I thought I would start an online diary of the foods I eat from time to time, to help give others different meal ideas and a better look at what a day of 21 Day Fix eating is like.
I have been following since February. Based on my current weight, I need to maintain 1,200-1,499 calories per day. To maintain a HEALTHY, BALANCED diet, I need to consume the following servings per day:
2 – Green (Vegetables)
2 – Purple (Fruit)
4 – Red (Protein)
2 – Yellow (Carbohydrate)
1 – Blue (Healthy Fat)
1 – Orange (Healthy Fat)
2 – teaspoons (Healthy Fat)
Nutrition tip: Try to consume your fruit servings (and carbs) before 5 p.m. everyday.
It’s best to avoid eating fruit close to bedtime as there’s plenty of sugar in fruit to spike up your energy and keep you up when you need your sleep.
And it’s best to eat on an empty stomach. You will gain the proper nutrients that fruit – nature’s perfect gift – will offer to your health and wellbeing. You will avoid most digestive problems, feel energized, promote weight loss and you’ll look and feel fantastic because your body will be fully absorbing all the vitamins, fiber and healthy carbohydrates that it needs to function in good health
This morning I started off with.
1 red + 1 teaspoon : 2 eggs scrambled in 1 teaspoon of organic pure, unrefined extra virgin coconut oil, topped with crushed red pepper
1 yellow: 1 piece of toasted 100% whole wheat bread
1 blue: 1 slice of cheddar cheese
1 red: 1/2 can of albacore tuna (no oil, no water) from my friend Kasey’s
business from my hometown, Noyo Fish Company
mixed with 1 tsp. Plain Chobani Greek Yogurt, 1 tsp. organic dijon mustard, cilantro, crushed red pepper
2 green: Romaine lettuce and cherry tomatoes
1 yellow: roasted chickpeas
Here is the recipe for the Roasted Chickpeas
Last night I took a whole bag of garbanzo beans, rinsed and sorted them. Cooked on high in 4″ of water until it boiled and let boil for 5 minutes. Removed from the stovetop. Let cool. Refrigerated. Then, this morning, rinsed them, then dried on a cookie sheet with a paper towel underneath.
In a measuring cup, I combined the following:
4 tbsp. of extra virgin olive oil
1 tsp. Himalayan salt
2 tbsp. cumin
2 tsp. garlic
2 tsp. coriander
1/2 tsp. chili power
1/4 tsp. cayenne pepper
I coated the garbanzo beans with the spice mixture.
Then spread the garbanzo beans out on a cookie sheet.
I cooked at 400* for 40 minutes, turning them every 10-15 minutes.
These make an excellent snack or salad topper.
1 red: 1 serving of Strawberry Shakeology
2 purples: 1 c. frozen strawberries + 1 c. fresh raspberries
1 orange: 2 tbsp. of organic almond butter
(blended with 10 oz. cold water)
To find out why Shakeology
is exactly what YOU need, regardless of how fit you are, how healthy you are, what age you are or what sex you are and how it can improve your health, help you lose weight, curb your cravings, improve your digestion and increase your energy and metabolism unlike any other shake on the market, as it’s packed with 70 super foods and it NOT classed as a weight loss shake or diet shake or protein shake or meal replacement shake, but instead a NUTRITION SUPPLEMENT please watch this short video:
1 red: 1 ground chicken pat tie
1 green + 1 tsp.: broccoli sautéed with 1 teaspoon of organic pure, unrefined extra virgin coconut oil and minced garlic and ginger
If you would like my help with meal planning or help getting your nutrition on track and would like a free coach, please message me on Facebook
for a personal consultation.
I also have a series of videos I have made to help others get started.