Nutrition Plan

How to Eat Better!

You can eat better!

First You Need To Get Serious!

First you need to make the decision to take action and eat better.  You will not be successful at eating better unless you truly are SERIOUS about making a positive change to your eating habits.  Without first making a DECISION to begin eating better, all other plans will fall through the cracks.  You have to be SINCERE in your effort to start a healthy eating plan.  Here is a 3 Step Plan you can put into action in 3 weeks!  Take-on one step each week and in three weeks you will feel, look, and move better!

3 Step Healthy Eating Plan:

1)      Clean-up Food Choices (No More Junk!) and Smaller Dinners

2)      Clean-up Food Choices, Smaller Dinners, and Smaller Portions all day

3)      3 Meals, 3 Snacks, Every 3 Hours which each includes a Protein, *Carbohydrate, and Water

(* Carbohydrates: Breakfast = Complex Carbohydrate, Mid Morning Snack = Fruit, Lunch = Complex Carbohydrate, Late Afternoon Snack = Fruit, Dinner and Late Evening Snack = Vegetables)

Now Plug-in The Following Foods to the Plan and Only Eat Until Satisfied, Not Full!

Healthy Proteins:

Almonds, Walnuts, Chicken Breast, Chicken Burger, Turkey Breast, Turkey Burger, Pecans, Peanuts, Peanut Butter, Almond Butter, Salmon, Tuna Canned, Tuna Steaks, Flounder, Grouper, Halibut, Tilapia, Snapper, Shrimp, Eggs, Yogurt, Milk (low fat), Cottage Cheese (low fat), Cheese Sticks (low fat), Egg Substitutes, Soy, Soy Milk, Soy Nuts, Tofu, Beans (high in protein and some complex carbs), Lean Beef, Lean Steak

Fruits:

Oranges, Apples, Tangerines, Blackberries, Cherries, Blueberries, Cranberries, Grapefruit, Kiwi, Lemon, Water Melon, Oranges, Peaches, Pears, Plums, Raspberries, Strawberries, Bananas, Honey Dew Melon, Cantaloupe, Nectarine, Mango, Guava, Papaya

Complex Carbohydrates:

Whole Wheat Pasta, Whole Wheat Spaghetti, Whole Grain Bread, Sweet Potatoes, Red Potatoes, Yams, Whole Wheat Macaroni, Whole Grain Pita Bread, Whole Grain Bagels, Whole Grain/High Fiber Cereals, All Bran, Oatmeal, Shredded Wheat, Muesli, Corn, Lima Beans, Peas, Quinoa, Other Beans (Beans have Protein and Complex Carbs)

Vegetables:

Broccoli, Asparagus, Egg Plant, Kale, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Collard Greens, Cucumbers, Spinach Cooked, Spinach Raw for Salad, Iceberg Lettuce, Yellow Squash, Zucchini, Mushrooms, White Onions, Purple Onions, Red Onions, Scallions, Tomatoes, Avocados, Romaine Lettuce, Jalapeno Peppers, Banana Peppers, Sweet Pickles, Dill Pickles, Radishes, Turnip Greens, Green Beans, String Beans, Carrots, Cauliflower

You Can Make It Happen!

You can do this!  You can make this happen!  You can feel, look, and move better!  So all you have to do is follow these 3 steps and implement the right foods for the right meals and snacks every 3 hours.  Do not eat until full, only satisfied!  Drink plenty of water in moderation.

All this healthy eating really goes well with regular exercise and proper rest.  Please combine a Healthy Exercise Plan, Healthy Eating Plan, and Healthy Rest Plan for best results!  You can do this if you are really SERIOUS and DECIDE to act now!  If you are SINCERE and really do this 3 Step Healthy Eating Plan, your results will be great!

ALL Clients &Virginia Bootcampers, after starting-up, get the 20 page 3 Weeks to Lean Nutrition Plan developed by Dave Gluhareff!

Your Fitness Blueprint:

The following is your Fitness Blueprint!  I have developed this blueprint and use this with all of my One-On-One Personal Training clients, Small Group (Semi-Private) Personal Training clients, and Virginia Bootcamp clients every day!  I also do my best to follow this blueprint personally.  I hope this gives you an outline of what you can, and should be doing, to get healthier and build a better quality of life!

 

Exercise: Your Weekly Exercise Plan Blueprint should be as follows:

3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts

3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Wkts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts

Stretch before, during, and after each of your workouts!

