1 round 30 seconds on 5 second break = 10 mins total
V-sit-ups - Crunches
Side waterbugs Right & Side Waterbugs Left (laying on your side, arm full extended, legs full extended, side crunch up and touch your foot)
Superman's (on stomach, lift legs and upper body) - Starfish hold (Push up position and hold with arms and legs spread)
Side Bridges Right - leg lowers Side bridges Left - leg lower kickups
Superwoman Legs (superman but only the legs lift) - Plank slide outs
Windshield wipers big - small (Big = all the way to the ground)
Upper body crunches (arms straight abouve head) - Flutter kicks (Just the lower body kicking)
Full sit ups and punch - Egg rolls (V sit possition rock back and forth)
Alt waterbugs (laying on your back, touch opposite hand to foot) - kickups
BELLY BURN 23 - THE ULTIMATE RESET
Pick one task daily in any order you want and do it.
Report which task you completed in your tracking sheet.
WEEK 1
100 Burpees Through The Day: Soon as you get up until you go to bed its burpee day (yeahhh!) you can spread them through your day or do them all at once. Go nuts 🙂
Modification: 10 burpees - 20 jumping jacks - 20 squats x 2 rounds
Ultimate Leg Burn: Jump squats or squats for 1 min then squat hold/wall sit for 1 min
All out air bike x 1 min. If you don’t have access to the bike do jumping jacks/star jacks for 1 min.
Fly High Challenge: 30 DB or cable flys no break (start heavy, go to failure, then drop to lighter) you should have a crazy pump by the end of this and be lifting next to nothing because you started heavy on your first 5-10 reps.
Booty Band Bonanza: 2 mins alternate every 15 seconds from KIKI’s to squats using a booty band. BOOTAY BURNNNN!
Super Shred in 5: Set a timer for 2 mins, every 20 seconds you switch exercises
High Knees - Push ups - Jumping jacks - Air Squats - Burpees - Ali Shuffle
Tight and right Abs: Abs are a great active recovery workout. Do this ideally first thing when you have no food in your stomach. https://youtube.com/live/47tqV74pxR0 Don’t forget to check in for this workout in the Fit Fam.
WEEK 2
100 Push ups through the day. My recommendation is 5 sets of 20 through the day. Or push yourself and see how many you can do in one sitting, but don’t push through any shoulder pain.
Modification: Do as many as you can off your knees, then go to your knees, then go to the wall for your push ups.
Single Leg Will Get Cha: 100 Per side single leg bodyweight step ups. Go for full range of motion, use weights for extra gains. PS you can switch at fatigue.
Jump & Ski: Jump Ski’s for 1 min straight or Jump ninja slices holding DB’s
Straight Arm PullDown Muscle Camp: 30 DB Rows or cable straight arm pulldowns no break (start heavy, go to failure, then drop to lighter) you should have a crazy pump by the end of this and be lifting next to nothing because you started heavy on your first 5-10 reps.
100 Squats through the day: They can be body weight or I suggest to do them weighted to get more booty gains. Break them up how you see fit.
Super Shred in 5: Set a timer for 2 mins, every 20 seconds you switch exercises
High Knees - Push ups - Jumping jacks - Air Squats - Burpees - Ali Shuffle
Twist & Shout: Windshield Wipers 20 total - Weighted Russian twists 20 per side - Side Waterbugs 20 per side - Sprinter Crunches 20 Total
WEEK 3
100 Hip Bridges: Aim for 100 straight or break them up through the day. Add resistance if you can, also dry using a bench so you can get deeper hip drops.
Military Press: 50 total military press, start heavy go lighter at fatigue
Rope-A-Dope: 1 Min all out alternating quick hands or use 2 5lb dumbbells and do alternating front raises for a min straight OR hit the bag with gloves all out for 1 min
Modification: Grab boxing gloves and hit the bags for 1 min straight!
