Planning is the key to eating properly, and in 3 weeks you’re going to change the way you eat. In Week One, we’ll do away with all of those bad foods and start eating four quality meals a day, 4 days a week. We’ll stock our kitchen and office, as we will discuss in this chapter. In Week Two, we’ll build upon that momentum and go for five good meals a day, 5 days a week.
Now that we have these empowering foods around, it’s tough to make a bad decision. Not only that, but we also feel great about the decisions we’re making because we can see the benefit of all this effort. We’re transforming our bodies and producing more energy. We’re benefiting from these new routines.
By Week Three, we will have established habits for life. We have the energy and a plan to sustain it regardless of what curveballs get thrown at us in the Game of Life.
If you fail nutritionally, it’s almost certainly due to a lack of planning. So, instead of embarking on a mere diet, we’re going to make a lifestyle change to produce more energy and protect the immune system. This will be the foundation for everything we do. We now have home field advantage.
You don’t have to be perfect. Remember, you’re approaching this like an athlete, and even the best athletes do not create perfect results. A great basketball player shoots 50 percent from the field. The best baseball players produce hits just 30 percent of the time. From time to time, you will fall off this plan, and that’s okay. But just jump right back on; you only fail if you give up.
One of the key components to my work with professional athletes is what I call “motivation through education.” I could just tell you to consume the foods listed above and hope you’ll follow my suggestions. But you’ll be more motivated once you understand why we’re eating this way, and you’ll know that you can pull it off because we have given you simple strategies for success.
Eating well, like working out properly, is a matter of understanding a few concepts, which we have shared with you, and creating a great plan to implement them. If you have the proper nutrition system in place, you’ll find that eating healthfully is less stressful, less expensive, and more enjoyable.
I’ll show you how to get the most nutrients out of your foods and how to create a championship meal plan that includes the proper amount of proteins, carbs, fats, fiber, vitamins, and minerals. You’ll see how to combine foods for a powerful nutritional value and to maximize energy.
Schedule one day a week that you call your “off” day from training and nutrition. Since Sunday is an off day from the Core Workout, feel free to take the day off nutritionally as well. This doesn’t mean that you should inhale an entire lasagna with a six-pack and a side of German chocolate cake, but it’s okay to treat yourself. You’ve worked hard all week and you deserve to relax. Not only that, but having that treat provides a psychological benefit: It helps you realize that you’re not completely depriving yourself of foods you enjoy, even if they aren’t particularly good for you.
It’s unrealistic to think that you’re going to eat nothing but healthy foods 42 times a week (six meals a day for 7 days). So take Sundays off. Remember, even elite pros who train at Athletes’ Performance allow themselves an occasional indulgence.
Don’t be surprised, however, if many of those foods you used to love no longer seem appealing. You’ll find that they no longer make you feel good, even in the short term. Once you’ve made this connection, feeling the response from your body, that’s when you know you’ve taken this program to a higher level.
Sunday should also be your day to plan the week ahead. Shop, prepare meals, and create a game plan for the upcoming week’s meals and snacks. Write a list of the available ingredients that you can build meals around. Use Sunday to pat yourself on the back for the successful regeneration.
Think of breakfast as “break-the-fast,” which is exactly what you’re doing. When you wake up in the morning, your body is in a fasted state. During sleep, it uses the available nutrients for repair and energy, and by the time you wake up, there’s usually nothing left. Your tank is empty, and the body will turn to your lean muscle stores for energy.
By skipping breakfast, as many people do, you actually increase the risk of obesity. In fact, researchers at the University of Massachusetts found that not eating breakfast increases the risk of obesity by 450 percent! Eating breakfast away from home increased the risk 137 percent, no doubt because you’re less likely to eat immediately and less likely to eat healthfully.
Since we’ll have a nutrient-dense, slow-releasing snack before bedtime, we’re going to give the body what it wants so that it doesn’t tap into its lean muscle stores. Breakfast is going to ensure that your body doesn’t consume its muscle for food, a process known as catabolism. Breakfast also increases metabolism, fuels the brain, and provides energy.