 

Nutrition: Your Daily Meal Plan Blueprint should be as follows:

Breakfast – (Lean Protein, Complex Carbohydrate, and Water)

Mid-Morning Snack – (Lean Protein, Fruit, and Water)

Lunch – (Lean Protein, Complex Carbohydrate, and Water)

Late Afternoon Snack – (Lean Protein, Fruit, and Water)

Dinner – (Lean Protein, Vegetable, and Water)

Nightly Snack – “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)

 

Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint

Proteins:

Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,

Complex Carbohydrates:

Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa

Fruits:

Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons

Vegetables:

Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,

Miscellaneous:

Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon

 

 

Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:

 

1) -Get 8 hours of sleep each night!

2) -Take a nap each afternoon, everyday!

3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!

 

 

 FREE 20 Page Meal Plan “3 Weeks to Lean“!

-Dave Gluhareff

 

Nutrition Edition!

 3 Weeks to Lean!

3 Step Plan in 3 Weeks

(ACCELERATED PLAN)

Week 1 / Step 1

 

–   10-20 minute Walk after dinner 3 times per week

–        Clean-up food choices

–   Go to bed and Get-up same time everyday with 8hr goal

 

Week 2 / Step 2

 

Walk for 30 min. 3x week after dinner + 30 min. Resistance Training Workout 3x week + Stretching

–  Clean-up food choices, smaller dinners, and smaller portions all day

Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes

 

Week 3 / Step 3

 

Walk for 45 min. 3x week after dinner + 45 min. Resistance Training Workout 3x week + Stretching

3 meals + 3 snacks of Protein, Carbohydrate (Complex, Fruit, Complex, Fruit, Veggies, and Veggies), and Water each day

–  Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes + get 30-60 min. for self each day

 

 

 

 

WEEK ONE (Nutrition):

 

Week ONE’s nutritional planning.  In regards to nutritional planning the main focus is healthy eating.

 

I am not going to put you on some strict fad diet, a low-carb diet, none of that make sense.  None of us can live on a low-carb or extreme fad diet forever.  We have to make the right healthy choices and get back to the basics of proper eating, proper food timing, the proper foods at the proper times and the proper types of foods (the macronutrients as you’ve heard that term before – the protein, carbohydrate and fat).  We’ve got to look at what the proper amounts of those are.

 

So for week ONE the only thing you have to do is clean-up food choices and by that I mean don’t go to fast food restaurants, don’t sit down with candy bars, don’t eat some chocolate or snacks or desserts and junk food, just get rid of junk, the chips, the pastries, the donuts.

 

Once you get rid of that that’s all you have to do for week ONE.

You got seven days in week ONE to do that. 

 

Are you going to be perfect? No.  Am I perfect with it? No.  But I want you to clean up the food choices.  If you don’t clean up those food choices it’s not going to work.

 

 

WEEK TWO (Nutrition):


As you have already cleaned up your food choices we are going to start looking at portion control.  Week TWO is all about portion control. 

 

Cleaning-up your food choices has already been done in week ONE.

 

So now week TWO again is portion control.  I want you to have smaller dinners with some smaller portions all day.  Smaller dinners are key.

 

I think the number one problem in America and in around the world is the size of the dinner.  It’s not always what you eat for dinner.  A lot of people eat pretty healthy foods but it’s huge amounts at night.

 

When I gained my biggest weight, when I got over 305 lbs at 15 years old my biggest problem was dinner.  I was active all day but I have a three or four helping dinner and go to bed on and as one of my clients, who I love so much, Betty says you lay down and make fat after you do that.  So after that big dinner all I did was lie down and make fat for the next twelve to fifteen hours I was sleeping.  Then I’d get up and eat nothing for another 6-8 hours and my metabolism would barely be crawling.

 

I didn’t eat breakfast and I didn’t eat lunch the next day then my body was just conserving whatever fat I had because I was starving for another 12 to 15 hours before I eat again.  Then I had this big monster dinner meal and would repeat that process.  That process was killing me and it’s killing a lot of Americans and people all around the country.

 

*PORTION CONTROL:

All day, I just want you to cut back – if you usually eat three or four hamburgers or chicken sandwiches or turkey sandwiches cut it down to one or two – just start getting some portion control, so week TWO again is portion control.  Do not Eat until Full, Only Satisfied.  We’ve got to have portion control!

 

 

 

 

 

 

WEEK THREE (Nutrition):


If you look at week ONE you cleaned up your food choices.

 

Week TWO you have done portion control.

 

Week THREE builds on that and I am going to tell you what to eat now.

 

I am going to give you a list here so you can look at the proper protein choices, the proper carbohydrate choices and the third choice, water.  This third choice is going against the grain of the fitness and nutrition industry.

 

Normally most trainers, dieticians and nutritionist say have healthy fats and that is right too.  But the problem with having those healthy fats is that we also cheat, we are human beings.  When we have these cheats/errors and we have other fats on top of the healthy fats it’s still too much fat.  Fat has nine calories per gram whereas the healthy protein or healthy complex carbohydrate has about four calories per gram.  That would do us an injustice for the nutrition plan.  That would slow as down.  So what I am doing is aiming high, knowing that we are going to cheat and we are going to mess up.

