A two-week plan for better nutrition
Out of the Kitchen and Off the Menu for 2 weeks:
- Pasta, Rice, Dry Cereal, Pancake and Cookie Mix, Bagels
- Vegetable Oil, Butter, Whole Milk Dairy Items, Salad Dressing, Bolgna, Bacon
- Squash, Carrots, Corn, Peas, Potatoes, Dried Fruit, Fruit Juices, Bananas, Cranberries
- Raisins, Canned Vegetables, but Frozen Veggies are okay
Good to Have on Hand
- Oatmeal and Snack bars (only those with 30% protein included-Balance and Zone Bars)
- Olive Oil, Low fat Cottage Cheese and Yogurt
- Protein Powder (toss in smoothie drinks) and Nuts (a few eaten with fruit)
- Fruits, Vegetables (Avocados), Lean Meats
Rules to Follow at Each Meal
- Protein (egg whites or lean meat serving no larger than palm of your hand)
- Carbs should be taken in thru plenty of Fruit and Vegetables
- Fat, healthy wise choices taken in moderation
- All Three Components eaten at each meal (not Protein at Bfast & Carbs at Lunch)
- Eat within 1 hour of waking up, no more than 5 hours between any snack/meal
- Three meals and two snacks each day, even if not hungry
- Drink a gallon of water, spread out evenly throughout the day
- Best to skip all alcohol, but one glass of red wine is allowed
How to Read the Schedule (Download and print)
- First determine if you are a swimmer, triathlete, fitness person
- Determine Main and Secondary workout for each category for each day
- When life gets in the way: Walk 30 minutes
- Second is to read thru Meal Plan
- The day reads across, as per Breakfast, Snack, Lunch, Dinner, Dessert
- Early workout people should have protein smoothie (or Instant Breakfast) before workout
- Third is to be sure to drink water, hydration drinks, recovery drinks around your training