Bicep King: 50 Drop Set Bicep Curls (start heavy, max 10 reps) then drop lighter until failure
Hammies: 25 Stiff legged Deadlifts - 25 Sumo Deadlifts
Super Shred in 5: Set a timer for 2 mins, every 20 seconds you switch exercises
High Knees - Push ups - Jumping jacks - Air Squats - Burpees - Ali Shuffle
Crunch Marathon: 100 Crunches - 100 Per Side Crunches
WEEK 4
Don’t be a sissy and squat: 100 Sissy squats, use small dumbbells under your heels and squat away.
Calf Crusher: Do 100 calf raises, 50 on each leg, with a pause at the top of each raise. If you have access to stairs, do them on a step for extra range.
Side Raisers!: 50 Drop Set Side Raises (start heavy, max 10 reps) then drop lighter until failure. If no equipment, do 50 dips.
SUMO Squats: 100 Sumo Squats, start heavy, drop down, aim for max 10 reps per weight.
3 Min Burn: Do 3 straight minutes of alternating explosive steps ups.
Modification: walk up and down the stairs for 3 mins straight
Super Shred in 5: Set a timer for 2 mins, every 20 seconds you switch exercises
High Knees - Push ups - Jumping jacks - Air Squats - Burpees - Ali Shuffle
Low Abs: 25 Reverse crunches - 25 Straight leg kickups - 25 Leg lowers
Week 3 - Wave method
-We will start our calories high, drop in the middle with a fast and finish high while cleaning it up in prep for peak week.
7-Day Meal Plan - Wave Method Sample Meal Plan
Everyday Daily Start (11 AM)
Greens Shake
1 serving greens powder
10g collagen
40g spinach
Ice and water (blended)
Double Limitless Protein Shake
60g protein powder mixed with water or your preferred milk alternative
Monday
Total: 1300 calsMacros: 45% protein, 35% carbs, 20% fat
Meal 2 (1 PM)
Scrambled Egg Whites (200g)
200g egg whites
1 tsp olive oil
Whole Grain Toast (2 slices)
Meal 3 (4 PM)
Grilled Steak (100g)
Seasoned with salt and pepper
Steamed Broccoli (100g)
Meal 4 (7 PM)
Greek Yogurt (150g)
0% fat
Mixed Berries (100g)
Tuesday
Total: 1300 calsMacros: 45% protein, 35% carbs, 20% fat
Meal 2 (1 PM)
Egg White Omelet (200g egg whites)
Fill with bell peppers and onions
Quinoa (100g, cooked)
Meal 3 (4 PM)
Grilled Chicken Breast (150g)
Seasoned with herbs
Roasted Sweet Potato (100g)
Meal 4 (7 PM)
Cottage Cheese (200g)
Sliced Pineapple (100g)
Wednesday
Total: 1300 calsMacros: 45% protein, 35% carbs, 20% fat
Meal 2 (1 PM)
Egg White Scramble (200g)
Add spinach and mushrooms
Brown Rice (100g, cooked)
Meal 3 (4 PM)
Steak (150g)
Grilled with garlic and rosemary
Green Beans (100g)
Meal 4 (7 PM)
Almonds (30g)
Apple (1 medium)
Thursday
Total: 1000 calsMacros: 45% protein, 35% carbs, 20% fat(Start fasting at 4 PM)
Meal 2 (1 PM)
Egg White Frittata (200g)
Add zucchini and cheese
Whole Grain Toast (1 slice)
Meal 3 (4 PM)
Ground Beef (100g)
Cooked with taco seasoning
Black Beans (50g)
Friday
Total: 1000 calsMacros: 45% protein, 35% carbs, 20% fat(Start fasting at 4 PM)
Meal 2 (1 PM)
Egg White Omelet (200g)
Fill with tomatoes and basil
Oats (40g, dry)
Meal 3 (4 PM)
Chicken Thighs (150g)
Baked with spices
Asparagus (100g)
Saturday
Total: 1400 calsMacros: 30% protein, 50% carbs, 20% fat
Meal 2 (1 PM)
Egg White and Cheese Breakfast Burrito
200g egg whites, 1 whole grain tortilla, cheese
Fruit Smoothie