 

So I want you to have a protein, a carbohydrate and water for each meal or snack all day.  You have three meals a day (breakfast, lunch and dinner).  You have three snacks a day (midmorning, late afternoon and late evening – late evening only if you are hungry).

 

So again three meals, three snacks each of them have a little protein and a little carbohydrate and water.  An example of this could be at breakfast – you could have an egg, a little oatmeal w/skim milk, and water – which you will see with the list of foods you can eat later.

 

The carbohydrates consist of 2 complex (Starchy) carbs (1 serving for Breakfast and 1 for Lunch), 2 Fruits (1 serving of fruit should be eaten for Mid-morning Snack and 1 for Late- Afternoon snack), and 2 Vegetables are the carbs for Dinner and the after dinner snack (if needed).  Veggies are the low calorie option for the evenings.  To recap, again for carbohydrate consumption you should integrate Complex, Fruit, Complex, Fruit, Veggie, and Veggie.  My reasoning behind this carb plan is that you will get complex, slow burning and good energy carbs early on to fuel your day with some natural fruit sugars for added energy.  Then as your day winds down and closer to bedtime, low calorie and low sugar veggies are implemented so there are no excess sugar spikes.  Plus you get added fiber!

 

Breakfast could be a slice of whole grain bread-toasted with a creamy teaspoon of peanut butter or almond butter (all-natural) spread on it.  You could have an egg with the sliced whole grain toast so you have enough protein and a healthy carb.  You can have oatmeal with skim milk, the protein in the milk is the healthy protein and the oatmeal is a good complex carb and that’s given you good energy.

 

The idea is to have the energy you need throughout the day in small amounts and portion control and in clean choices.  So we have three meals and three snacks a day and that third snack of the day meaning a couple of hours after dinner – that one is optional.  That’s going to keep your blood sugar up.  It’s going to keep you energetic all day and you are going to be healthier and feel better throughout the day.  Your blood sugar levels will be good which means better energy, it’s good for if you are diabetic, it’s good for if you are hypoglycemic with low sugar.

You have to eat healthy like that and keep your blood sugar up.

Eat healthy like the following meal plan shows during the weekdays, then you can reward yourself with a few bad meals on the weekends.  Another option is to do your best all the time, but when you have a cookout, birthday party, wedding, or other big event to attend with bad food, you can reward yourself.

If you are exercising each day you are in need of a constant supply of good food all day.   Remember you cannot know how much to eat unless you know how much you are exercising!

 

 


Sample Daily Meal Plan 1

 

Meal 1 (Breakfast) – A Whole Egg with oatmeal and Small Glass of Skim Milk

 

Snack 1 (Mid-Morning) – Low Sugar Strawberry Yogurt used for dipping Banana

 

Meal 2 (Lunch) – Turkey Breast with Brown Rice

 

Snack 2 (Late Afternoon) – Low Sugar Strawberry Yogurt used for dipping Banana

 

Meal 3 (Dinner) – Grilled Tuna with Asparagus

 

Snack 3 (Late Evening) – Small Handful of Unsalted Walnuts on Small Salad

 

 

 

 

Sample Daily Meal Plan 2

 

Meal 1 (Breakfast) – Cream of Wheat with Glass of Skim Milk

 

Snack 1 (Mid-Morning) – Low-Fat Cottage Cheese with Blueberries

 

Meal 2 (Lunch) – Whole Wheat wrap with Turkey and Low-Fat Cheese

 

Snack 2 (Late Afternoon) – Low-Fat Cottage Cheese with Blueberries

 

Meal 3 (Dinner) – Baked Chicken Breast with Broccoli

 

Snack 3 (Late Evening) – A Low-Fat Cheese Stick with a Few Celery Sticks

 

 

 

 

Sample Daily Meal Plan 3

 

Meal 1 (Breakfast) – Oatmeal with Skim Milk

 

Snack 1 (Mid-Morning) – ½ Banana with Low-Fat Yogurt

 

Meal 2 (Lunch) – Grilled Chicken Breast with small sweet potato

 

Snack 2 (Late Afternoon) – Apple with ¼ handful of unsalted almonds

 

Meal 3 (Dinner) – Grilled Salmon with Asparagus

 

Snack 3 (Late Evening) – Celery Sticks

 

 

 

 

 

 

 

 

Sample Daily Meal Plan 4

 

Meal 1 (Breakfast) – Turkey Bacon with Egg and Whole Grain Toast

 

Snack 1 (Mid-Morning) – Can of Tuna with Watermelon

 

