Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
NUTRITION 2 BUILDING YOUR MEAL PLAN A HOW TO GUIDE ALIGNING ACTIONS TO YOUR GOALS Fat Loss Equals Actions 5 Hours of Training/Physical Activity Get Stronger/ Fat Loss/ BF% Making a schedule/routine Calorie Control Scale Weight Becoming aware of the quantity of food you eat – Hand Measurements Higher Protein Diet Choosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains Muscle Growth & Recovery Fat Loss/BF% Basing your meals on protein sources Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc. HOW YOUR PLATE SHOULD LOOK! THE QUICK AND DIRTY METHOD 1. THE RULES: 2. Protein Source with EVERY Meal 3. Vegetables with EVERY Meal 4. Complex Carbohydrates POST workout only 5. Healthy Fats EVERY day 6. Frequent Meals (3-4 hours – they do not all have to be big) 1. BUT DO NOT SNACK IN BETWEEN SNACKS! Give your body time to mobilize fat stores. 7 STEPS TO SUCCESS AN OVERVIEW COMING UP WITH YOUR PLAN OF ACTION 1. MEAL PREP “Hardest Workout of the Week” 2. 1. When are you going to do it? 2. What are you going to cook? 3. Where do you find ideas? Proteins 3. Vegetables – what with all the hype? 4. Grocery Shopping with a plan 5. The Staples 6. Grab/Go/Emergency Ideas THE HARDEST WORKOUT OF THE WEEK 2 x Meal Preps/Week One BIG Prep on Sunday/Monday: 2x Proteins 2x VEGETABLES Concoctions 1x Healthy Meal Mini Prep-Mid Week: 1x Protein 1x VEGETABLE Concoctions SHRED SUCCESS SCHEDULE : WHEN ARE YOU GOING TO GROCERY SHOP MEAL PREP? Monday Tuesday Wednesday Thursday Friday Saturday Sunday 5:00 AM 6:00 AM SHRED SHRED SHRED 7:00 AM 8:00 AM 9:00 AM BOOTCAMP 10:00 AM 11:00 AM 12:00 PM 1:00 PM 2:00 PM Groceries/ MEAL PREP 3:00 PM 4:00 PM 5:00 PM BIKE RIDE 6:00 PM 7:00 PM 8:00 PM 9:00 PM MEAL PREP 2-3 X PROTEINS High Performance Protein Food Recommendations Whole Eggs (omega 3) Egg Whites Chicken (skinless, breast, thighs, legs, whole) Steak Lamb Salmon Lean Beef (ground, roasts) Turkey (ground, sausage, breast) Fish (sole, tilapia, tuna, sea bass, cod) Wild Meats (buffalo, elk, venison, emu, ostrch, bison) Shrimp, scallops Quinoa Legumes (chick peas, black beans, kidney beans, navy beans) Nuts – almonds, cashews, hazel nuts, brazil nuts, walnuts Seeds – pine, chia Almond and Nut Butters Plain Greek Yogurt Cottage Cheese Almond Milk Spinach Biosteel Whey Isolate Protein Supplement Biosteel Advanced Recovery Protein Supplement Branch Chain Amino Acids (BCAA) Supplement 2-3 X VEGETABLES CONCOCTIONS VEGETABLES 1. You are on a calorie budget, you need to use these calories wisely. Vegetables are going to satisfy your hunger at very little 'cost' . 2. All of the great micronutrients you will reap the benefits from eating them 3. If you eat all junk = you will feel like junk = your workouts will be junk High Performance Vegetable Sources Spinach Kale Greens Broccoli Zucchini Celery Cauliflower Egg Plant Asparagus Carrots Mushrooms Beets Radish Tomatoes Red, Yellow, Orange Peppers Green Beans Cucumber Green Pepper Onions Green Onions 2 X VEGETABLE CONCOCTIONS Example Vegetables 1 Mushrooms Green Beans Sweet Onion Flavours & Healthy Fats Basil Garlic Coconut Oil Cooking Method Sauté 2 Carrots Broccoli Cauliflower Mrs.Dash Chipotle Seasoning Extra Virgin Olive Oil Roasted 3 Broccoli Bok Choy Onions Water Chestnuts Soya Sauce, Almonds little honey Sauté 4 Brussels Sprouts Red Onion Extra Virgin Olive Oil Roasted President’s choice Balsamic Glaze Salt/Pepper 1 X HEALTHY MEAL RECIPE Enough for 4-5 servings -- Freeze Half for convenient healthy frozen meals Examples: Crock Pot Recipe, Stew, Chili, Skillet, Soup, Jambalaya , Quiche Some examples where to find these recipes: -SHRED Log-in Page -SHRED Facebook Group.. Make sure you share! -DEPTH Nutrition Facebook Page -DEPTH Pinterest - #Hashtag Search on Social Media GROCERY SHOP Shop with a list of foods that are going to help you build your meal plan : Lean Protein Small amount of quality fat wide variety of vegetables How does this work? Pick out 1-2 proteins 4-8 different vegetables low calorie seasonings and spices , vinegars (balsamic!), low-sugar sauces, no-sugar salsas healthy fats to cook (Extra virgin olive oil, Coconut oil, etc.) or add to for flavour (Nuts, Seeds, Avocado, etc.) + Plus Ingredients for your healthy meal + Snacks/Fillers