Day Two: Build your foundation for success for a Lifetime this week
Focus on more Nutrients & creating consistency.
Hydrate with a minimum of .5 oz of pure water per day up to 1 gallon.
Getting enough Protein & non-starchy veggies (no limit) make beautiful bodies!
- Eat protein at breakfast within a half hour of waking, even if you are not hungry. You will re-set your hunger signals and heal metabolism over time changing the timing of what you eat and amounts of protein eaten.
- Eat between 20 and 30 grams of protein at your 3 main meals – lean chicken, turkey, venison, fish, organic dairy or whey, or eggs.
- Eat meals within 4 to 6 hours of each other max- DO NOT skip meals ever for any reason to heal metabolism and cravings. Example – 8am breakfast, 1pm lunch, 6-7pm dinner.
- If you’re very active, you will need a small snack between (see below). If you’re not as active and you do not experience any hunger between meals, don’t snack.
Example Menu – Day 2
3 organic Turkey Sausage, 1/4 cup old fashioned oats = 1/2 c cooked (can cook these in microwave), with 1 tsp organic stick butter + add a few handfuls of spinach to oats. Note: This is non-sweetened oatmeal.
Curried Chicken Apple Salad (1 1/2 cup portion approximately), Romaine salad with your choice of chopped vegetables, nuts/seeds, avocado & balsamic vinegar.
1 Filet of Tilapia, Whitefish or Cod with butter, lemon and herbs, Asparagus- I prefer roasting it in spices in olive oil in the oven. It gets delicious and crispy, plus 1 cup lentils with mushrooms and herbs
Example Protein Snacks – choose 1 between meals if needed
1 scoop organic whey protein like IsaLean or Amped low carb protein (blend with water or 1/4 cup unsweetened almond or cashew milk + water)
100 cal nuts
100 cal Harvest thins or Snack Bite + 12-16 oz green drink
Up to 2 servings organic greens powder per day (mixed with water or sprinkled on foods)
Daily vitamins (including addtl D3)
3-5g Omega Fish oil per day
Click here for my comprehensive vitamin preference
Click here for organic greens preferences
Click here for organic raw, whole food whey Isalean protein powder that tastes as good as it is!
Click here for AMPED organic, low carb protein (chocolate milk flavor is my go to)