Meal 2 (Lunch) – Grilled Chicken on Bed of Salad Greens with Whole Grain Crackers

 

Snack 2 (Late Afternoon) – Mango with Low-Fat Cheese Sticks

 

Meal 3 (Dinner) – Broiled Salmon with Green Salad

 

Snack 3 (Late Evening) – Celery Sticks w/ small Amount of Natural Peanut Butter

 

 

 

 

Sample Daily Meal Plan 5

 

Meal 1 (Breakfast) – 2 Slices of Whole Grain Bread, a Whole Egg and some Egg Whites

 

Snack 1 (Mid-Morning) – Peaches with Low-Sugar Yogurt

 

Meal 2 (Lunch) – Sweet Potato with Broiled Turkey Burgers

 

Snack 2 (Late Afternoon) – Can of Tuna with Watermelon

 

Meal 3 (Dinner) – Baked Tilapia with Cold Spinach Salad

 

Snack 3 (Late Evening) – Plain Low Fat Yogurt used as Dip for Veggie Sticks

 

 

 

Sample Daily Meal Plan 6

 

Meal 1 (Breakfast) – Slice of whole grain bread w/ teaspoon of peanut butter and Medium Glass of Low Fat or Skim Milk

 

Snack 1 (Mid-Morning) – Mango with Low-Fat Cheese Sticks

 

Meal 2 (Lunch) – Whole Wheat Pasta with Boiled Shrimp

 

Snack 2 (Late Afternoon) – Bit of High Fiber Whole Grain Cereal mixed w/low sugar apple sauce + Walnuts

 

Meal 3 (Dinner) – Grilled Chicken Breast with Sliced Cucumbers

 

Snack 3 (Late Evening) – Plain Low Fat Yogurt used as Dip for Veggie Sticks

 

Sample Daily Meal Plan 7

 

Meal 1 (Breakfast) – Healthy higher fiber cold cereal with low fat or Skim milk

 

Snack 1 (Mid-Morning) – A Couple of Low Fat Cheese Sticks and a Mango

 

Meal 2 (Lunch) – Grilled Tilapia with a Small Serving of Whole Wheat Pasta

 

Snack 2 (Late Afternoon) – 1 Cup of Low Sugar Yogurt with Strawberries

 

Meal 3 (Dinner) – Grilled Turkey Breast with Cooked Spinach with Dash of Vinegar

 

Snack 3 (Late Evening) – Small serving of Canned Chicken with a Sliced Cucumber

 

 

 

Sample Daily Meal Plan 8

 

Meal 1 (Breakfast) – Plain Oatmeal with a whole egg and some egg whites

 

Snack 1 (Mid-Morning) – Half a handful of unsalted almonds and a half handful of blueberries

 

Meal 2 (Lunch) – Grilled Tuna Steak with a Medium Sweet Potato

 

Snack 2 (Late Afternoon) – Low Fat Cottage Cheese with pineapple

 

Meal 3 (Dinner) – Chicken and Shrimp Stir Fry with Vegetable Medley

 

Snack 3 (Late Evening) – A Small Can of Tuna with some Raw Veggies

 

 

 

Sample Daily Meal Plan 9

 

Meal 1 (Breakfast) – Whole Wheat Wrap with Peanut Butter and Small Glass of Skim Milk

 

Snack 1 (Mid-Morning) – Half a handful of unsalted almonds and small apple

 

Meal 2 (Lunch) – 1 Peanut Butter sandwich on whole grain bread

 

Snack 2 (Late Afternoon) – 1 cup of lower sugar yogurt with a peach

 

Meal 3 (Dinner) – Grilled Turkey Burgers with Grilled Veggie Kabobs

 

Snack 3 (Late Evening) – A Low Fat Cheese Stick with some Cucumber Slices

 

 

Sample Daily Meal Plan 10

 

Meal 1 (Breakfast) – Healthy higher fiber cold cereal with low fat or Skim milk

 

Snack 1 (Mid-Morning) – 1 cup of lower sugar yogurt with a banana

 

Meal 2 (Lunch) – 1 turkey sandwich (lots of turkey) with low fat cheese on whole grain bread

Snack 2 (Late Afternoon) – Half a handful of unsalted almonds and small pear

 

Meal 3 (Dinner) – Grilled Turkey Burgers with Grilled Veggie Kabobs

 

Snack 3 (Late Evening) – Celery Sticks with a small spread of Peanut Butter

 

 

 

Sample Daily Meal Plan 11

 

Meal 1 (Breakfast) – 1 Whole Egg, ½ Chicken Breast, and 1 Slice of Whole Grain Bread

 

Snack 1 (Mid-Morning) – Unsalted Almonds with Pear

 

