My Nutrition

I’ve had a lot of people on the blog and on Instagram ask me about my eating. What I consider “clean eating” is probably different from others. 

However, I do not eat processed food. If I have to heat it up, or cook something that’s already been cooked and put in a package, I won’t eat it. Anything that comes from the ground or a tree is what I focus on. 

I love lots of fresh veggies & fruits. If it grows in the ground, on a tree, or plant I eat it in abundance! I have a trick in the grocery store to walk around the perimeter of the store, stick with the produce section, meat, and dairy (almond milk). 

Obviously, I eat meat. I tend to eat natural turkey burgers, organic chicken breasts, salmon, tuna, and tilapia. I will also use deer meat (venison) as my “red meat”. I have completely stopped eating hamburger for almost 2 years. I sometimes will have a bite of something that has hamburger in it, but then I’m usually sick because my body doesn’t process it well. 

I started this journey without cutting out dairy. I used it as a source of protein. Since the beginning of my journey my lactose intolerance has increased to the point where I stay away from dairy. It wasn't a choice I made pertaining to weight loss, but a fellow PCOS Cyster told me about how she noticed less acne breakouts after she limited her dairy intake. After a few instances of ice cream and cheese and my throat forming puss pockets and a doctor recommending to cut back my dairy intake again, I decided to focus on my body and how it works without dairy. I noticed within 7 days of eliminating all dairy that my acne was improving and scars weren't appearing after breakouts. I encourage people to do research on different types of cheese and with all things, use it in moderation. I find myself missing it a lot, and will on occasion enjoy a little cheese in a recipe but then I don't allow it for a while again. (Yes, I break out with acne after eatin cheese. Hasn't failed yet). 

 I do eat with a high protein mind set. I find myself eating protein based meals because of my workout regimens and how it keeps me full and energized. 

When I first started, I cut out carbs, simple and complex. I needed my body to be cleansed and I stuck with veggies, fruits, and protein. Now, with a new workout regime I feel great when I eat complex carbs. I do not eat simple carbs, at all. Some of my complex carbs include whole wheat pasta & brown rice. I now understand you DO NOT want a no carb diet. Your body needs complex carbs to function properly.

Breakfast: I’m not a big breakfast person, especially when it comes to eating it right when I wake up. I don’t want to cook right when I wake up, so I usually do something that I can grab out of the fridge or that takes less than 10 minutes to make. Eating breakfast 30-60 minutes of waking up is so important. It allows your metabolism to have a jump start and it wakes up the digestive track. When you don’t eat within a hour of waking up, your body has a tendency of going into “starvation mode” which will cause overeating and wanting bad food later. 

Breakfast Meal Ideas

 

2 boiled eggs

Half a grapefruit

1 string cheese

- - - - - - - - 

2 whole eggs, scrambled with a dash of fat free milk

1 hand full of spinach (cut into smaller sections)

1 Morning Star veggie patty

          -sometimes I add all parts to make a mixture.

- - - - - -

1 banana

4 strawberries

1 tablespoon of peanut butter (make banana sandwiches with the peanut butter)

- - - - - - - - - -

2 whole eggs scrambled (with or without fat free milk)

Half roma tomato (diced and added to eggs)

Handful of spinach (cut if desired-added to the mix)

- - - - - - - - - -

2 eggs cooked “fried” style in extra virgin olive oil or coconut oil

A couple of spinach leaves on both eggs

A piece of lean turkey topped on eggs

A dash of shredded cheese on top

Half a grapefruit on the side

- - - - - - - - -

1 or 2 eggs, scrambled

Half roma tomato (diced and added)

3 Strawberries

1 Kiwi

- - - - - - - - -

Breakfast Smoothies: I love having protein shakes or “smoothies” for breakfast. It’s easy, takes less effort to cook and eat it and they are perfect for on the go mornings.

4 ice cubes

½ cup organic fat free milk

1 whole banana

1/3 scoop of protein powder (I use Metabolic Drive banana flavor)

- - - - - - - - - - -

4 frozen coconut milk ice cubes (I put the milk in ice trays)

1 banana

4 strawberries

1/3 cup of banana protein powder

- - - - - - - - - -

4 frozen almond milk ice cubes

1 banana

1 tablespoon of natural peanut butter

Reminders:

You can use egg whites in place of whole eggs.

I have recently started to freeze almond milk and coconut milk in ice cub trays for my smoothies. AMMMAZING! I like mine to feel cold and thicker (almost like a milkshake)

Freezing banana bites is a great way to add a thicker texture to your smoothies. 

You don’t have to use protein powder with every smoothie, I do to help recover from hard workouts the night before, or if I know I’ll have a busy day and need more energy.

