I’ve decided to write about my nutrition plan because I get asked questions quite often about what I eat and my workout regime. I’m going to be 100% honest with you all. I struggled with maintaining a healthy lifestyle for a very long time. I loved eating fried foods, processed goods and everything that isn’t good for me. For many years, this didn’t physically affect me. But, as years went by I began seeing changes in my energy, skin, health, and weight.
Consequently, I suffered from migraines, fatigue and was diagnosed with high blood pressure. At this point, I freaked out! I was too young to have these health issues. I saw a doctor and he recommended I eat clean and start exercising. My husband eats clean and is a work-out enthusiast, therefore, I shared my concerns with him. He immediately asked his nutritionist to create a plan for me and this is where my healthy lifestyle began.
I’m not going to lie. It was hard changing my eating habits and incorporating a exercise routine into my life but I was determined to get healthy. I followed the plan below religiously and achieved amazing results. I still have my periods in which I derail from this lifestyle but I always find my way back. After changing my eating habits and incorporating an exercise routine, I was able to be taken off high blood pressure medication and no longer suffer from migraines.
This nutrition plan was designed for my height and weight, therefore, it won’t be suitable for everyone but it’ll give you a guideline of what to eat. I’m 5’1 1/2″ (lol, yes the 1/2″ counts) and I range between 113 to 118 in weight.
My Nutrition Plan:
|Moderate (132P/159C)||Low (131P/80C)|
|Meal 1:||4 XL egg whites||4 XL egg whites|
|1 XL whole egg||1 XL whole egg|
|3/4 cup oatmeal||4 oz. hash browns or potatoes|
|Meal 2:||4 oz. chicken breast||4 oz. top round|
|1/2 cup rice||4 oz. sweet potato|
|1/2 cup beans||1 cup vegetables|
|Meal 3:||5 oz. mahi-mahi||4 oz. chicken breast|
|6 oz. sweet potato||1/2 cup rice|
|1 cup vegetables||1/4 cup beans|
|Meal 4:||5 oz. chicken breast||5 oz. top round|
|3/4 cup rice||2 cups vegetables|
|1 cup vegetables|
|Meal 5:||6 oz. mahi-mahi||5 oz. chicken breast|
|2 cups vegetables||large salad|
|Avocados:||2 oz. a day||4 oz. a day|
|Fruits:||0-1/2 servings a day||1-2 servings a day|
Follow this sequence:
Moderate for one day, followed by low for two days in a row. Repeat!
-Conversions equaling 25 grams of carbs: 1/2 cup of oatmeal, 1/2 cup of rice, 4 oz. sweet potatoe, 5 oz. white potatoe, and 6 oz. red potatoe.
-Weight steak, chicken, and fish before they are cooked.
-Measure rice and beans after they are cooked.
-Measure oatmeal and potatoes before they are cooked.
-Vegetable choices can include all but peas, carrots and corn.
A serving of fruit may be one of the following: apple, grapefruit, orange, peaches (2), cherries (1 1/2 cup), grapes (2 cups), plums (2), strawberries (10 ounces), and blueberries (1 cup).
-Use coconut or olive oil spray when cooking.
-Preferred cooking methods: broil, bake, or grill.
-May use any spice you want including salt.
-Use the fat-free or low-fat versions of marinates, sauces, dressings, or mojo.
-Limit alcohol consumption
-Cheat meal: 1-2 per week. DO NOT go overboard with these. It should be a “cheat meal” not a “cheat day”
I hope this post is helpful. I’ll be sharing my training and cardio suggestions on my next post so be sure to keep an eye out for it. Let me know if you have any questions. Have a beautiful and blessed day!