Meal 2 (Lunch) – 1 chicken breast sandwich on whole wheat/grain w/mustard and w/out mayo

 

Snack 2 (Late Afternoon) – Apple Slices with teaspoon Peanut Butter

 

Meal 3 (Dinner) – Grilled Halibut with Cooked Zucchini and Yellow Squash

 

Snack 3 (Late Evening) – Celery Sticks with Plain low-sugar yogurt for dipping

 

 

 

Sample Daily Meal Plan 12

 

Meal 1 (Breakfast) – Cream of Wheat with 1 Whole Egg

 

Snack 1 (Mid-Morning) – Walnuts (Unsalted) with an Orange

 

Meal 2 (Lunch) – Mozzarella and tomato sandwich (Whole wheat or grain)

 

Snack 2 (Late Afternoon) – Half a handful of Unsalted Pecans and a half handful of Cherries

Meal 3 (Dinner) – Lean grilled pork chops w/ green beans

 

Snack 3 (Late Evening) – Cucumber Sticks w/plain Yogurt for Dipping

 

 

 

 

Sample Daily Meal Plan 13

 

Meal 1 (Breakfast) – Oatmeal with Turkey Bacon small glass of Skim Milk

 

Snack 1 (Mid-Morning) – ½ Handful Unsalted Almonds with Pear

 

Meal 2 (Lunch) – Peanut butter and banana sandwich on whole wheat or grain bread

 

Snack 2 (Late Afternoon) – Half a handful of unsalted Pecans and an Orange

 

Meal 3 (Dinner) – Grilled chicken breast and asparagus

 

Snack 3 (Late Evening) – Raw Cauliflower Sticks w/teaspoon of low fat Dip

 

 

 

Sample Daily Meal Plan 14

 

Meal 1 (Breakfast) – Healthy higher fiber cold cereal with low fat or Skim milk

 

Snack 1 (Mid-Morning) – A Couple of Low Fat Cheese Sticks and a large Orange

 

Meal 2 (Lunch) – 1 Tablespoon Almond Butter on whole grain or wheat crackers

 

Snack 2 (Late Afternoon) – Low Fat Cottage Cheese with a small Papaya

 

Meal 3 (Dinner) – Unsalted Pecans on Green Salad with Oil and Vinegar Dressing

 

Snack 3 (Late Evening) – Raw Broccoli Sticks w/teaspoon of low fat Dip

 

 

Sample Daily Meal Plan 15

 

Meal 1 (Breakfast) – A Whole Grain English Muffin w/slice of low-fat cheese and Small Glass of Skim Milk

 

Snack 1 (Mid-Morning) – A Peach and a large teaspoon scoop of Peanut Butter

 

Meal 2 (Lunch) – Black Beans and Rice (brown or wild rice)

 

Snack 2 (Late Afternoon) – Low Sugar Plain Yogurt used for dipping Peach Slices

 

Meal 3 (Dinner) – Grilled Shrimp with Asparagus and Mushrooms

 

Snack 3 (Late Evening) – Small Handful of Unsalted Pecans on Small Salad

 

 

Sample Daily Meal Plan 16

 

Meal 1 (Breakfast) – A Whole Grain English Muffin w/peanut butter spread and Small Glass of Skim Milk

 

Snack 1 (Mid-Morning) – Apple Slices with Almond Butter spread

 

Meal 2 (Lunch) – Red Beans and Rice (brown or wild rice)

 

Snack 2 (Late Afternoon) – Low Sugar Plain Yogurt used for dipping Apple Slices

 

Meal 3 (Dinner) – Baked Scallops with Cabbage

 

Snack 3 (Late Evening) – Small Handful of Unsalted Walnuts on Small Salad

 

 

 

 

Sample Daily Meal Plan 17

 

Meal 1 (Breakfast) – A Bran Cereal w/Skim Milk

 

Snack 1 (Mid-Morning) – Pineapple with Low Fat Cottage Cheese

 

Meal 2 (Lunch) – Pinto Beans and 2 Slices Whole Grain Toast

 

Snack 2 (Late Afternoon) – Low Sugar Blueberry Yogurt and a Plum

 

Meal 3 (Dinner) – Grilled Grouper with Fresh Onion, Cucumber, and Tomato Slices

 

Snack 3 (Late Evening) – Small Low Sugar Yogurt and Celery Sticks

 

 

 

 

Sample Daily Meal Plan 18

 

Meal 1 (Breakfast) – Puffed Wheat Cereal w/Skim Milk

 

Snack 1 (Mid-Morning) – Mandarin Orange w/large teaspoon scoop of Almond Butter

 

Meal 2 (Lunch) – No Skin Cornish Hen with Sweet Potato

 

Snack 2 (Late Afternoon) – Nectarine w/ strawberry yogurt

 