1 banana, 100g mixed berries, 200ml almond milk
Meal 3 (4 PM)
Steak (200g)
Grilled with chimichurri sauce
Roasted Vegetables (150g)
Bell peppers, zucchini, carrots
Meal 4 (7 PM)
Brown Rice (100g, cooked)
Nuts (30g)
Sunday
Total: 1400 calsMacros: 30% protein, 50% carbs, 20% fat(Whole foods only)
Meal 2 (1 PM)
Egg White Salad
200g egg whites, mixed greens, cherry tomatoes, cucumber
Quinoa Salad
100g quinoa, diced peppers, olive oil, lemon
Meal 3 (4 PM)
Grilled Chicken Breast (200g)
With herbs
Sweet Potato (150g)
Meal 4 (7 PM)
Fresh Fruit Salad
Assorted fruits (e.g., apples, berries, oranges)
Notes:
If you don't like fish, you can substitute with chicken, ground beef, or other proteins you prefer.
Adjust the portion sizes according to your calorie needs while maintaining the macro ratios.
Feel free to let me know if you need any modifications or additional recipes!
Week 2 Guidance
GREEAN'S Power shake still remains as your first calories: 1 scoop of GREEANS, 1 scoop of Progressive Collagen, handful of spinach, ice & water blended. Also enjoy a protein bar, nary bar or 2 maria waffles.
You can remain having your detox shot in the morning, I suggest if you workout in the am, do it after, not before..
Lets switch from the costco ones, unless you still have, then finish...
Here's a formula: 1 oz Apple Cider Vinegar - pinch of Ginger - pinch of ground Turmeric - SMALL amount of Cayenne pepper
Week 2 Questions
Why did the scale show that I lost weight but gained fat and lost muscle?
You haven't changed in muscle or fat percentage, but the overall size of your body has shrunk.
Water weight. If you had a change in macro or you are not hydrated like you were the last time, the in body scan isn't the same based on fluids.
Calorie deficit, you could have lost some muscle in the process of losing fat, depending on your overall deficit. If you lost 5 lbs, good chance you lost a lb of muscle.
WEEK 2 Sample meal plan
Monday & Tuesday = Ke-Pro (high protein & high fat, low carb) & Whole foods
Greens Shake & Limitless Double Scoop (11 am)
Ingredients: 1 scoop of greeans supplement, 1 scoop (10g) of progressive collagen, 40g spinach, ice, and water;
Limitless Double Scoop protein shake (60g protein)
Calories & Macros: ~50 calories | Protein: ~10g | Carbs: ~3g | Fat: ~0g (Greens Shake)
Calories & Macros: ~200 calories | Protein: ~60g (Limitless Double Scoop)
Nary Bar-Maria Waffle Swap: (or a 200-250 calorie protein bar with about 10-15 grams of protein, 25 grams of carbs and 10 grams of fat that are ideally whole foods, but you can use a generic protein bar like carb killer.
Meal 1: Sirloin Steak with Sautéed Spinach
Ingredients: 6 oz sirloin steak, 2 cups fresh spinach, 1 tbsp olive oil, salt, and pepper
Cooking Instructions: Sear seasoned steak in a hot skillet for 4-5 minutes per side; sauté spinach in olive oil until wilted.
Calories & Macros: ~450 calories | Protein: ~50g | Carbs: ~5g | Fat: ~25g
Meal 2: Chicken Thighs with Roasted Broccoli
Ingredients: 6 oz chicken thighs, 2 cups broccoli florets, 1 tbsp olive oil, salt, pepper, and herbs
Cooking Instructions: Roast broccoli at 400°F for 20 minutes; cook seasoned chicken thighs in a skillet or oven until 165°F.
