Nutritional habits play an extremely
important role in how you look and ultimately how you feel. Everyone needs
to eat basic and nutritional foods everyday in order to survive. However,
if your goals expand beyond everyday survival (such as fat loss or weight
gain), then your requirements for such things as calories (energy), fat,
protein, carbohydrates, vitamins, minerals and water can change
dramatically.
Whether your goals are to simply eat for
good health or to become a competitive bodybuilder, eating the right foods
and maintaining a consistent and proper diet can become a difficult task.
It may even appear to be impossible to eat the right foods and follow a
nutritious diet with all that you have going on in your life. But ignoring
or making no effort to manage your nutrition can have devastating
consequences on your body.
Here is a sample of a seven day
diet...
Breakfast
1 cup cooked oatmeal with ¼ blueberries
3 egg whites scrambled with Pam olive oil spray
Snack
Fat-free yogurt with strawberries
7 to 10 almonds
Lunch
4 oz. chicken breast (grilled or baked)
1 cup broccoli
½ cup whole grain or brown rice
Snack
1 med apple
1 low-fat string cheese pack or low-fat cubed
cheese
Dinner
4 oz. fish (salmon, tuna, halibut, etc.)
1 cup steamed spinach
Breakfast
½ cup cottage cheese with fruit
2-3 egg whites
Snack
1 med pear
7-10 walnuts
Lunch
Grilled chicken salad loaded with tomatoes, baby
spinach, onions, cucumbers, carrots, and
mushrooms
Sweet potato
Snack
½ bell pepper
2 hard boiled eggs
Dinner
4 oz. red meat grilled
1 cup veggies steamed
Breakfast
Fat-free yogurt with chopped up apples and
ground flaxseed
2 slices of whole grain or whole wheat toast
Snack
Cottage cheese with 7 grape tomatoes
Lunch
1 cup whole wheat or brown rice spaghetti
½ cup spaghetti sauce
4 oz. grilled chicken
½ broccoli steamed
Snack
1 med orange
7-10 almonds
Dinner
4 oz. grilled or baked chicken
Spring mix salad with lots of different veggies
Breakfast
½ small cantaloupe with non-fat yogurt
2 pieces turkey bacon
Snack
7-10 grape tomatoes
2 pieces of turkey
Lunch 3 Chicken tacos with corn tortillas with
tomatoes or salsa, low-fat cheese, guacamole, or
fat free sour cream.
Snack
1 cup of mixed berries
Dinner
4 oz. grilled fish or veggies
1 cup steamed squash or zucchini
Breakfast Egg white omelet loaded with veggies and
some fat free cheese
2 slices of whole grain or whole wheat toast
Snack 2 celery stalks with 1 Tbsp. peanut butter
or almond butter in each
Lunch
4 oz. of grilled chicken or fish
Sweet potato-no butter or salt may use plain
yogurt for “sour cream” or use fat-free sour
cream
5 asparagus spears
Snack
Cottage cheese with pineapple
Dinner
Turkey burger on whole wheat bun with tomatoes,
baby spinach, onion, low fat cheese
Spring mix salad with your choice of veggies
(oil and vinegar type dressing)
Breakfast Breakfast burrito - corn or whole wheat
tortilla
Scrambled eggs with tomatoes, onions, bell
peppers
Salsa
Snack Melon slices with yogurt
7-10 pecans
Lunch Tuna fish sandwich with fat-free mayo on
whole wheat bread
Spring mix salad
Dinner
4 oz. grilled or baked meat (your choice)
1 cup of veggies steamed or a salad
Breakfast 2 slices of French Toast with whole wheat
bread (use egg whites, cinnamon, and vanilla
extract for batter)
1 pat butter
2 tablespoons maple syrup
Apple slices
Glass of milk
Snack Cucumber slices and tomatoes
Lunch Turkey and Swiss sandwich on whole wheat or
whole grain bread
Spring mix salad
Snack 1 med pear
7-10 walnuts
Dinner
Turkey hot dogs on whole grain buns
Sweet potato fries (baked in oven)
Side salad
Breakfast
Lunch
3 Chicken tacos with corn tortillas with
tomatoes or salsa, low-fat cheese, guacamole, or
fat free sour cream.
Lunch