Meal 3 (Dinner) – Small Filet Mignon w/Mushrooms and Cold Spinach Salad

 

Snack 3 (Late Evening) – Fresh Carrot Sticks w/Plain Yogurt Dip

 

Sample Daily Meal Plan 19

 

Meal 1 (Breakfast) – Shredded Wheat Cereal w/Skim Milk

 

Snack 1 (Mid-Morning) – Nectarine w/large teaspoon scoop of Peanut Butter

 

Meal 2 (Lunch) – No Skin, White Meat Rotisserie Chicken w/Brown Rice

 

Snack 2 (Late Afternoon) – Mandarin Orange w/ blueberry yogurt

 

Meal 3 (Dinner) – Lean Flank Steak w/Cooked Summer Squash and Zucchini

 

Snack 3 (Late Evening) – Fresh Broccoli Sticks with Plain Yogurt Dip

 

 

Sample Daily Meal Plan 20

Meal 1 (Breakfast) – Whole Grain Waffles with Turkey Bacon and a Glass of Skim Milk

Snack 1 (Mid-Morning) – Handful of Blackberries and Vanilla Yogurt

 

Meal 2 (Lunch) – Green Salad w/Egg Whites, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing

 

Snack 2 (Late Afternoon) – A Pear and a Handful of Almonds

 

Meal 3 (Dinner) – Turkey Sausage (low sodium) with Sauerkraut

 

Snack 3 (Late Evening) – Cucumber Slices w/hot sauce and a few Unsalted Walnuts

Sample Daily Meal Plan 21

 

Meal 1 (Breakfast) – High Fiber Cereal with Skim Milk

 

Snack 1 (Mid-Morning) – Handful of Blueberries and Plain Yogurt

 

Meal 2 (Lunch) – Green Salad w/Almonds, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing

 

Snack 2 (Late Afternoon) – Low Fat Yogurt and Papaya

 

Meal 3 (Dinner) – Chicken Sausage (low sodium) with Sauerkraut

 

Snack 3 (Late Evening) – Cucumber Slices w/a few Unsalted Almonds

 

 

Sample Daily Meal Plan 22

 

Meal 1 (Breakfast) – 1 Egg Yolk and 2 Egg Whites w Whole Grain Toast

 

Snack 1 (Mid-Morning) – Handful of Strawberries and Vanilla Yogurt

 

Meal 2 (Lunch) – Green Salad w/Pecans, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing

 

Snack 2 (Late Afternoon) – 2 Plums with a Small Handful of Pecans

 

Meal 3 (Dinner) – Kidney Beans w/Grilled Eggplant and Fresh Tomato Slices

 

Snack 3 (Late Evening) – Cucumber Slices w/a few Unsalted Pecans

 

Sample Daily Meal Plan 23

 

Meal 1 (Breakfast) – Kashi Cereal with Low Fat or Skim Milk

 

Snack 1 (Mid-Morning) – Handful of Cherries and Plain Yogurt

 

Meal 2 (Lunch) – Grilled Chicken Breast on a Green Salad w/Oil & Vinegar Dressing

 

Snack 2 (Late Afternoon) – Apple w/Peanut Butter

 

Meal 3 (Dinner) – Eggs and Fresh Salsa with Sliced Cucumbers

 

Snack 3 (Late Evening) – Veggie Sticks and Low Fat Yogurt

 

 

 

Sample Daily Meal Plan 24

 

Meal 1 (Breakfast) – Turkey Bacon, Whole Grain Toast and a Glass of Skim Milk

 

Snack 1 (Mid-Morning) – Handful of Unsalted Almonds and 1/2 Handful of Fresh Strawberries

 

Meal 2 (Lunch) – Grilled Turkey Burgers w/Brown Rice

 

Snack 2 (Late Afternoon) – Mango Slices and ½ handful of Peanuts

 

Meal 3 (Dinner) – Homemade Chicken and Vegetable Soup

 

Snack 3 (Late Evening) – Cucumber Slices w/ hot sauce w/small handful or Pecans

 

 

Sample Daily Meal Plan 25

 

Meal 1 (Breakfast) – Whole Egg w/ Egg Whites and a Whole Grain Waffle

 

Snack 1 (Mid-Morning) – Low Fat Cottage Cheese with Peaches

 

Meal 2 (Lunch) – Chicken Fajitas w/Corn or Whole Wheat Tortillas w/ Wild Rice

 

Snack 2 (Late Afternoon) – ½ Handful of Walnuts w/an Orange

 

Meal 3 (Dinner) – Homemade Turkey and Vegetable Soup

 

Snack 3 (Late Evening) – Low Fat Yogurt used for Dipping Veggie Sticks

 

 

 

