Meals and Snacks

So I started my morning off at 5:30 am with an apple (small) and 20 oz of water. Water is so important in the morning. We just spent the last 6-8 hours resting and we are dehydrated. You should have a full glass of water first thing in the morning (especially before your morning coffee or tea).

I then went to the gym and did an hour of strength training with the CPY group. It included a ton of squats, lunges, pushups, tri’s and bi’s. Fun Stuff! The best part was I was done by 7am and ready to get my day started.

I then came home and prepared breakfast. This is probably my favorite part of the day. I love to take the time and prepare my meals. It makes me appreciate the food that I put in my mouth even more. I understand not everyone has the time to cook every morning so its best to PLAN for your meals that day. Make sure you have 3 meals and 2-3 snacks planned out for that day. You don’t want to get caught hungry and then not have a snack or a lunch. This is where people either skip meals or make unhealthy choices.

So my breakfast (around 8:30 AM )included to hardboiled eggs (140 cal), a slice of Ezekiel bread (80 cal), 2 teaspoons of almond butter (33 cal), 1/2 banana (40 cal) and a cup of peppermint tea.

My midmorning snack included 1/2 cup Greek yogurt (60 cal), 3/4 cup frozen mixed berries (70 cal) and 1/2 cup Kashi go lean crunch cereal (95 cal). Mmmm this is one of my favorite snacks and only 225 calories! (I try to keep my snacks to 200 calories).

For the rest of the day my meals includes a salad with spinach and herb lettuce mix, cucumbers, tomato, green pepper, mushrooms, 1/2 c sliced grapes, 1 oz turkey, 2 T sunflower seeds and 2 T fat free balsamic vinegar dressing. (Lunches are about 500 calories, but this came out to about 350 cal)

I missed my afternoon snack because I had a later lunch. So for dinner, I had grilled chicken (5-6 oz), 3/4 cup brown rice, 1 cup cooked spinach and caramelized onions, and a tomato, cucumber, spinach herb salad with oil and vinegar. I probably had a little over 500 calories for dinner, but since I spared some at lunch and didn’t have my snack it worked out. I wouldn’t suggest skipping snacks and making up for them at dinner. Meals should be distributed evenly throughout the day, but sometimes this happens.

This is just an example of another days meals. I will try and post as many as possible to give different ideas so that your meals don’t become boring.