus.
**NO PROCESSED FOOD**
Whitney’s sample menu:
Monday:
Breakfast: Oatmeal with Cinnamon, grapefruit juice, black and red raspberries
Snack: Peanut butter and apple
Lunch: Chicken & broccoli/cauliflower/brussel sprouts/sundried tomatoes, brown rice
Snack: Yogurt cup (walnuts, raspberries, Strawberries & blackberries)
Dinner: Tilapia, corn/onion/bell pepper/egg plant and ½ sweet potato
Tuesday:
Breakfast: Oatmeal with Cinnamon, Egg whites, grapefruit juice
Snack: Yogurt cup (Vanilla yog, walnuts, raspberries, Strawberries & blackberries)
Lunch: Chicken, avocado, tomato and spinach salad with OO&Vin
Snack: Frozen red grapes
Dinner: Chicken & broccoli/cauliflower/brussel sprouts/sundried tomatoes and brown rice
Wednesday:
Breakfast: Oatmeal, strawberries & blackberries
Snack: Peanut butter and Apple
Lunch: Tilapia and corn/onion/bell pepper/egg plant
Snack: Yogurt cup (Vanilla yog, walnuts, raspberries, Strawberries & blackberries)
Dinner: Chicken fried rice corn/onion/bell pepper/egg plant
Thursday:
Breakfast: Oatmeal, strawberries & blackberries
Snack: Peanut butter and Apple
Lunch: Salmon, sweet potato and avocado
Snack: Apple, strawberries, black berries
Dinner: Tilapia and broccoli/cauliflower/brussel sprouts/sundried tomatoes and brown rice
Friday:
Breakfast: Oatmeal with Cinnamon, Egg whites, grapefruit
Snack: Yogurt cup (Vanilla yog, walnuts, raspberries, Strawberries & blackberries)
Lunch: Chicken & broccoli/cauliflower/brussel sprouts/sundried tomatoes and sweet potato
Snack: Avo and tomato
Dinner: Chicken fried rice corn/onion/bell pepper/egg plant