Calories & Macros: ~500 calories | Protein: ~45g | Carbs: ~10g | Fat: ~30g
Meal 3: Vegan Chickpea Salad
Ingredients: 1 cup canned chickpeas, 1/2 avocado, 1/2 cup cucumber, 1 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper
Cooking Instructions: Combine all ingredients in a bowl and toss gently.
Calories & Macros: ~350 calories | Protein: ~15g | Carbs: ~30g | Fat: ~20g
Wednesday = whole foods & Carb reset
1400 cals 30%protein 50% carbs 20% fats
Meal Suggestion 1: Chicken Breast with Brown Rice and Vegetables
Ingredients:
6 oz grilled chicken breast
1 cup cooked brown rice
1 cup mixed steamed vegetables (broccoli, carrots, bell peppers)
1 tbsp olive oil
Salt, pepper, and herbs (e.g., thyme or oregano)
Cooking Instructions: Grill or pan-cook the seasoned chicken breast until fully cooked. Serve with cooked brown rice and steamed vegetables drizzled with olive oil and seasoned with salt and pepper.
Calories & Macros:
~600 calories | Protein: ~40g | Carbs: ~80g | Fat: ~15g
Meal Suggestion 2: Ground Beef Stir Fry
Ingredients:
6 oz lean ground beef
2 cups mixed vegetables (bell peppers, snap peas, carrots)
1 cup cooked jasmine rice
1 tbsp soy sauce (or tamari for gluten-free)
1 tbsp sesame oil
Garlic and ginger to taste
Cooking Instructions: In a skillet, cook ground beef until browned. Add mixed vegetables, garlic, and ginger; stir-fry until vegetables are tender. Stir in cooked rice and soy sauce, cooking until heated through. Drizzle with sesame oil before serving.
Calories & Macros:~700 calories | Protein: ~45g | Carbs: ~90g | Fat: ~20g
Meal Suggestion 3: Vegan Quinoa & Lentil Bowl
Ingredients:
1 cup cooked quinoa
1 cup cooked lentils (canned or boiled)
1 cup diced tomatoes
1/2 avocado, diced
1 cup spinach
1 tbsp olive oil
Lemon juice, salt, and pepper to taste
Cooking Instructions:In a bowl, combine cooked quinoa, lentils, diced tomatoes, and spinach. Top with avocado, drizzle with olive oil and lemon juice, and season with salt and pepper.
Calories & Macros:~500 calories | Protein: ~25g | Carbs: ~65g | Fat: ~15g
Thursday Meal Plan (Total Calories: 1000): stop eating at 4 pm Friday will be the same with GREEAN's shake at 11 am with bar, then meal 1 resumes at 4 pm
11 am: Greens Shake & Protein Bar
Ingredients:
1 scoop of greens supplement
1 scoop (10g) of collagen
40g spinach
Ice and water
1 protein bar (200-250 calories, ~10-15g protein)
Cooking Instructions:Blend the greens shake ingredients until smooth. Enjoy with the protein bar.
Calories & Macros:~250-300 calories | Protein: ~20g | Carbs: ~30g | Fat: ~10g
Meal Suggestion 1: Scrambled Eggs and Egg Whites on Toast
Ingredients:
2 large eggs
1 cup egg whites
2 slices whole-grain bread
1/2 tbsp olive oil (for cooking)
Salt and pepper to taste
Cooking Instructions:In a skillet, heat olive oil. Scramble the eggs and egg whites until cooked. Toast the bread and serve topped with the scrambled eggs. Season with salt and pepper.
