*Mainly Plant based whole foods, low processed carbs, cut out most processed snacks.
*I steer clear of animal products when I can (for personal best results) but add them in where you like
*If at any time you’re hungry, eat fruits or veggies in between meals
*No dessert on week days mon-fri
*Drink at least 6-8 cups of water a day
*Dedicate 30-40 mins a day to walk/jog
*bean/corn/pepper salad recipe is: 1 can black beans, 1 can corn, 2 diced bell peppers, lemon juice, 2 TBS vinigar, 1 TBS olive oil, ¼ tsp oregano, ½ tsp garlic powder, red onion if you like, salt&pepper to taste-- refrigerate.
DAILY MEAL PATTERN:
*I steer clear of animal products when I can (for personal best results) but add them in where you like
*If at any time you’re hungry, eat fruits or veggies in between meals
*No dessert on week days mon-fri
*Drink at least 6-8 cups of water a day
*Dedicate 30-40 mins a day to walk/jog
*bean/corn/pepper salad recipe is: 1 can black beans, 1 can corn, 2 diced bell peppers, lemon juice, 2 TBS vinigar, 1 TBS olive oil, ¼ tsp oregano, ½ tsp garlic powder, red onion if you like, salt&pepper to taste-- refrigerate.
DAILY MEAL PATTERN:
-Breakfast 7:30am
-Snack 9:45/10
-Lunch 12/12:30
-Snack 3:00
-Dinner 5:30/6
-Snack 9:45/10
-Lunch 12/12:30
-Snack 3:00
-Dinner 5:30/6
-Small light snack only if hungry
-Bedtime 9:30
-Bedtime 9:30
BREAKFAST
-½ cup old fashion oats microwaved 2 mins in milk, sweetened with 1 Tbs honey, topped with lots of fresh fruit (strawberries, bluberries, raspberries, apple & cinnamon, exc…)
-Chocolate Banana Smoothie: 1 frozen banana, 1 cup skim milk, 1 Tbs peanutbutter, 1 Tbs cocoa powder-- blend.
-Chocolate Banana Smoothie: 1 frozen banana, 1 cup skim milk, 1 Tbs peanutbutter, 1 Tbs cocoa powder-- blend.
-Whole grain toast with mashed avocado or peanut butter with sliced bananas. Eat with a side of fruit.
-2 eggs scrambled with 1 heaping cup of raw spinach, diced tomatoes, and cheese cooked in.
-Large bowl of assorted fruit (I like mango, grapes, and apples together)
-banana pancakes: 1 banana, 1 egg white, ¼ cup flour, ½ tsp baking powder, splash of vanilla, sprinkle of cinnamon-- top with fruit, yogurt, a scoop *halo top* icecream, or all natural syrup.
-English muffin w/ 2 egg whites, 2 pieces of turkey bacon, 1 slice of cheese (300 cals)
-plain greek yogurt w/fruit, honey, & plain cheerios or flakes
SNACKS (but typically just fruit)
-carrots & hummus
-edamame beans (salted)
-edamame beans (salted)
-pretzels
-fruit (watermelon, strawberries, nectarines, bananas or apples sliced with peanut butter, grapes, mangos)
-snack pack cups of mandarin oranges
-avocado toast
-corn tortilla chips and salsa
-greek yogurt with fruit
-corn bean pepper salad
-nuts
-cellery w/1-2 Tbs peanutbutter (or PB2)
-cellery w/1-2 Tbs peanutbutter (or PB2)
LUNCH or DINNER
-Black beans (or refried beans) and rice on tortilla skin, taco shell, lettuce taco “shell”, or over lettuce (as a taco salad) topped with salsa, diced tomatoes, avocado, and olives, or other assorted vegetables.
-A bowl of cereal w/ milk
-Oven potato “fries” (potato cut into wedges, baked at 400* 30 mins on each side and topped with salt and dipped in ketchup), w/ a side salad, and side of fruit.
-Stirfry vegetables over small portion of rice or rice noodles
-Zoodles- with spaghetti sauce, alfredo, salt and butter, exc...
-Bakery fresh roll with mayo (or veganaise) topped with fresh sliced tomato. (add grilled zucchini and mozzarella topped with Italian seasonings as an option)
-Bakery fresh roll with mayo (or veganaise) topped with fresh sliced tomato. (add grilled zucchini and mozzarella topped with Italian seasonings as an option)
-2 small redskin baked potatoes topped with salsa and greek yogurt “sour cream”, dish of black bean/corn/bell pepper salad.
-steamed vegetable, small serving of rice, small portion grilled chicken
-Assorted soups (vegetable tortellini, lentil, minestrone, veggie chile, exc…)
-Homemade pizza topped with veggies (spinach, tomato, basil, bell peppers, mushrooms, exc)
-salad w/ sweet dressing, apple slices, bell pepper, cucumber, croutons, chicken optional
-Zucchini fritters on a bed of lettuce topped with salsa and sour cream (and a side of fruit)
-Assorted roasted vegetables over brown rice with a homemade honey garlic soy sauceDESSERT (eaten sparingly when craving something sweet)
-A baby cone of Halo Top ice cream (240 cals in a pint, high protein, low sugar) maybe 50 calories in a baby cone
-Homemade hot cocoa: 1 Tbs cocoa powder, 1.5 Tbs sugar, splash of vanilla, 4 shakes of salt, skim milk (i use almond or coconut ususally)
-pizzelle s’mores: 1 marshmallow and a few chocolate chips sandwiched between 2 pizzelle “cookies” broiled in the oven for 45 seconds. Get pizzelles at Aldi.
-diced apple with 1 Tbs melted peanut butter, sprinkled with chocolate chips
-snack pack of mandarin oranges
-*nice* cream (find any recipe on Pinterest)
*Follow me on Instagram @thejuliejourney for new meal ideas or my Pinterest boards:
-eat clean
-eat clean
&
-cruelty free
**These are my typical foods I put into rotation daily for breakfast, snack, and dinner. Lunch I prep for a whole week on Sundays and I try to cook something new off my Pinterest board every week.
**These are my typical foods I put into rotation daily for breakfast, snack, and dinner. Lunch I prep for a whole week on Sundays and I try to cook something new off my Pinterest board every week.