Lunch & Dinners: I try to get a lot of my veggies in around lunch. I also focus on protein. I very often have fruit after noon; I seem to get a lot of it in the morning. I typically make enough for my dinner to have left overs for lunch the next day. I have always had the motto of having a big hearty salad for lunch with added protein like lean turkey, chicken, or eggs. 

 

My salads consist of the following: romaine lettuce, hand full of spinach, grape tomatoes, chopped cucumber, (a smidge of shredded cheese is acceptable), sprouts, fresh parsley, and/or diced almonds.

Lunch & Dinner Meal Ideas

Small Salad

Chicken breast (size of my hand) (baked on a rack above the juices) seasoned with fresh basil, parsley, lemon juice, and light extra virgin olive oil.

2 small red potatoes cooked in the same spices as above

- - - - - - - - - -

Tilipia

1 whole tilapia (I get mine individually packaged from Costco)

-I put a small amount of extra virgin olive oil, place the frozen tilapia in pan and cover with lemon juice (freshly squeezed, half of a whole lemon). I season it with salt free Mrs. Dash and pepper. cook evenly on both sides

1 spinach salad

4 asparagus cooked in the oven (seasoned with Mrs. Dash & lemon juice).

- - - - - - - - - -

Bread Free Turkey Burger

1 natural turkey burger cooked in a skillet or grill

Topped with romaine lettuce

Slice of tomato

Mozzarella cheese (slice)

A side salad

- - - - - - - - - -  

Tortilla Free Wraps- Veniosn

 2 romaine lettuce leafs-using them as wraps

In the middle of the lettuce leafs

-put ground venison burger

-topped with shredded cheese

-grape tomatoes

- - - - - - - - - - - - -

Tortilla Free Wraps- Chicken

2 romaine lettuce leafs-using them as wraps

In the middle of the lettuce leafs

-put cut up chicken breast (just one breast-if left overs, use in a salad the next day)

-topped with shredded cheese

-grape tomatoes

- - - - - - - - - - - - -

Pita Bread Pizza

1 flat pita bread (try to get a low carb/calorie or whole wheat)

Add 1-2 tablespoon of desired sauce (you can make your own with spices and tomatoes and onions)

Top with a light layer of cheese (white cheeses like swiss or mozzarella are better options)

Add either lean turkey (cut up) or cut up chicken breast (seasoned to your desire)

Add one roma tomato (diced)

Sprinkle fresh parsley, basil, and pepper on top

Cook in the oven for about 15-25 minutes on 350 degrees.

-I watch the oven closely. The crust won’t be super crispy. I eat half of it with either a salad or fresh veggies and use the other half for lunch the next day.

- - - - - - - - - - - - - - -

Stuffed Chicken Breasts

Use 2 chicken breasts- cut a line in the breast to open it up like a pocket.

Stuff with a small handful of chopped spinach

Roll a piece of lean turkey breast into the pocket

Top the chicken with a dash of shredded cheese

Season with Mrs. Dash, fresh herbs as desired

Cook in the oven until done. Usually around 375 degrees for 25-30 minutes. You can cut into the chicken to double check.

I add a salad or fresh veggies on the side. The second chicken breast is for lunch the following day.

- - - - - - - - - - - -

Veggie Stir Fry with Tilapia

Lightly coat the bottom of a skillet with extra virgin olive oil or coconut oil. Also add freshly squeezed lemon juice (half the lemon).

Add broccoli (determine how much based on amount of left overs you want)

Add chopped up carrots

Add minced garlic (small amount)

Add cauliflower

Cook on medium until the broccoli and carrots are starting to get tender

Add half a cucumber (thinly sliced)

Continue to cook on low.

Meanwhile, start the Tilipia with lemon juice (half of a lemon) and a dash of extra virgin olive oil)

Season with Mrs. Dash and fresh herbs.

After fish is cooked, break it up, add it to the stir fry.

- - - - - - - - - - - - -

Chicken Stir Fry

Lightly coat the bottom of a skillet with extra virgin olive oil or coconut oil. Also add freshly squeezed lemon juice (half the lemon).

Add broccoli (determine how much based on amount of left overs you want)

Add chopped up carrots

Add minced garlic (small amount)

Add cauliflower

Cook on medium until the broccoli and carrots are starting to get tender

Add half a cucumber (thinly sliced)

Continue to cook on low.

Meanwhile, while cooking that start cooking sliced cut up chicken breast seasoned how you want it.

Add to the stir fry when chicken is done.

- - - - - - - - - - - - - - -

Turkey or Chicken Wrap

Low carb tortilla-multi grain or whole wheat

Put a little dressing down- you can use fat free ranch, greek yogurt, fat free cream cheese, very thin amounts.

Add chopped up lettuce

The choice of meat

Shredded cheese

Grape tomatoes

Sprouts

Anything else you like on your wraps.

Can wrap or bag in zip lock baggie for a quick and easy lunch.