Calories & Macros:~400 calories | Protein: ~40g | Carbs: ~40g | Fat: ~10g
Meal Suggestion 2: Sweet Potato and Black Bean Bowl
Ingredients:
1 medium sweet potato (about 150g), cubed and roasted
1/2 cup canned black beans (drained and rinsed)
1/2 avocado, diced
1 cup spinach
1 tbsp olive oil
Salt, pepper, and lime juice to taste
Cooking Instructions:Roast cubed sweet potato at 400°F (200°C) for about 25 minutes until tender. In a bowl, combine roasted sweet potato, black beans, spinach, and avocado. Drizzle with olive oil and season with lime juice, salt, and pepper.
Calories & Macros:~350 calories | Protein: ~10g | Carbs: ~60g | Fat: ~15g
Saturday & Sunday Meal Plan (Total Calories: 1400)
11 am: Greens Shake & Protein Bar
Ingredients:
1 scoop of greens supplement
1 scoop (10g) of collagen
40g spinach
Ice and water
1 protein bar (200-250 calories, ~10-15g protein)
Meal 1: Protein-Packed Breakfast Bowl
Ingredients:
4 large egg whites
2 whole eggs
1/2 cup cooked oats
1 scoop protein powder (vanilla or unflavored)
1/2 cup mixed berries (fresh or frozen)
1/2 tbsp almond butter
Cooking Instructions:Scramble egg whites and whole eggs in a skillet. In a bowl, combine cooked oats, protein powder, and berries. Top with scrambled eggs and a drizzle of almond butter.
Calories & Macros:~500 calories | Protein: ~50g | Carbs: ~40g | Fat: ~15g
Meal 2: Lunch with Pizza Slice
Ingredients:
1 slice of pizza (approx. 250-300 calories, depending on toppings)
3 oz grilled chicken breast (sliced)
1 cup mixed salad greens
1 tbsp olive oil (for dressing)
Balsamic vinegar or lemon juice
Cooking Instructions:Serve the pizza slice with sliced grilled chicken on top of mixed salad greens. Drizzle with olive oil and balsamic vinegar or lemon juice.
Calories & Macros:~400-450 calories | Protein: ~40g | Carbs: ~30g | Fat: ~20g
Snack: Ice Cream Bar & Nibs
Ingredients:
1 ice cream bar (approx. 150-200 calories)
1 oz chocolate nibs or candy nibs (approx. 150 calories)
Calories & Macros:~300-350 calories | Protein: ~5g | Carbs: ~40g | Fat: ~15g
Meal 3: High-Protein Dinner
Ingredients:
5 oz lean ground turkey or beef
1 cup steamed broccoli
1/2 avocado
1 tbsp olive oil (for cooking)
Garlic and spices to taste
Cooking Instructions:Cook ground turkey or beef in olive oil with garlic and spices until browned. Serve with steamed broccoli and sliced avocado.
Calories & Macros:~400 calories | Protein: ~45g | Carbs: ~20g | Fat: ~20g
Homework: Only Dumbbells
3 set 30 seconds each exercise, 10 seconds between...20 seconds break between circuits
1 Push ups & V-situps - crunches - Jumping jacks
2 Bent over rows & Side waterbugs R&L - Jump squats
3 Military press & Alt waterbugs - kickups - Ali shuffle
4 Bicep curls & Upper body crunches -flutter kicks - High knees
Week 1 COMMON QUESTIONS
How Do I find active calories in the garmin app?
Open app - Health status - Calories - Go to the day - Active is right there
How can I not get hungry during a fast after I've eaten all my calories?
First, try to avoid processed foods as your calories before you start your fast, so your body doesn't digest it so quickly and make you hungry later...
Second, go to 0 calories drinks. Fluids can fill up the stomach, keeping the body feeling full.
Third, if you really struggle later in the evening, brush your teeth go to bed lol or have 30 grams of protein (any source).
Time management made easy: you will get to the gym
-In a google doc time dump everything you need to do daily
-Organize them into checkboxes and by day
-Clump things that go together
-Add in things you need to do on certain days
-Print it off, start checking off boxes
-Every Sunday reassess the doc and adjust as needed
7-Day Detox Meal Plan Process Manual
Objective: To detox the body, reset the digestive system, and manage calorie intake while maintaining energy levels and promoting fat loss.
