Food to-do & List

To Do:

Eat REAL foods

Eat smaller meals 5 times a day to keep that metabolism revving

Pick one night a week to have a free meal- BUT don't eat a whole pizza or a 

gallon of Ice Cream please! 

Stay hydrated- aim for 2-3 liters of water a day

Take the processed crap out of your diet

Most important - believe in yourself. 

 It didn't take you week to put on the weight so it's not going to take you a week to lose it.  Transforming your body takes dedication, consistency and hard work.  Once you get in a rhythm of eating clean foods and working hard in the gym, it will become second nature.  I'm not saying there won't be days that you just want to sit on the couch and watch tv all day.  But more than likely there will be that gut feeling telling you that you have to go for a run or to the gym because the goal is to be better tomorrow than you are today. Trust me, there has never been a day that I ate healthy and kicked ass at the gym and felt bad about it while I was falling asleep. There have been days that I gave in or slacked off and regretted it the night of and the next morning. Just do it and believe in yourself.

Plan, prepare and execute...better health and a stronger body will follow. 

LIST

To end my food week I am posting a huge list of CLEAN foods that you can pick and choose from to start your new way of eating.  

I hope this helps and my rule of thumb is to have

 protein, complex carbs, veggies and some healthy fat at every meal.  

PROTEIN:

Almond Milk

Beans

Chicken

Chickpeas

Edamame

Eggs/Egg Whites

Hummus

Lentils

Nonfat/ lowfat Cottage Cheese

 Greek Yogurt

Notfat Ricotta Cheese

Reduced Fat Cheese

Salmon

Scallops

Shrimp

Soymilk

Tempeh

Tilapia

Tofu

Tuna or Tuna Steak

Lean Ground Turkey

PRODUCE: (fresh or frozen with no sugar, salt added or sauces)

Vegetables:

Artichoke

Arugula

Asparagus

Beets

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Endive

Green Beans

Kale

Mushrooms

Onions

Peas

Peppers

Potatoes

Romaine

Snow Peas

Spinach

Squash

Sugar Snap Peas

Sweet Potato

Tomatoes

Zucchini

Fruits:

Apples

Apricots

Bananas

Blackberries

Blueberries

Cherries

Cranberries

Dates

Figs

Grapefruit

Grapes

Kiwi

Mangos

Melons

Oranges

Papayas

Peaches

Pears

Pineapple

Plums

Prunes

Raspberries

Strawberries

Tangerines

Watermelon

WHOLE GRAINS:

Barley

Brown Rice

Buckwheat

Bulgur

Corn

Kamut

Millet

Oats

Quinoa

Quinoa Pasta 

Rye

Spelt

Wild Rice

Whole Grain Bread

Whole Grain Couscous

Whole Grain English Muffin

Whole Grain Pasta

Whole Grain Pita

Whole Grain Tortilla

Healthy FAT: (All nuts, seeds, & nut butters should be all natural and unsalted)

Almonds

Avocado

Cashews

Chia Seeds

Coconut

Dark 70% Chocolate

Flaxseed

Hazelnuts

Hempseeds

Olives

Olive Oil

Peanuts

Pecans

Pine Nuts

Pistachios

Pumpkin Seeds

Sesame Seeds

Sunflower Seeds

Tahini

Walnuts

Print this out and make your meals to fit your lifestyle.

Live, Laugh and Rock it friends

<3

Missy