My Dream Body

Food List

 

PROTEINS

Chicken Breast

Crab

Egg / Egg Whites

Lean Ground Beef

Lean Ground Turkey

Lobster

Low Fat Cottage Cheese

Salmon

Shrimp

Top Round Steak

Top Sirloin Steak

Turkey Breast

CARBOHYDRATES

Apple

Beans

Black Rice

Blueberries

Brown Rice

Corn

Fat Free Yogurt

High Fiber Cereal

Oatmeal

Oranges

Popcorn

Potato

Quinoa

Raspberries

Rice Cakes

Strawberries

Sweet Potato

Squash

Torillas

Whole Grain Breads

Whole Wheat Pasta

Wild Rice

Yams

VEGETABLES

Artichoke

Asparagus

Broccoli

Brussels Sprouts

Baby Spinach

Cabbage

Cauliflower

Celery

Cucumbers

Eggplant

Green Beans

Green Peppers

Kale

Lettuce

Mushrooms

Onions

Peas

Peppers

Spinach

Tomatoes

Zucchini

 

 

HEALTHY FATS

Avocado

Chia Seeds

Cold Water Fish

Extra Virgin Olive Oil

Flaxseed

Flaxseed Oil

Low Fat Cheese

Low Fat Salad Dressings

Low Sodium Nuts

Natural Peanut Butter

Nuts

Olives

Olive Oil

Pumpkin Seeds

Sunflower Oil

Sunfollwer Seeds

Virgin Coconut Oil

Raw Almond Butter

SNACKS

Apples and Peanut Butter

Amonds

Bananas and Peanut Butter

Cottage Cheese and Avocado

Fruit Bowl

Fruit Salad (use baby spinach)

Fruit Smoothie

Half a Chicken Pita Sandwich

Protein Bar

Pumpkin Seeds

Sunflower Seeds

Warm Apple with Cinnamon

Warm Pear with Cinnamon and Ricotta Cheese

 

 

 

 

VEGETARIAN PROTEIN SOURCES

Tempeh

Seitan

Tofu

Textured Vegetable Protein

Soy Foods

Veggie Burgers

Eat 4 To 6 Times A Day.

Make sure to always combine protein and carbs with every meal (this makes it easier for your body to break down the food), as well as good fats. *Choose from food list above*

 

NOTE: If your goal is to lose fat you shouldn't have carbs for dinner. You also shouldn't eat after 7pm. 

 

Prepare Your Meals In Advance:

I know this can be annoying, however this makes it easier to stick to the 4 to 6 meals a day. This includes snacks you plan to eat.

Drink Lot's Of Water

The human body is composed of more than half water weight. Water is part of every tissue, organ and cell. Many chemical reactions involved in metabolism, respiration and digestion require water. Without proper hydration your kidney's and intestines wouldn't be able to rid of waste properly. It's extremely important to stay well hydrated to help lean muscle stable and growing. To find the right ounces of water multiple your weight by 2/3. For example if you weighed 175 pounds you would multiple that by 2/3 and leaen you should be drinking about 117 ounces of water every day. Also if your working out, you should add 12 ounces of water to your daily total for every 30 minutes you workout. For example if you workout 45 minutes a day, you would add 18 ounces of water to your daily intake. 

 

WeightOunces of Water Daily

100 pounds    67 ounces

110 pounds    74 ounces

120 pounds    80 ounces

130 pounds    87 ounces

140 pounds    94 ounces

150 pounds    100 ounces

160 pounds    107 ounces

170 pounds    114 ounces

180 pounds    121 ounces

190 pounds    127 ounces

200 pounds    134 ounces

210 pounds    141 ounces

220 pounds    148 ounces

230 pounds    154 ounces

240 pounds    161 ounces

250 pounds    168 ounces

 

  • Drink 20-30 oz of water when waking up. Drinking water when waking up helps internal organs, starts you off on a good level of hydration, great way to wake your body up and ready for breakfast. 

  • Drink water in between meals. Drinking water 30 mins before a meal helps with digestion.

  • Always drink water before you get thirsty! Being thirsty that's a sign that you are already dehydrated. SO DRINK REGULARLY.

  • Don't forget to have a glass of water before going to bed (I hear this helps avoid strokes and heart attacks).

Eat Appropriate Portions

One way I learned how to measure my portions is the basic rule, using the size of the palm of your hand. Dont over eat, if you over eat your body will store the food as fat.

 

Another way is to use a measuring cup. Look at the Nutrition Facts label on the back of the product (look for the serving size) and measure it with a measuring cup. For example, fill a measuring cup with the right serving size portion of veggies, rice etc.

STAY FOCUSED!

Staying focused on your goal(s) is very important. Remember this is about 70-80% of your results. It's easy going to the gym for an hour, but what you put on your plate the rest of the day is the hard part. 

 

Wrtie down your goals and at the top of the page write your WHY. Why is this something you want to do?  When your about to eat or drink something you know will set you back, think about when you started. Think about why you paid for this food list. Ask yourself, are you happy with the way you look and feel? if not, then dont you dare cheat yourself out of having your Dream Body!

 

"Don't Be Mad At Results You Didn't Get, From The Work You Didn't Do."

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Here are a few great snacks to eat within a hour of workout: 

 

  • Bananas: Bananas are known to be nature's power bar. They are full of digestible carbs and potassium, which aids in maintaining nerves and muscle function. Eat a banana and oatmeal 30 mins before a morning workout. 

  • Oats: Oats are full of fiber which means they gradually release carbs into your bloodstream. This keeps your energy levels consistent during your workout. Oats also contain B Vitamins which helps convert carbs onto energy.Have one cup 30 mins before your workout.

  • Wholegrain Bread: Wholegrain bread is a good source of carbs. Have it with natural peanut butter or hard boiled eggs for high protein. If your going to workout around lunch time grab a turkey sandwich on wholegrain bread 45 mins before your workout. 

  • Fruit and Yogurt: Fruits are high in carbs and greek yogurt is high in protein. The carbs from fruit break down quickly and the protein prevent muscle damage. A great morning snack is fruit(s) and greek yogurt.

 

NOTE: Make sure to stay away from fatty foods before working out or you'll feel full and sleepy which can cause you to cramp up easily. Stay away from raw sugar and candy. 

 

*These are snacks not meals (keep that in mind when preaparing your meals). Over eating can cause the body to store food, indigestion, sluggishness, nausea and vomiting. 

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