Note if you workout in the early morning, move everything forward by 2 hours.
If you need to eat at night, then move everything forward by 2 hours except your last meal, which can be in the evening. (eat-stop-eat method)
Greeans shake will be at the same time everyday.
Detox shot is anytime after workout but before 11 am Greeans shake.
Day 0: Preparation
Calorie/Macro Goal: 1500 Calories (40% Protein, 35% Carbs, 25% Fat)
Tasks:
1. Start Fasting: Stop eating at 7 pm.
2. Meal Prep: Prepare your meals for the week based on the meal plan provided.
3. Book Classes: Schedule your workouts for the week.
4. Detox Shots: Make a week’s worth of lemon ginger detox shots using the provided recipe.
Monday Day 1: Higher Calorie Day
Calorie/Macro Goal: 1500 Calories (40% Protein, 35% Carbs, 25% Fat)
Guidelines:
• No added sugars, no bread products, no alcohol, whole foods only.
• Detox Shot: Take a lemon ginger detox shot first thing in the morning.
Meal Plan:
7-9 am: Detox Shot
11 AM:
• Greeans Super Drink (Spinach, water, ice, collagen powder)
• Double Protein Shake + 1 Nary Bar (250 calories)
2 PM:
• 6 oz Chicken Breast, 1 cup Broccoli, 1/2 Avocado
5 PM:
• 6 oz Lean Steak, 1 cup Brown Rice, Mixed Green Salad with Olive Oil
Fast Start: 7 pm.
Tuesday Day 2: Repeat of Day 1
Calorie/Macro Goal: 1500 Calories (40% Protein, 35% Carbs, 25% Fat)
Same Guidelines and Meal Plan as Day 1.
First calories at 11 am stop eating at 7 pm.
Wednesday Day 3 & 4: Open back up non whole foods, keep it the same
Calorie/Macro Goal: 1500 Calories (40% Protein, 35% Carbs, 25% Fat)
Meal Plan:
7-9 am: Detox Shot
11 AM:
• Greeans Super Drink
• Double Protein Shake + 1 Nary Bar
2 PM:
• 6 oz Chicken Breast, 1 cup Spinach with red wine vinaigrette, 1/2 Avocado
5 PM:
• 6 oz Lean Steak, 1 cup Brown Rice, Mixed Green Salad with red wine vinaigrette. or mixed veggies from frozen.
Fast Start: 7 pm.
Friday Day 5: 24-Hour Fast
Calorie/Macro Goal (After Fast): 1000-1200 Calories (40% Protein, 35% Carbs, 25% Fat)
Guidelines:
• 5 PM: Eat calories before 5 pm then stop. All 0 calories food items are ok.
There’s flexibility for extra calories if you feel you are in starvation mode.
Meal Plan:
7-9 am: Detox Shot
11 AM:
GREEANS SHAKE:, Spinach, Collagen, Greeans Super Drink
1PM:
Double Protein Shake + 1 Nary Bar
6-7 PM:
• 6 oz Chicken Breast, 1 cup of rice & Mixed Green Salad with red wine vinaigrette.
Day 6 : Resume eating after fast Friday
Calorie/Macro Goal: 1200 Calories (50% Protein, 30% Carbs, 20% Fat)
Guidelines:
• Keep protein high to prevent hunger; focus on slow-digesting macros.
Meal Plan:
7-9 am: Detox Shot
11 AM:
• Greeans Super Drink
3 PM:
Double Protein Shake + 1 Nary Bar
6-7 PM:
• 6 oz Lean Steak, 1 cup Brown Rice, Mixed Green Salad with red wine vinaigrette. or mixed veggies from frozen.
Fast Start: 7 pm.