GROCERY SHOP TIPS • Try new vegetables! Try picking up something new each time you go and figure out a way you'll use it in your meals. • Shop the exterior : Grocery stores are set up to group fresh food along the exterior and package products in the interior aisles. • Buy what is in season- Save some $$$ • Take time to read the labels: Different brands of the same product can be completely different- give the nutrition label a read to avoid unwanted added sugars. COOKING THE STAPLES Prep 1 Proteins x2 Vegetables Concoction x2 Healthy Recipe x1 PRO 1: Extra Lean Turkey Sausages VEG 1 - Roasted: Green Beans, with sautéed Mushrooms, Onions, Basil, Coconut Oil HR: Ground Turkey SkilletGround Turkey, Onions, Peppers, with Taco Seasoning PRO 2: Chicken Breasts VEG 2- Sautéed: Zucchini, Pepper, Mushrooms, Onions , EVOO Prep 2 Protein x1 PRO 3- Salmon Vegetables Concoction x1 VEG 3 - Roasted: Cauliflower, Broccoli, Carrots, Mrs. Dash Chipotle, EVOO HOW WHAT YOU PREPPED WOULD FIT INTO YOUR MEALS FOR THE WEEK: Meals Monday Tuesday Breakfast Pro/QCarbs Wednesday Thursday Saturday Sunday PRO3 VEG3 PRO3 HR VEG2 Lunch Pro/Fats/Veg PRO2 VEG2 HR PRO2 HR Dinner Pro/Veg/QCarbs PRO1 VEG1 PRO2 VEG1 PRO1 VEG3 PRO3 Snack Pro/Fats/Carbs Friday ADD THE FILLERS: Meals Breakfast Pro/QCarbs Monday Eggs 1/3 Avocado & Salsa Fish Oil Lunch Pro/Fats/Veg PRO2 VEG2 On top of Spinach Balsamic/EVO O Dinner Protein/Carbs/ Fats PRO1 VEG1 Quinoa Snack Pro/Fats/Carbs 3x Babybel Light Cheese 2x Pepperettes Fruit: Berries Tuesday Oatmeal w/berries or banana Or Stoked Oats Blend Protein Shake (low carb) Fish Oil HR On top of Spinach PRO2 VEG1 On top of Spinach Whole Wheat Bun Can Tuna ½ Avocado Cayenne Pepper or Lemon Pepper, Lemon juice Fruit: Berries Wednesday Egg Scrambler w/ VEG2 Fish Oil Thursday *Overnight Chia Pudding Fish Oil Friday Oatmeal w/berries or banana Or Stoked Oats Blend Protein Shake (low carb) Fish oil PRO3 VEG3 Saturday Eggs 1/3 Avocado & Salsa Sweet Potatoes Fish Oil Sunday Egg Scrambler w/veg left over from week Avocado & Salsa Fish Oil PRO2 Blueberries Thumb Goat Cheese 15g Crush Almonds On top of Spinach Balsamic Glaze PRO1 VEG3 Plantains HR On top of Spinach PRO3 On top of 1/2 bagged salad Lemon juice HR PRO3 Asparagus Sweet Potato Fried FREE MEAL FREE MEAL FREE MEAL 3x Babybel Cheese 2x Pepperettes Fruit: Berries Can Tuna ½ Avocado Cayenne Pepper or Lemon Pepper, Lemon juice 2x Pepperettes 20g Almonds Fruit: Berries 2x Pepperettes Can Tuna 2x Babybel ½ Avocado Fruit: Berries Cayenne Pepper or Lemon Pepper, Lemon juice Fruit: Berries ‘EMERGENCY’ OPTIONS Proteins: Pre-Cooked Chicken/Turkey Stripes/Shrimp Canned Tuna Rotisserie Chicken Deli Meats Vegetables: -Bagged salad/ Pre-Made Salads -Bagged Vegetables -Frozen vegetables -Pre-made vegetable mixes – ex Sobeys, Farm boy, Vincenzos GRAB/GO • FRUIT- Nature’s Fastfood-! Apples, Pears, BERRIES! • Celery • Cucumber • Cherry Tomatoes • Low-Fat Greek Yogurt • Rice Cakes • Hummus and veggies • Low Sugar Protein Bars- Carb Killa, Simply Whey • Protein Shakes/Bowls • Pepperettes • Deli Meat, Kielbasa • Babybel , string cheese (low-fat) • Jerky • Low-fat popcorn BUILDING YOUR OWN MEAL PLAN Smart Supplementation Determine WHAT Supplements to use (See Supplement Recommendations Sheet) • Our Recommendations for Fat Loss • • • • • • Biosteel HPSD (pink) Biosteel Whey Isolate Protein Greens+ Multi Omega 3+ Vitamin D3 Lean Plus BCAA Powder KEY TAKE HOME MESSAGES If keeping track of your caloric intake is overwhelming, start by following these simple steps: 1. Understand the Nutritional Rules and put them into practice. 2. Maintain your hydration levels. 3. Focus on consuming clean, nutrition, whole foods and making consistently smart choices. 4. Eat Breakfast, Lunch and Dinner + 1 Snack per day. Build your meals with protein, eat veggies with every meal and add in Fat and Protein as the Nutrition Rules suggest. 5. Follow the Precision Nutrition ‘ANYTIME’ and ‘POST-WORKOUT’ Plate guidelines incorporating healthy food choices which are consistent with the Nutrition Rules. 6. Start with a post-workout Whey Isolate Protein and Omega 3+ Vitamin D3 Fish Oil for supplements. 7. Bring in the good, cut out the crap. PROPER NUTRITION IS NOT JUST ABOUT CUTTING OUT THE BAD! YOU HAVE TO NOURISH THE BODY TO GET RESULTS!