Try to have a 8-10 hour fast each night to rest your digestive
system
Drink at least 1 gallon of water each day
Prepare all of my food on the weekend or a few times a week (I
typically prep food twice a week). Preparing each meal in one tupperware makes
it easy and convenient (especially when freezing).
I plan on getting one indulge meal each week which will be done on
a lifting day.
Supplements that I use are Optimum Nutrition Whey Gold Standard,
Casein (favorite flavor is Chocolate Supreme Casein and Mocha Cappuccino
Whey), Opti-Women Multivitamin, Fish Oil (6-8 tablets a day), Vitamin C
(250-500mg post workout), ZMA (at night), Probiotic (a minimum of 10 billion CFU (colony forming units) per dose) and 1 shot of apple cider vinegar in the morning.
Breakfast
Options
Breakfast 1 (GREAT)
|
Breakfast 2 (GOOD)
|
Breakfast 3 (QUICK)
|
4 oz All Natural Lean Beef (4 grams fat if more fat then have
less avocado)
|
2 Egg (mix in vegetables)
|
1 Tbs Coconut Oil
|
½ Avocado
|
1 Whole Egg
|
Green Tea (with Caffeine)
|
Green Veggie of Choice
|
cooked in 1 tsp Coconut Oil
|
Fresh Lemon
|
1 piece Ezekiel Bread
|
Separate: Whey Shake
|
Snack
Snack 1 (GREAT)
|
Snack 2 (GOOD)
|
Snack 3 (QUICK)
|
|
2 Brown Rice Cakes
|
Medium Piece of Fruit (1.5 cup strawberry or Blueberries)
|
Quest Bar
|
1Tbsp Nut Butter
|
20 Almonds
|
Lunch
Lunch 1 (GREAT)
|
Lunch 2 (GOOD)
|
Lunch 3 (Quick)
|
6 oz Red Meat (salmon, lamb, lean
beef)
|
2 Turkey Muffin
|
6 oz Lean White Meat
|
Small Green Salad or Green Beans
|
1-2 cups broccoli
|
Small Whole Wheat Wrap, Medium Low
Carb Wrap or 100 calorie Whole Wheat Sandwich thins (may add tomato, pickles,
lettuce, spinach or mustard (make a sandwich)
|
½
Cup (measured cooked) Rice
Or ½ serving Quiona
Or 4
oz of Sweet Potato
|
½
Cup (measured cooked) Rice
Or ½
serving Quiona
Or 4
oz of Sweet Potato
|
Cucumber Slices
|
Snack
Snack 1 (GREAT)
|
Snack 2 (GOOD)
|
Snack 3 (QUICK)
|
1/2 Avocado
Sliced cucumbers
|
2 Cinnamon Swirl Bites
|
|
on 1 Rice cake
|
1/2 scoop Casein
|
Post
Workout Meal (only on Lift/Skip this on Non Lift Days)
Post Workout 1 (GREAT)
|
Post Workout 2 (GOOD)
|
Post Workout 3 (QUICK)
|
1 scoop whey
|
4 oz White Meat
|
1 scoop whey
|
Fruit (2 CUPS of Strawberries. 1 pear, 2 tangerines, 1 peach)
|
1 serving quiona
|
1 scoop powder Carbohydrates
|
Dinner (within 1-2 hours post your workout shake)
Dinner 1 (GREAT)
|
Dinner 2 (GOOD)
|
Dinner 3 (QUICK)
|
Lean White Meat source
|
Lean White Meat Stir Fry
|
Lean white meat Lettuce wrap
|
Green Vegetable or salad
|
Add ¼ cup nut slices or fry in 1 Tbsp Coconut oil
|
May use may
add tomato, pickles, peppers, mushrooms, cucumber mustard
|
½ avocado
|
4 tbs Hummus for dipping
|
Optional Meal
Option 1 (GREAT)
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Option 2 (GOOD)
|
Option 3 (QUICK)
|
½-1 Tbs Coconut Oil
|
1 Whole Egg
and 3 Egg White Omelet
|
1 Scoop of
Casein
|
Sleepy time Tea
|
*Mushroom,
tomato, pepper, spinach or onions
|
½ Tbsp PB or
Almond Butter
|
Fresh Lemon
|
This meal plan is adjustable based on how my Breastmilk supply is flowing. I'm sure there will be some day that I need more calories and some days that I end up eating less. Be your own guide and listen to how your body feels. If you plan on fallowing my meal plan just keep in mind this is what works for me. You can adjust some of the meals to meet your personal needs. This plan may seem bla but I need convenience and I enjoy these meals.
*I'll post the cinnamon swirl recipe and the turkey muffin recipe as another blog for you to check out.
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