Day 7 : Resume eating after fast Friday
Calorie/Macro Goal: 1500 Calories (50% Protein, 30% Carbs, 20% Fat)
7-9 am: Detox Shot
11 AM:
• Greeans Super Drink
Double Protein Shake + 1 Nary Bar
2 PM:
• 6 oz Chicken Breast, 1 cup Broccoli, 1/2 Avocado
5 PM:
• 6 oz Lean Steak, 1/2 cup Brown Rice, Mixed Green Salad with Olive Oil
Fast Start: 7 pm.
Week at a glance
M-T = Whole foods only, can add fruit if snacky or hungry. All sups are ok.
Calorie/Macro Goal: 1500 Calories (40% Protein, 35% Carbs, 25% Fat)
W & Th= Same macros/cals, can bring back breads & sugars etc..
Calorie/Macro Goal: 1500 Calories (40% Protein, 35% Carbs, 25% Fat)
F & Sat = Calorie cut with a modified fast.
Calorie/Macro Goal: 1200 Calories (50% Protein, 30% Carbs, 20% Fat)
Sun = reload calories from the 2 day low cal days.
Calorie/Macro Goal: 1500 Calories (50% Protein, 30% Carbs, 20% Fat)
“Bread” or bread-related Products
Here’s a list of foods that are considered "bread" or bread-related products that can cause body inflammation or gut bloat:
White Bread: Made from refined flour, low in fiber, and can spike blood sugar levels.
Whole Wheat Bread: While often considered healthier, it can still cause bloating and inflammation in some people, especially those sensitive to gluten.
Bagels: Dense and often made from refined flour, high in carbs, and can cause bloating.
Muffins: Typically high in sugar and refined flour, leading to potential inflammation.
Croissants: High in refined flour and butter, can contribute to bloating and inflammation.
Pita Bread: Made from refined flour, which can be problematic for those sensitive to gluten.
Tortillas (Flour-based): Often made with refined flour and can cause bloating.
Baguettes: High in refined flour and can contribute to inflammation.
Rye Bread: Contains gluten, which can be inflammatory for some people.
Sourdough Bread: Although it has probiotics, it still contains gluten and can cause bloating in sensitive individuals.
Added Sugars
Added sugars are common in many foods we eat today, often hidden in items that might not even taste sweet. Here are the top 10 foods and drinks where added sugars are commonly found:
Soft Drinks/Soda: A major source of added sugars, often containing high-fructose corn syrup or other sweeteners.
Candy and Sweets: Includes chocolates, gummies, hard candies, and other confections loaded with added sugars.
Pastries, Cakes, and Cookies: Baked goods like donuts, muffins, cakes, and cookies typically have high sugar content.
Flavored Yogurt: Often marketed as healthy, but many flavored yogurts contain significant amounts of added sugars.
Breakfast Cereals: Especially those marketed to children, these cereals are often packed with added sugars.
Ice Cream and Frozen Desserts: These treats are typically high in added sugars to enhance flavor.
Fruit Juices and Smoothies: While natural fruit contains sugar, many commercial juices and smoothies have added sugars to enhance sweetness.
Condiments and Sauces: Ketchup, barbecue sauce, salad dressings, and other condiments often contain added sugars.
Energy Bars/Protein Bars: While marketed as healthy, many of these bars contain a lot of added sugars.
Coffee Drinks: Specialty coffee drinks, especially those with flavored syrups, whipped cream, or added chocolate, often have high sugar content.
10 Ideas for healthy, whole foods, high protein snacks: Alternative Meal
Greek Yogurt with Berries and Chia Seeds: Greek yogurt is high in protein, and adding berries and chia seeds provides fiber and antioxidants.
Cottage Cheese with Pineapple: Cottage cheese is rich in protein, and pineapple adds a natural sweetness with a dose of vitamins.
Hard-Boiled Eggs with Avocado: A great source of complete protein from the eggs and healthy fats from the avocado.
