Breakfast– *Add more protein to your breakfast! (The old saying is true, definitely the most important meal of the day. Studies show people who eat a protein packed breakfast consume 20% fewer calories the rest of the day.)
My breakfast 9am –Old fashioned oatmeal(half skim milk half water) with 1/2 cup of berries, 1/2 banana, half scoop of whey protein powder and 1 tsp of ground cinnamon and glass of OJ. Total Calories 350-400
Other good things to add to oatmeal are honey, cocoa, peanut butter, or any fruit. Steel Cut Oats are always the best way to go but if you don’t like the taste like me, old-fashioned unflavored oats are fine. Stay away from the packaged oatmeals. They have a lot of added sugar and other processed ingredients.
Other good options
EGGS– Everyone needs to add more eggs to their diet! Scientists and Nutritionists have nothing but great things to say about them. (Studies show they raise your Good Cholesterol (HDL) levels and not your Bad Cholesterol (LDL) levels. I have 2-3 eggs every day. Very High in protein and low in Cals.-More to come later this month on the benefits of yolks.
GREEK YOGURT– A great way to start off the day. Very high in protein and antioxidants and low in carbs and sodium. Very easy to digest and versatile so you can eat it “on the go”. Only problem with this product is it is expensive. I suggest buying in bulk from big stores.
SHAKES– Can be used to gain, lose, or simply maintain weight. Great if you are in a rush in the A.M as long as you put the right stuff in there. Good ingredients to use- Low fat milk, berries or any fruit, Organic Peanut-butter(protein), OJ, A nutritional powder or protein powder( specifically Whey-which means it absorbs fast), cinnamon, Low fat yogurt, and greek yogurt. Stay away from ice cream, syrups, chocolates, and high sugar juices.
My Mid morning snack 11am– A kiwi and a handful of almonds. Kiwis are loaded with Vitamins(vitamin c), flavonoids, and minerals. Almonds are high in protein, monounsaturated fat(good fat), and can reduce LDL cholesterol levels 150 calories
Other good options
ANY FRUIT– Apples, pears, banana, a handful of strawberries, cut up pineapple, mango, or melon.
A HANDFUL OF TRAIL MIX– Great snack to hold you over. Usually made up of dried fruits and nuts(try and stay away from the products with candy in them). Making your own trail mix is the safest bet here because then you don’t get the added salt and it’s much cheaper. My suggestion is go purchase some almonds, cashews, raisins, sunflower or flax seeds, and dried mango and throw them together for an energy packed snack.-More on this to come
CELERY WITH PEANUT BUTTER– Great Mid Morning snack with healthy fats from peanut butter(don’t go overboard on the peanut butter)
My lunch 1PM- Open Face Egg sandwich, 2 eggs with 2 thin slices of ham on top , 1 piece low fat American or Swiss cheese in the eggs on 9 grain or 100% whole wheat bread. Great protein combo with the egg,lunch meat, and cheese. Depending on whether you are trying to cut out some calories and grains you can use 1 piece of bread. 350 Calories
Other good options
SALADS– Mixed greens or Spinach is the best route here. The biggest thing to remember is you can absolutely kill your salad and ruin your lunch with your dressing selection.Your safest bet here is some sort of balsamic, virgin olive oil, or light vinagerette. STAY AWAY FROM OTHERS.(a modest serving of ranch can add up to 250 unnecessary calories and 20 grams of fat to your lunch). Cut up some veggies to put in there. Things such as peppers, cucumbers, squash, avocado, broccoli, and carrots work great and add some protein either with some nuts(almonds,walnuts,hazelnuts),beans or legumes, or with some sort of meat(maybe a 4 ounce chicken breast, ham, roast beef, lean ground turkey). STAY AWAY FROM CRUTONS( It’s just dried and salted bread-not good)
OPEN FACE TUNA MELT– If you are trying to lose weight try to keep all sandwiches to one piece of bread because you immediately cut out about 100 calories. Drained Tuna from water is great source of protein and very filling. DON’T ADD MAYO. add a little spicy mustard or some other spice or garnish but stay away from mayo, it is terrible for you. One piece of cheese is fine and add some lettuce, spinach,celery, or other things.