Sample Daily Meal Plan 26

 

Meal 1 (Breakfast) – Plain Oatmeal and one Slice of Whole Grain Toast w/teaspoon of peanut butter

 

Snack 1 (Mid-Morning) – Low Fat Cheese Stick and Papaya

 

Meal 2 (Lunch) – Grilled Fish with Sweet Potato

 

Snack 2 (Late Afternoon) – 1 Cup of Low Sugar Yogurt with Kiwi

 

Meal 3 (Dinner) – Baked Chicken with Steamed Asparagus

 

Snack 3 (Late Evening) – Small Green Salad w/Small handful of Walnuts

 

 

 

Sample Daily Meal Plan 27

 

Meal 1 (Breakfast) – Cream of Wheat, Multi Grain Toast and Small Glass of Skim Milk

 

Snack 1 (Mid-Morning) – ½ Handful of Peanuts and Mandarin Oranges

 

Meal 2 (Lunch) – Whole Wheat Turkey Wrap w/Oil & Vinegar Based Dressing

 

Snack 2 (Late Afternoon) – Watermelon

 

Meal 3 (Dinner) – Green Salad w/Grilled Chicken Breast and Oil & Vinegar Dressing

 

Snack 3 (Late Evening) – 1 Cup of Low Fat Blueberry Yogurt w/small green salad

 

 

 

Sample Daily Meal Plan 28

 

Meal 1 (Breakfast) – Whole Grain English Muffin w/Low Fat Cheese and Small Glass of Skim Milk

 

Snack 1 (Mid-Morning) – Low Fat Cottage Cheese w/Blueberries

 

Meal 2 (Lunch) – Peanut Butter Sandwich on Whole Grain Bread

 

Snack 2 (Late Afternoon) – Banana Slices w/Peanut Butter

 

Meal 3 (Dinner) – Lean Grilled Pork Chops with Grilled Squash and Zucchini

 

Snack 3 (Late Evening) – Cucumber Slices w/Low Fat Yogurt Used for Dipping

 

 

Sample Daily Meal Plan 29

 

Meal 1 (Breakfast) – Unsweetened Natural Granola  w/Skim Milk

 

Snack 1 (Mid-Morning) – Strawberries and ½ Handful of Almonds

 

Meal 2 (Lunch) – Kashi Bar with Yogurt

 

Snack 2 (Late Afternoon) – Pear Slices with Peanut Butter spread

 

Meal 3 (Dinner) – Spinach Salad w/Oil & Vinegar Based Dressing w/ Broiled Turkey Burgers

 

Snack 3 (Late Evening) – 1 Cup of Low Fat Plain Yogurt w/cold raw carrots

 

 

 

Sample Daily Meal Plan 30

 

Meal 1 (Breakfast) – Cream of Wheat and Turkey Bacon

 

Snack 1 (Mid-Morning) – Papaya and 1 Low Fat Cheese Stick

 

Meal 2 (Lunch) – Chicken Fajitas and Small Green Salad with corn or whole wheat tortillas

 

Snack 2 (Late Afternoon) – Grapes & ½ Handful of Walnuts

 

Meal 3 (Dinner) – Grilled Salmon w/Steamed Vegetable Medley

 

Snack 3 (Late Evening) – Veggie Sticks w/Low Fat Yogurt

 

 

 


Meal/Snack Ideas

(From the Sample Daily Meal Plans)

 

 

Breakfast Ideas –

A Whole Egg with oatmeal and Small Glass of Skim Milk

Cream of Wheat with Glass of Skim Milk

Turkey Bacon with Egg and Whole Grain Toast

2 Slices of Whole Grain Bread with a Whole Egg and some Egg Whites

Slice of whole grain bread w/ teaspoon of peanut butter and Medium Glass of Low Fat or Skim Milk

Cream of Wheat hot cereal a glass of Low-Fat of Skim Milk

Health higher fiber cold cereal with low fat or Skim milk

Plain Oatmeal with a whole egg and some egg whites

Whole Wheat Wrap with Peanut Butter and Small Glass of Milk

 

 

 

 

 

 

 

 

Mid-Morning Snack Ideas –

Low Sugar Strawberry Yogurt used for dipping Banana

Low-Fat Cottage Cheese with Blueberries

Can of Tuna with Watermelon

Mango with Low-Fat Cheese Sticks

Peaches with Low-Sugar Yogurt

High Fiber Whole Grain Cereal crushed w/low sugar apple sauce + Walnuts

1 Cup of Low Sugar Yogurt with Strawberries

A Couple of Low Fat Cheese Sticks and a Mango

Half a handful of unsalted almonds and a half handful of blueberries

Low Fat Cottage Cheese with pineapple

1 cup of lower sugar yogurt with a peach

Half a handful of unsalted almonds and small apple

1 cup of lower sugar yogurt with a banana

Half a handful of unsalted almonds and small pear

Almonds with Pear

Apple Slices with Peanut Butter

Walnuts with an Orange

Half a handful of Unsalted Pecans and a half handful of Cherries

Half a handful of unsalted Walnuts and an orange

 