It’s important that breakfast include protein, fiber-rich carbohydrates, and good fats. Add a small glass of 100 percent fruit juice or a larger glass of diluted 100 percent fruit juice to make a complete breakfast. The key here is buying 100 percent fruit juice, which is much different than a “fruit drink” with real juice added. These fruit drinks are usually sweetened with high-fructose corn syrup.
Instead of drinking juice, why not try eating the original fruit with a glass of water? Consume an orange instead of juice. There’s nothing wrong with OJ, of course, but remember that because it’s already been processed for you, it’s going to give you a higher glycemic response than the piece of fruit itself. Eating an orange also gives you the added fiber and nutrients. Let your body be the manufacturing plant, squeezing out all the nutrients that the orange has to offer.
Another good option is low-fat, low-sugar yogurt, which tastes better, sticks with you longer, and helps regulate blood sugar levels. It also can be a good source of protein and digestive enzymes. Add in some extra fiber, nuts, or flaxseeds. It’s also tasty when mixed with oatmeal.
1⁄2 cup uncooked oats
11⁄2 scoops EAS whey protein powder
1⁄4 cup water
6 ounces low-fat, low-sugar blueberry yogurt
10 almonds
1 teaspoon flaxseed oil
Stir the oats and whey protein powder together dry. Add the water and stir wet. Add the yogurt, almonds, and flaxseed oil. Enjoy!
Makes 1 serving.
593 Calories (kcal), 40g Protein, 27% Calories from Protein, 51g Carbohydrates, 34% Calories from Carbohydrates, 25g Fat, 38% Calories from Fat, 3.5g Saturated Fat, 6g Total Dietary Fiber
1 packet Kashi low-sugar oatmeal
2⁄3 cup water
6 ounces Yoplait low-fat/low-sugar yogurt or unsweetened applesauce
3 capsules fish oil
Heat the oatmeal and water for 2 minutes. Add the yogurt or applesauce and the fish oil capsules. (Don’t break the capsules open.) Serve with a bottle of water.
Makes 1 serving.
244 Calories (kcal), 9g Protein, 16% Calories from Protein, 35g Carbohydrates, 60% Calories from
Carbohydrates, 6g Fat, 24% Calories from Fat, 1g Saturated Fat, 3g Total Dietary Fiber
RECIPE NUTRIENT ANALYSIS (PER SERVING) (APPLESAUCE VERSION)
231 Calories (kcal), 4g Protein, 7% Calories from
Protein, 40g Carbohydrates, 69% Calories from
Carbohydrates, 6g Fat, 24% Calories from Fat,
1g Saturated Fat, 4g Total Dietary Fiber
1 egg
1 egg white
1 slice Canadian bacon
1 slice low-fat Cheddar cheese
1 pumpernickel, rye, or whole wheat bagel
In a small bowl, whisk the egg and egg white together. Pour into a microwave-safe bowl that is about the size of a bagel, and microwave on high power for 60 to 70 seconds. Top the egg mixture with the Canadian bacon and cheese. Microwave for another 50 to 60 seconds. Meanwhile, slice the bagel in half and toast it. Turn the egg mixture onto 1 bagel half, and top with the other half.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
511 Calories (kcal), 42g Protein, 33% Calories from Protein, 63g Carbohydrates, 50% Calories from Carbohydrates, 10g Fat, 17% Calories from Fat, 3g Saturated Fat, 4g Total Dietary Fiber
When planning lunch and dinner, it’s vital to include a combination of lean protein and some brightly colored carbs that are rich in fiber. You want to have some good fat, too, from olive oil, fish, nuts, or seeds. The foods will balance each other to produce maximum energy, build lean mass, and regulate your blood sugar level.
We have a tendency in our busy culture to skip lunch or eat something on the run that offers poor nutritional value, but you should take the time to pack your lunch the night before. Always take a designated time to eat lunch and relax for a few minutes, even if you get stuck in the office. Sit down and eat lunch away from your desk if possible. It helps break up the day and gets you refreshed to have a more productive afternoon. Don’t wait until you are starving to eat. Be more proactive and control your hunger; don’t let it control you.