DELI SANDWICH– These are great, but aim for the low-fat deli meats(roast beef, ham, turkey not salami,bologna, pastrami) and cheese. Load it up with veggies like lettuce, tomato, onion, cucumber. Again stay away from the high fructose corn syrup additives like ketchup or mayo and opt for mustard or some AVOCADO!(studies show the healthy fat in avocado is great for your health)
Mid afternoon snack 4pm– I usually have cut up veggies, some combo of carrots, cut up broccoli, peppers, cauliflower, and squash 100 calories. *I usually cut up a bunch of fresh veggies on Sundays and put them in a big bowl and snack throughout the week (pictured below)
String Cheese– A quick way to get a good source of protein, calcium, and the elusive vitamin D!-more to come on Vitamin D this month
Low fat yogurt-Good quick source of phosphorus, and iodine, calcium, and riboflavin. If you can have enough courage to go with the natural unflavored yogurt it usually has less sugar.
Organic crackers or an Organic granola bar– Make sure you look at the ingredients in these things and don’t be fooled by the marketers(yes i was a marketing major). Check sodium levels as well and if there is no high fructose corn syrup or some code name for it like evaporated juice or brown rice syrup then you are probably in the clear. This would be my last option just because these things are processed goods, but if you buy organic or make your own you should be fine.
Dinner *Remember since you have already had 3-4 small meals you don’t need to have a 1000 calorie dinner. Keep it light and veggie loaded. Follow the rule of 35 % protein 15% of whole grains and 50 %vegetables
My Dinner 630 PM- Grilled 6 oz salmon fillet served on top of 1/4 cup of gluten-free brown rice with sautéed mushrooms and onion. Served with baked sweet potato slices (Substitute this for other potato products whenever possible because they have massive amounts of beta-carotene and vitamin A) and steamed veggie blend (broccoli, green pepper, asparagus, and carrots) This dinner is loaded with vitamin, minerals, and fiber which will keep you feeling full until bed and also has a great balance of protein, fat, and carbs. This dinner only had 550 calories.
Meat–Always have some lean meat with dinner and EAT MORE FISH. Recommended by doctors is a minimum of 2 servings a week. Fish such as salmon, trout, halibut, perch, mackerel, and tilapia work wonders for your health because they are loaded with healthy omega 3’s and high in protein,vitamins, and other great nutrients. I have salmon 3 times a week in Norway. Boneless skinless chicken breast, 93% or higher lean ground beef or ground turkey are fine, pork chops, and a good,lean cut of steak.
Whole grains– Quinoa, barley, wild rice, brown rice, or a good whole grain piece of bread is okay. If you have a big workout, race, or game in the morning or the following day ramp it up a little bit and have more grains such as whole wheat pasta.
VEGGIES You can really get creative with anything here. It is hard to go wrong with any vegetable, but I encourage more people to try root vegetables which are extremely healthy and high in fiber such as parsnips, turnips, beats, and of course SWEET POTATOES.
Late Night Snack 930 pm-I always try to eat some sort of Casein protein(Slow absorbing protein) before i go to bed. The best and most natural form of this i have found is in Cottage Cheese. A few bites before you go to bed will help your muscles continue to refuel while you are sleeping and help curb your appetite. 100-200 calories *I Would skip this one if you are trying to lose weight
Small bowl of Organic Cereal– Can give you good protein and carbs with the some milk and curb your appetite. (Be aware of high sugars late at night)
Chocolate– Studies show dark chocolate has a lot of antioxidants and its okay to treat yourself but don’t go nuts.
If you add up my meals it was only about 2000 calories which is extremely low for a male. However, since I am doing literally NOTHING active right now as I try to let my concussion heal 2000 is probably enough because I am not burning many calories throughout the day. Like I said, I have lost about 3 pounds since cutting my caloric intake with the concussion(most of which is probably muscle). Once I become active again I will increase my protein and calories intake to try to regain muscle mass. The last few things to keep in mind.
1. Treat yourself on the weekends but don’t binge– Having a few extra beers or great desert on Friday or Saturday night is a good way to ‘treat the bod’ after staying disciplined all week. I usually take full advantage of this on Saturday nights in the form of beer and also treat myself to a big breakfast on Sunday with either buckwheat pancakes or french toast (sugar-free organic syrup and NO BACON or SAUSAGE)
2. Moderation is key– A glass of wine a night is shown to increase good cholesterol levels and is high in antioxidants. But 3 or 4 glasses of wine or beer a night can add between 400 and 600 calories, which is a whole extra meal. If you have 2 glasses of wine a night that can add up to an extra 2000 calories a week. Even worse are mixed drinks. If that doesn’t convince you enough, alcohol has been shown to help put you to sleep at night. However, it can cause a huge disruption on your second nocturnal cycle(once you have been asleep a while) and cause you to toss and turn for a less productive rest. -More on this to come
Like i said, after meeting with nutritionists, doctors, and researchers for years and doing a lot of research myself, I feel like I have learned a lot. Email me with any questions or feedback. Thanks