 

 

Lunch Ideas–

Turkey Breast with Brown Rice

Whole Wheat wrap with Turkey and Low-Fat Cheese

Grilled Chicken on Bed of Salad Greens with Whole Grain Crackers

Sweet Potato with Broiled Turkey Burgers

Whole Wheat Pasta with Boiled Shrimp

Grilled Tilapia with a Small Serving of Whole Wheat Pasta

Grilled Tuna Steak with a Medium Sweet Potato

1 Peanut Butter sandwich on whole grain bread

1 turkey sandwich (lots of turkey) with low fat cheese on whole grain bread

1 chicken breast sandwich on whole wheat/grain w/mustard and w/out mayo

Some lunch ideas: 8/18/05

Turkey sandwich (Whole wheat or whole grain bread)

Mozzarella and tomato sandwich (Whole wheat or grain)

Grilled chicken salad w/wheat crackers

Grilled turkey sandwich on whole wheat or grain

Grilled chicken sandwich on whole wheat or grain

Grilled turkey or chicken with small salad (prepare them in small containers for freshness)

Peanut butter on whole grain or wheat crackers

Peanut butter and banana sandwich on whole wheat or grain bread

Apple slices with peanut butter

Yogurt with strawberries or blueberries

Toasted cheese sandwich with whole grain or wheat

Grilled white meat with small amount of veggie or whole-wheat pasta and vegetable

Make your own homemade chicken salad and have with whole wheat/grain crackers or bread

Lean meat with small sweet potato

 

Late Afternoon Snack Ideas

Low Sugar Strawberry Yogurt used for dipping Banana

Low-Fat Cottage Cheese with Blueberries

Can of Tuna with Watermelon

Mango with Low-Fat Cheese Sticks

Peaches with Low-Sugar Yogurt

High Fiber Whole Grain Cereal crushed w/low sugar apple sauce + Walnuts

1 Cup of Low Sugar Yogurt with Strawberries

A Couple of Low Fat Cheese Sticks and a Mango

Half a handful of unsalted almonds and a half handful of blueberries

Low Fat Cottage Cheese with pineapple

1 cup of lower sugar yogurt with a peach

Half a handful of unsalted almonds and small apple

1 cup of lower sugar yogurt with a banana

Half a handful of unsalted almonds and small pear

Almonds with Pear

Apple Slices with Peanut Butter

Walnuts with an Orange

Half a handful of Unsalted Pecans and a half handful of Cherries

Half a handful of unsalted Walnuts and an orange

Dinner Ideas –

Grilled Tuna with Asparagus

Baked Chicken Breast with Broccoli

Broiled Salmon with Green Salad

Baked Tilapia with Cold Spinach Salad

Grilled Chicken Breast with Sliced Cucumbers

Grilled Turkey Breast with Cooked Spinach with Dash of Vinegar

Chicken and Shrimp Stir Fry with Vegetable Medley

Grilled Turkey Burgers with Grilled Veggie Kabobs

Grilled Halibut with Cooked Zucchini and Yellow Squash

Salmon baked or grilled and a Spinach Salad

Lean grilled pork chops w/ green beans

Grilled chicken breast and asparagus

Tofu with Veggies

Pecans on Green Salad with Oil and Vinegar Dressing

Walnuts on Salad

Baked or grilled Turkey breast and broccoli

Grilled Chicken, Shrimp, Onion, Pepper, and Cherry Tomato Kabobs

 

 

 

Nightly Snack Ideas –

Small Handful of Walnuts on Small Salad

A Low-Fat Cheese Stick with a Few Celery Sticks

Celery Sticks w/ small Amount of Natural Peanut Butter

Plain Low Fat Yogurt used as Dip for Veggie Sticks

Small serving of Canned Chicken with a Sliced Cucumber

A Small Can of Tuna with some Raw Veggies

A Low Fat Cheese Stick with some Cucumber Slices

Celery Sticks with a small spread of Peanut Butter

Celery Sticks with Plain low-sugar yogurt for dipping

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

 

Healthy Grocery List Items

 

Proteins:

Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,

 

Complex Carbohydrates:

Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa

 

Fruits:

Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons

 

Vegetables:

Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,

 

Healthy Fats:

 

Canola Oil, Extra Virgin Olive Oil, Safflower Oil, Flaxseed Oil, Fish Oils

 

 

Miscellaneous:

Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon

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