Aug 24, 2018

Meal Options

Ideas for meals are a struggle.  For those of you that are on a lunch and dinner plan or dinner only plan here are some ideas that you can prep at home or order from our online store.  I know that some of you already go to the store and "choose your own", but I would like to remind you that you can go in and order extra items to make your life even easier.  

Your calorie count is based on your daily calories. 

Breakfast Options

½ c low fat cottage cheese/1 c fruit

½ c low fat cottage cheese/1 slice whole grain bread

3 egg whites and 1 whole egg (scrambled, omelette style, boiled, poached) can add veggies to omelet/1 slice whole grain bread** or 1 cup fruit

1 8oz cup skim, almond, soy milk / ½ c oatmeal(use sweetener or cinnamon for flavor)/3 boiled egg whites

1 scoop Protein powder/8oz skim milk/½ c fruit

Just Right Eating Pancakes (online store) (the perfect balance of ingredients and very filling) 

Egg white pizza (online store) 1 whole wheat Pepperidge Farm bagel 1 Kroger Carb Master yogurt 

Just Right Eating Breakfast Drink (online store)

Chocolate Protein Oatmeal (online store) How can you go wrong with chocolate, ample protein, and complex cho’s to start your day and get the fat burning process stoked

 

Lunch Options

4-8oz lean protein, 1 cup of veggies(steamed, baked, roasted) seasoned and use 1 tbls olive oil, walnut oil, etc.

salad with a spring blend, handful of lean protein, veggies, and a olive oil and vinegar dressing or a balsamic vinaigrette or something similar - good fats are good as long as you don't overindulge 20-30% of your daily calorie consumption a day

Just Right Eating has a WIDE range of options to make your life easier

 

Snack Ideas

1 boiled egg/3 egg whites (have them pre-boiled so you can put in baggie and go) Cucumber slices, tomato slices, or other veggies of your choice with a couple tbls of hummus (have this ready to go and packaged separately for a quick eat)

 2 rice cakes with 1 tbls of almond butter or peanut butter w. 1 scoop protein powder (you could also split the tablespoon of butter between the 2 rice cakes) 

 Protein shake

Pumpkin Parfait (online store) pumpkin is excellent for recovery, immune system

 Peanut Butter Parfait (online store)

½ c low fat cottage cheese/1 c fruit

1/2 cup of granola and nuts (make your own with unsalted nuts and a high quality granola)

Roll Ups (online store)

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Stephanie will help you with a daily calorie amount that suits your goals and needs, nutritional timing for ultimate performance and results, or just reevaluating your meals. Contact @

sjfitnesstraining@yahoo.com for nutritional and fitness advice