When planning dinners, consider everyone’s schedules; it’s important information that will help you plan accordingly. Are you preparing dinner for one, two, or more, or do you need to prepare enough for everyone and set some aside for when they actually arrive? Good scheduling will also help you block out time to get everyone around one table, so that you can nourish your relationships while you nourish your body.
1 tablespoon olive oil
Lawry’s fish seasoning to taste
1 5-ounce salmon fillet
1 10-ounce bag of fresh baby spinach, prewashed
15 baby tomatoes
Add the olive oil to a medium pan and heat on medium-high. Sprinkle the seasoning on both sides of the salmon and add the salmon to the pan. Pan-sear for 3 to 6 minutes on each side. Add the spinach and tomatoes. Cover and cook for 2 minutes, or until the fish is opaque and the spinach is wilted. Take the salmon out of the pan and pat it with a paper towel. Put the salmon in the center of a plate and surround it with the cooked vegetables.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
504 Calories (kcal), 46g Protein, 36% Calories from Protein, 22g Carbohydrates, 17% Calories from Carbohydrates, 27g Fat, 47% Calories from Fat, 4g Saturated Fat, 10g Total Dietary Fiber
2 4-ounce salmon fillets
6 tablespoons low-fat Catalina or French dressing
Salt and ground black pepper to taste 1⁄4 cup low-fat Cheddar cheese
1 sourdough pita
Heat the grill to medium-high. Coat the shiny side of a large piece of aluminum foil with cooking spray. Place it shiny side up on the grill rack.
Place the fillets on the foil and coat each one with 3 tablespoons of the dressing. Sprinkle the top of each fillet with salt and pepper, then fold the foil up only around the edges so that the fish simmers in its own juice while exposed.
Continue grilling the salmon for 12 to 20 minutes, or until white bubbles appear on the top of the salmon. (It should be flaky when done.) Remove the fish from the grill and serve.
It’s delicious with steamed, frozen organic broccoli sprinkled with low-fat shredded cheese; tomato slices; and sourdough bread.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
567 Calories (kcal), 54g Protein, 37% Calories from Protein, 53g Carbohydrates, 36% Calories from Carbohydrates, 17g Fat, 26% Calories from Fat, 3g Saturated Fat, 7g Total Dietary Fiber
You can purchase precooked chicken breasts in most supermarkets, or cook them yourself as directed here.
2 5-ounce precooked chicken breasts, sliced or diced
1 10-ounce bag fresh spinach leaves
2 cups thinly sliced strawberries
1⁄4 cup slivered almonds
6 ounces low-fat raspberry vinaigrette, such as Newman’s Own
To cook the chicken: Preheat the oven to 400°F. Line a baking sheet or pie pan with aluminum foil coated with cooking spray. Place the chicken breast(s) on the foil. Season as desired—garlic powder, dried oregano, salt, and ground black pepper are good. Bake 10 to 15 minutes or until the chicken is no longer pink inside. Allow to cool before you slice or dice for the salad.
To assemble the salad: Place everything except the chicken in a large bowl and toss to coat. Split the salad onto two plates. Arrange the chicken slices or chunks on top of the salads.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
336 Calories (kcal), 33g Protein, 38% Calories from Protein, 28g Carbohydrates, 33% Calories from Carbohydrates, 13g Fat, 34% Calories from Fat, 1g Saturated Fat, 6g Total Dietary Fiber
NAME: MATTHEW KEENER
AGE: 30
Medical school had taken its toll on Matthew Keener. A competitive rower, cyclist, and runner during his undergraduate years, he found it difficult to organize an exercise regimen around a grueling medical school schedule.
The long hours kept him from eating healthfully or regularly. He experienced wild fluctuations in energy levels. At one point, during a surgical rotation, he almost fell asleep at the operating table while watching a procedure.
When he began the Core program, he discovered that the nutrition philosophies meshed with what he was learning in school.
“I knew from studying the glycemic index that having three large meals and nothing in between would wreak havoc on me,” he said. “Not only that, but it causes you to pack on the weight instead of building muscle or maintaining your existing lean mass.”
Once a rock-solid, 6-foot-5, 185-pound triathlete, Keener had become a soft 190-pounder, literally a starving student. With his fiancée handling the bulk of their wedding preparations, he decided it was time to do some planning of his own to meet the demands of his busy schedule.