Tuna Salad with Veggies: Mix canned tuna with a little olive oil and lemon juice, and pair it with sliced cucumber, carrots, or bell peppers.
Turkey or Chicken Roll-Ups: Roll slices of turkey or chicken breast with avocado slices or hummus for a protein-packed snack.
Edamame with Sea Salt: Steamed edamame is a high-protein, plant-based snack with a satisfying crunch.
Almond Butter and Apple Slices: Almond butter adds protein and healthy fats, while apple slices provide fiber and natural sweetness.
Beef Jerky (Low-Sodium): A portable, high-protein snack; look for brands without added sugars and preservatives.
Chickpea Salad: Roasted chickpeas mixed with diced tomatoes, cucumbers, and a squeeze of lemon juice offer a plant-based protein snack.
Quinoa and Black Bean Salad: Cooked quinoa mixed with black beans, corn, cilantro, and a dash of lime juice makes a protein-rich, whole food snack.
10 Alternative Meal Combos:
Each balanced with a lean protein, a complex carbohydrate, dark green veggies, and a fruit snack:
6oz Grilled Salmon, 1 Sweet Potato, 1 cup Steamed Spinach with Lemon Juice, and a Sliced Apple
Protein: Salmon
Carb: Sweet Potato
Veggies: Spinach with Lemon Juice
Fruit Snack: Sliced Apple
6oz Lean Beef, 1 cup Quinoa, 1 cup Kale with Balsamic Vinegar, and a Pear
Protein: Lean Beef
Carb: Quinoa
Veggies: Kale with Balsamic Vinegar
Fruit Snack: Pear
6oz Turkey Breast, 1 cup Brown Rice, 1 cup Broccoli with Olive Oil, and a Handful of Grapes
Protein: Turkey Breast
Carb: Brown Rice
Veggies: Broccoli with Olive Oil
Fruit Snack: Grapes
6oz Grilled Tofu, 1 cup Barley, 1 cup Swiss Chard with Apple Cider Vinegar, and a Sliced Orange
Protein: Grilled Tofu
Carb: Barley
Veggies: Swiss Chard with Apple Cider Vinegar
Fruit Snack: Sliced Orange
6oz Pork Tenderloin, 1 cup Farro, 1 cup Green Beans with Dijon Mustard, and a Banana
Protein: Pork Tenderloin
Carb: Farro
Veggies: Green Beans with Dijon Mustard
Fruit Snack: Banana
6oz Shrimp, 1 cup Couscous, 1 cup Arugula with Lemon Vinaigrette, and a Mixed Berry Cup
Protein: Shrimp
Carb: Couscous
Veggies: Arugula with Lemon Vinaigrette
Fruit Snack: Mixed Berry Cup
6oz Grilled Lamb, 1 cup Bulgur Wheat, 1 cup Collard Greens with Garlic, and a Plum
Protein: Grilled Lamb
Carb: Bulgur Wheat
Veggies: Collard Greens with Garlic
Fruit Snack: Plum
6oz Baked Chicken Thighs, 1 cup Wild Rice, 1 cup Bok Choy with Sesame Oil, and a Kiwi
Protein: Baked Chicken Thighs
Carb: Wild Rice
Veggies: Bok Choy with Sesame Oil
Fruit Snack: Kiwi
6oz Cod Fillet, 1 cup Lentils, 1 cup Mustard Greens with Red Wine Vinaigrette, and a Peach
Protein: Cod Fillet
Carb: Lentils
Veggies: Mustard Greens with Red Wine Vinaigrette
Fruit Snack: Peach
6oz Grilled Venison, 1 cup Millet, 1 cup Asparagus with Lemon Juice, and a Pineapple Slice
Protein: Grilled Venison
Carb: Millet
Veggies: Asparagus with Lemon Juice
Fruit Snack: Pineapple Slice
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