My Nutrition list for my personal training Clients
I DARE YA
Breakfast: (Choose one of the options below)
1. Protein Shake
a. This is my typical daily breakfast. Love this! Basically eat this 90% of the time
b. 1 cup of strawberries and blueberries mixed
c. 1 scoop of VEGA protein powder (Chocolate & Vanilla Chai are my favorite)
d. 1 tablespoon of ground flax seeds or Chia Seeds
e. 1 teaspoon of flax oil
f. (Feeling brave and Green?) Add ½ a cup to a cup of sunflower sprouts, spinach, or kale to give a jumpstart to your day!
g. Handful of ice
h. Fill about 3/4th of the food with water
i. Drink soon after you make it because the flax seeds settle in and start to thicken the smoothie… Use a straw it helps J YUMMY YUMMY IN MY TUMMY!
a. Typical weekend breakfast
b. ½ cup of dry oatmeal cooked with ½ cup of favorite fruit
c. I love adding cold bananas into the hot oatmeal to let them melt with blackberries, strawberries, and blueberries on top
d. 1 tablespoon of flax
e. Small dabs of Agave Syrup if needed
3. Quinoa porridge
a. Mix favorite fruit into hot quinoa with some sliced almonds
Snack: (choose one)
a. – Really hungry add 1 tablespoon of Raw Almond Butter or a SMALL
b. Or any fruit for that matter
2. RAW Juice
a. If you have access to a juice stand, get a nice kale apple ginger juice to spruce up your morning. Whole foods, Earthbound farms, or Jamba Juice can make this for you. Try to choose more greens and less fruit! Def include the ginger for immune boosting support and more!
3. Vega Vibrancy Bar
a. Need a better balanced snack to get you through a long day! Or if you can’t get your hand out of the nut bag
b. Go for this awesome balanced snack!
c. There may seem like a lot of sugar, but it comes from the dates that are transferred straight into energy J So make sure you work out that day!
d. You can buy these at Whole foods
4. Pure Bar
a. – You can buy these at REI and then order online when you know which flavors you like
b. My Favorite are Cranberry Orange and blueberry
5. Hummus and Veggies
a. Don’t eat more than a tablespoon or TWO max of hummus! Carbs add up! Try with celery or carrots, or brown rice cakes!
6. Raw Quinoa Cocoa Bar
a. –Found at Whole foods Raw section near the bulk!
a. 1 cup of mixed lettuce
b. I love throwing spinach (since its is already washed and ready to go if you are in a hurry)
c. Or power greens (already washed in a box at whole foods)
d. I really change it up every time for variety, choose your favorite
e. Slice cucumber, red onion, 6 cherry tomatoes, beets, half a red or yellow pepper, handful of sprouts (favorite are sunflower), handful of raw slaw (carrot, broccoli, cabbage slaw premixed in a package at whole foods)
f. Throw on half a cup of protein (lentils, peas, beans, hemp or protein powder)
g. ½ an Avocado
h. Dressing – 2 tablespoons of Apple Cider Vinegar & half a lemon (no olive oil, save your fat)
i. Throw 1 tablespoon of Ground flax seeds on top or Chia Seeds, wait until after you have tossed the dressing or else they will absorb it all!
2. Greens Protein Shake:
a. ½ to a cup of fruit
b. 1 scoop of protein powder (Vega’s natural, vanilla, or chocolate flavored)
c. 1 cup of power Greens (kale, spinach, and or sprouts)
d. Coconut water or water
3. Don’t feel like a salad:
a. 90% of a the time I am making a salad or shake for lunch. For those who want something more feeling: Hummus Wrap!
b. 1 Brown Rice tortilla ( I like to make it nice and crispy on the stove, even though that might make it crack or break easily, I like the crunch
c. 1 tablespon of Zena’s Farmer market Hummus
d. Spread / mash half an avocado
e. 1 cup of greens (sprouts, kale, lettuce, and or carrot broccoli slaw)
f. Cucumbers, tomatoes, red onion, peppers
g. Squeeze half a lemon and add a dash of apple cider vinegar
h. 1 tablespoon of flax seeds on top!
- Choose one of the options above!
1. Salad (similar to above, choose different toppings)
2. Stir Fry Veggies with Brown Rice and Braggs Sauce
3. Homemade Vegetable soup!
4. Brown Rice Tortilla Burrito Wrap with ½ a cup of beans and greens! Add homemade guac and salsa for some zing!
- Make a small vega shake (or just mix chocolate powder with coconut water, yum)
- Eat a piece of fruit
- Buy Maca Sure Dark Chocolate at Whole foods! Increases energy, reduces stress, enhances libido, and helps your adrenals! How could one say No to this!
- Pure or Vega Bar if you burned lots of calories that day and you are still hungry
- Just want to munch : Brown rice cake, 1 tablespoon of raw almond butter, and a few drops of agave nectar!
The options above have a lot of carbs and fat and of course protein. Just not animal protein. When you eat raw / vegan, your body burns through it quickly. It is easily digested and transferred into energy. It does not slow you down like a high animal protein diet. So if you are going to eat red meat on top of this just be careful. I don’t eat dairy or meat high in fat, so I can eat raw nuts and almond butter because those are my only source of fat in my diet! Just be smart! We don’t have to count calories if we are choosing healthy choices! Stay away from packaged and preserved! Stay on the outsides of the grocery store, where raw and fresh are!