Keener set out time each week to assemble ready-to-go meals. He made sure he had plenty of meal-replacement drinks and bars on hand at all times. “The bars have been lifesavers,” he says. “I can throw them in my white coat or backpack and no matter how busy I get, I can always eat one of those.”
The program forced him to plot out his week. “If I knew I wasn’t going to be near a gym for 2 days, I knew I could still use the physioball at home and do some Movement Prep.” (To learn more, see part 3.) “It was just a matter of spending a half-hour to set the schedule for the week.”
The Core Workout, along with better nutrition, gave Keener consistent energy and mental focus throughout the day. Core training also solved a nagging rotator cuff injury suffered during a skiing accident.
By the day of his wedding, August 21, 2004, Keener was a lean 205 pounds. “I looked great for my wedding,” says Keener, who graduated from the University of Pittsburgh School of Medicine in 2005 and plans to pursue a career in psychiatry. “But more important, I’ve been able to keep that weight on and now have a program in place that will keep me on track no matter how busy I become as a doctor.”
8 asparagus spears
2 lemons
10 ounces defrosted precooked shrimp (see note)
1 teaspoon low-sodium seafood seasoning, such as Lawry’s
1 tablespoon extra virgin olive oil
Salt and ground black pepper to taste
Remove the tough bottoms of the asparagus stalks by holding them in both hands and bending. Discard the tough portions and chop each tender portion into three pieces. Set aside. Juice each lemon into separate containers and set these aside. Sprinkle the shrimp with the seafood seasoning and set aside. Heat a large sauté pan to medium-high. Add the olive oil and the reserved asparagus. Toss for about 2 minutes. Add the juice of 1 lemon, and toss in the pan for 1 more minute. Create a circle in the middle of the pan and add the shrimp. Toss the shrimp and asparagus together briefly, then cover and steam for 1 to 2 minutes, until the shrimp is heated through. Season with salt and pepper to taste. Add more lemon juice if desired.
Note: To defrost shrimp safely, place it in the refrigerator overnight.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
399 Calories (kcal), 32g Protein, 33% Calories from Protein, 29g Carbohydrates, 30% Calories from Carbohydrates, 16g Fat, 37% Calories from Fat, 2g Saturated Fat, 2g Total Dietary Fiber
In this recipe, you cook enough meat for 4 servings. You can serve them all at once, or refrigerate 3 servings’ worth of cooked meat and leftover produce for later.
1 tablespoon extra virgin olive oil
11⁄4 pounds lean ground turkey
1 packet prepackaged taco seasoning
1 large tomato, diced
4 ounces low-fat shredded Cheddar cheese
(four 1-ounce servings)
1 large avocado, diced at serving time
8 ounces fat-free sour cream (four
2-ounce servings)
8 ounces salsa (four 2-ounce servings)
If making the salad:
4 heads romaine lettuce (1 head per serving)
1 15-ounce can black beans, drained and rinsed
1 10-ounce package defrosted frozen broccoli florets
If making the tacos:
4 low-fat, high-fiber, low-carb 10" flour tortillas (1 per serving)
1 head romaine lettuce (about 8 leaves, shredded; optional)
To cook the turkey: Put the oil in a large sauté pan, heat over medium-high heat, and add the turkey, following the directions on the taco seasoning packet to cook and season the meat. When the turkey is no longer pink, remove it from the heat and set aside. If saving it for later, refrigerate immediately.
To make 1 serving of salad: Chop 1 head of the lettuce and place it in a large salad bowl. Top with 1⁄4 of the canned black beans, 1⁄4 of the tomato, 1⁄4 of the broccoli florets, and 1 ounce of the cheese. (To make 4 salads, quadruple these amounts.) Refrigerate until ready to serve. At serving time, add 1⁄4 of the avocado to each salad, then spoon 1⁄4 of the turkey meat over the top of each. Garnish each with 2 ounces of the sour cream and 2 ounces of salsa.
