- Everyone is strongly encouraged to eat three meals a day.
- A "meal" is constituted of a "palm-size" serving of protein (about 4-6 ozs), 1-2 cups of vegetables, and a "thumb-size" serving of healthy fats
- Protein: chicken, pork, beef, seafood, eggs
- Vegetables: everything but potatoes or corn
- Healthy fat: avocado, most cooking oils (olive, coconut), nuts, seeds, coconut milk
- Eat something with fat before a workout, and something with protein and starch after a workout.
- Snacking: you don't do it. Unless it's an emergency. If you do need a snack, you're not eating enough at meals (likely enough protein or healthy fat). Or, if you just have a busy day with several hours between meals, create a mini-meal snack--some protein, veggies, and fat.
Breakfast: two hard-boiled eggs, roasted sweet potato, grilled sausage, coffee with coconut milk
Lunch: turkey "chili", roasted butternut squash, grapes
Pre-workout snack: Tuna, apple
Dinner: turkey burger from Trader Joe's, roasted zucchini and cherry tomatoes (no post-workout snack since I ate dinner as soon as I was home from my run)
Breakfast: two hard-boiled eggs, sweet potato, coffee with coconut milk
Snack (while running errands): Larabar
Lunch/Dinner: Chipotle salad (lettuce, carnitas, pico, salsa, guacamole)
Dinnerish/snack before going out: mixed nuts, roasted Brussels sprouts
Saturday is an example of me not having three square meals. This is where there's flexibility. I was on the run for much of the day, thus didn't have a true lunch until around 4, which didn't make me very hungry at 6:30 when I was leaving for the night.
Want recipes that are more thrilling than this (seriously, I can eat the same thing every day), check out Nom Nom Paleo. Her enthusiasm alone is enough of a reason to read, but the recipes are really good too.
You'll notice that on a workday, there's no snacking. That's because the meals are so hearty and filling, that by the time I'm hungry, it's time for another meal.
Also, I drink a lot of La Croix. A LOT. Even the grapefruit flavor. #TimesChanging