To make 1 taco: Microwave 1 soft tortilla on high power for 30 seconds or until soft enough to roll. Place the tortilla on a flat surface and spoon 1⁄4 of the turkey meat down the center of the tortilla. Top with 1⁄4 of the tomato, 2 shredded lettuce leaves (if desired), 1 ounce of shredded cheese, and 1⁄4 of the diced avocado. (To make 4 tacos, quadruple these amounts.) Roll up each tortilla and serve each with 2 ounces of sour cream and 2 ounces of salsa.
TACO SALAD RECIPE NUTRIENT ANALYSIS (PER SERVING)
576 Calories (kcal), 59g Protein, 41% Calories from
Protein, 39g Carbohydrates, 27% Calories from
Carbohydrates, 21g Fat, 33% Calories from Fat,
6g Saturated Fat, 11g Total Dietary Fiber
SOFT TACO RECIPE NUTRIENT ANALYSIS (PER SERVING)
716 Calories (kcal), 63g Protein, 35% Calories from
Protein, 61g Carbohydrates, 34% Calories from
Carbohydrates, 24g Fat, 30% Calories from Fat,
6g Saturated Fat, 13g Total Dietary Fiber
If you’ve ever attended a sporting event, you’ve probably grazed throughout the game. After all, 3 hours is a long time to go without eating. Not wanting to miss any of the action, you wait until halftime or between periods to find a snack.
Though there are few healthy options available at the stadium, at least you’re staying fueled. Ironically, people tend to nourish themselves more for spectator sports than they do for the Game of Life, where they endure long stretches of the workday with little fuel.
From a young age, many of us were taught to avoid eating between meals. We’ll get fat and, at the very least, spoil our dinners. At least that’s what a generation of moms led us to believe.
Actually, spoiling dinner is not such a bad thing if it means you won’t overeat, as most people do. You need to keep your blood sugar levels consistent to minimize overeating. The only way to do this is to eat every 21⁄2 to 3 hours.
Of course, we don’t want to consume the equivalent of ballpark food. As with your meals, you want your snacks to include a combination of high-fiber carbohydrates, proteins, and fats. You could have a cup of low-fat cottage cheese or low-fat yogurt (with no added sugar). You could have a piece of fruit with natural peanut butter, and a handful of nuts. Beef jerky is a good snack. A little tuna or chicken combined with a fruit or vegetable also works.
For some people, there might be little difference between their meals and their snacks. Breakfasts, lunches, and dinners might be smaller than what you’ve traditionally eaten, since you are no longer trying to eat enough to curb your appetite for the next 6 to 12 hours.
Then again, the size of your meals might remain consistent, with your snacks being somewhat modest. That’s okay, too, as long as snacks contain protein, high-fiber carbs, and good fats. For time and convenience, you might want to have a protein shake or a high-protein meal-replacement bar.
The challenge with meal-replacement bars is to find something that tastes good and is good for you. Look at the label carefully. Your goal is to find something with 15 to 30 grams of protein, 8 to 20 grams of carbs, and a few grams of fat. These include the EAS Myoplex Lite or Advantage bar and the Clif Bar line.
You have snacks or shakes built into your schedule three times a day. You might find the late-afternoon feeding the most important, since people tend to feel most sluggish at that time.
For your final snack at night, you’ll want something that’s going to stick with you, since it will be a long time before you eat again. Some chicken or fish left over from dinner would be a good snack; a protein shake or EAS ready-to-drink product would also work, as would a green apple with peanut butter. Whatever you choose, look for something with plenty of fiber.
So don’t feel guilty about those between-meal snacks. In fact, look at them not as guilty pleasures but as essential components of a healthy lifestyle.
Walk into any health food store and you’ll find a dizzying array of powders, capsules, and drinks that promise to transform your body. For simplicity, we’re not going to bother with most of them in this book.
You already know that I recommend a pre-workout shooter or post-workout recovery mix, and shakes as snacks. It’s also a good idea to take a multivitamin in the morning, along with an antioxidant complex, which is chock-full of vitamins and minerals.
If you’re eating well and following this program, you can get by without antioxidant supplementation. But even elite athletes who come to Athletes’ Performance and have their blood analyzed almost always are found to be deficient in some antioxidants. We immediately put them on supplements, and here’s why: Whenever our bodies endure stress—whether from physical activity, sun damage, pollution, or the day-to-day demands of families and jobs—we suffer cellular damage. It’s unavoidable. Those damaged cells are known as free radicals. We want to minimize their impact and get them out of our systems immediately.
Think of free radicals as hockey players fighting. Antioxidants are the referees that escort them to the penalty box. They maintain order among your cells and slow the aging process. They’re critical to your immediate and long-term health. You can find a bottle of antioxidants at a health food store or supermarket for about $10. We recommend a product called Vitrin to our athletes—though it’s more expensive than run-of-the-mill antioxidants, two Vitrin caplets contain 29 essential vitamins and minerals, plus the antioxidant equivalent of five servings of fruits and vegetables.
There’s been a lot of concern in recent years about supplements, much of it well-deserved. There’s stuff you can buy legally in a health food store that I strongly caution our athletes against taking, either because of anecdotal evidence that suggests it’s harmful or because no long-term studies have been conducted on the effects. With this in mind, I recommend that you stick to the supplemental foods recommended in this book.
Chapter 6 Summary: To eat healthfully and consistently, start thinking of meals not as traditional, sit-down affairs involving intensive preparation but as simple, quick “meal assemblies” involving a lean protein source, color-and fiber-rich carbohydrates, and healthy fats.
One of the biggest obstacles to eating right and maintaining optimal energy is dealing with the hunger pangs that hit throughout the day, especially in an office setting.
Well, no matter what our moms said, between-meal snacks, or “planned grazing,” is the only way to properly fuel your body. This doesn’t mean stuffing your face all day long, but instead it means planning what you graze on at specific points throughout the day. But who has time to go out and get something? Even the proactive people who bring their own lunches don’t always have time to bring in snacks as well.
The last thing you want to do is resort to a vending machine, which is why I keep a desk drawer stocked with healthy food options. I have a box of oatmeal, tear-open packaged tuna fish, jerky, apples, oranges, and healthy snack bars. There’s a jar of almonds, a loaf of whole wheat bread, condiments in one-serving packs, one-serving containers of sugar-free applesauce, plastic utensils, paper plates, and hand wipes. I have one of those mini-refrigerators near my desk and I keep it full of bottled water, fresh veggie snacks, fat-free yogurt with no sugar added, and ready-to-drink products.
Your “drawer” doesn’t literally have to be in the office. It could be a container you keep in the car, or part of a diaper bag if you’re a busy parent. This space has become the Most Valuable Player (MVP) of my nutrition program since it often saves me from making bad nutritional choices or trying to get through an afternoon hungry.
No matter how busy I am—and like many people, I find there are times when I can’t leave my desk because of constant phone calls, meetings, and e-mails—I know that I’ll be okay because of the trusty drawer, which I restock periodically. It’s not just for snacks; there are adequate supplies for breakfast or lunch if I need it.
Encourage your co-workers, employees, and boss to create their own MVP drawers. It will raise office productivity by keeping energy high and eliminating lengthy midafternoon breaks to hunt for snacks. You’ll set an example, thus elevating others. Most important, it will keep everyone on track with a healthy nutritional program.
By now, your shopping cart should be bulging with foods that taste great and have tremendous nutritional value. The biggest misperception about eating right is that your meals have to be bland and boring, with little flavor. Nothing could be further from the truth. By using just the items mentioned below—and in earlier chapters—you can produce dozens of rich, tasty meals.
I’m not suggesting that you give up your favorite recipes. Many people are talented in the kitchen, and one of the joys of life is sharing a leisurely meal with friends and family. But most of the time, we just want something quick and easy. We’re in no mood to cook after work. Besides, there’s often not enough time to prepare an elaborate meal, because of demanding schedules.
This list can serve as a basic guide when you’re substituting one form of food for another. Remember that whole foods are always better for you than processed foods or juices, because your body has to work harder to digest them.
Vegetables: 1 cup raw veggies, 1⁄2 cup cooked veggies, 3⁄4 cup vegetable juice, 1⁄2 cup cooked dry beans
Fruits: 1 medium-size fruit (1 medium apple or medium pear), 1⁄2 cup canned or chopped fruit, or 3⁄4 cup fruit juice
Breads and Cereals: 1 slice of bread, 2⁄3 cup ready-to-eat cereal, 1⁄2 cup cooked rice or pasta
Protein: 4 ounces meat (the size of a deck of cards), a handful of nuts, 2 tablespoons peanut butter
Fats: 1 tablespoon olive oil, canola oil, or flaxseed oil
Dairy Products: 1 cup milk, 1 cup cottage cheese, 1 ounce or 1 slice of cheese
Carbohydrates
•Choose two items.
1 cup Kashi cereal or whole grain cereal
1 piece of whole grain bread (no enriched flour)
1 grapefruit
2⁄3 cup oatmeal
1⁄2 cup grapes
1⁄2 cup cantaloupe
1⁄2 cup honeydew melon
1 cup low-fat, low-sugar yogurt
1 cup whole grain bran cereal
•Choose one or two items.
4 egg whites
1⁄4 cup Egg Beaters or other brand egg substitute
2 eggs
1 cup cottage cheese
1 cup 1% milk
3 slices deli meat
2 tablespoons peanut butter
•Choose as many as you like.
1 cup broccoli
1 cup spinach
1 cup green beans
1 cup tomatoes
1 cup cucumbers
1 cup romaine lettuce
1 cup mushrooms
1⁄2 cup tomato sauce
•Choose one item.
1 tablespoon flaxseed oil
1 to 2 tablespoons olive oil
1 to 2 tablespoons canola oil
1⁄4 cup reduced-fat or low-fat cheese
1⁄4 cupdry-roastednuts(e.g.,almonds)
1⁄4 cup soy nuts
1 cup Kashi cereal and an omelet made with 4 egg whites, veggies, and 1⁄4 cup low-fat cheese.
The key is to stop looking at food in terms of lengthy preparation and instead view it as meal “assembly.” Take a lean protein source, some carbohydrates rich in color and fiber, and some nutritious fats and you’ve got a great meal. This process goes hand-in-hand with the winning meal strategies we’ve already discussed.
• Plan, plan, plan.
• Control the clock.
• Protein + Carbs + Healthy fats.
• Eat to live. Don’t live to eat.
Lunch and dinner need not be major productions, especially since you’re eating more often. Just take some fish, chicken, or lean red meat; add some vegetables, fruit, or both; and wash it down with two glasses of cold water, or even a glass of red wine. There you have it: a good meal.
As we mentioned earlier, for convenience, you can cook plenty of chicken and fish on Saturdays or Sundays. Buy some prepackaged salads. Put together some vegetables and fruits. The key is to have things ready so you won’t be left hungry and scrambling for food, which inevitably results in poor nutritional choices.
The following is a handy guide to assembling your meals and eating properly. It’s not an exhaustive list—we provided even more options earlier in this section—but it does give you everything you need to assemble nutritious meals in the least amount of time.
LUNCH OR DINNER
Protein
•Choose one or two items.
4 ounces grilled chicken
1 cup cottage cheese
1 can tuna packed in water
4 ounces skinless turkey
4 ounces lean pork (grilled)
4 ounces grilled lean red meat
•Choose one or two.
1⁄2 cup brown rice
1⁄2 cup whole wheat pasta
1⁄2 cup long grain wild rice
1 whole wheat roll
1 slice whole wheat bread
•Choose as many as you like.
1 cup broccoli
1 cup spinach
1 cup green beans
1 cup tomatoes
1 cup cucumbers
1 cup romaine lettuce
1 cup mushrooms
1⁄2 cup tomato sauce
•Choose one.
1⁄2 cup black beans
1⁄2 cup navy beans
1⁄2 cup pinto beans
1⁄2 cup kidney beans
•Choose one or two.
1 apple
1 peach
1 plum
1 cup cherries
1 grapefruit
1 pear
•Choose one item.
1 to 2 tablespoons olive oil
1 to 2 tablespoons canola oil
1⁄4 cup 2% cheese
1⁄4 cup dry-roasted nuts
(e.g. almonds)
1⁄4 cup soy nuts
1 cup brown rice and 6 ounces grilled chicken, with a side salad made from 2 cups spinach and 1 cup cucumbers with 2 tablespoons each olive oil and vinegar.