Guideline on How to Eat Throughout the Day

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1 Guideline on How to Eat Throughout the Day 1. Always, always have breakfast within 1 hour of waking up. This will kick start your day and help create the path you will take. It is a known fact that most people who skip breakfast will eat badly throughout the day. 6. Practice portion control. You should have a healthy balance of all food groups. Half of your plate should consist of vegetables. ¼ of your plate protein and ¼ carbs. 2. Do not skip any meals, again this can cause you to make bad decisions. Always prepare. Keep healthy snacks in your bag, desk, car to keep you on track should you be out longer than expected. Try eating a meal or snack every hours. 3. Stay hydrated four to six 16 ounces bottles of water a day is mandatory. Your initial weight loss is water weight. You need to drink an adequate amount of water to avoid dehydration. Also, the process of burning calories requires an adequate supply of water to function efficiently. Dehydration slows down the fat burning process. Water is also important for maintaining or gaining weight as it is responsible for keeping your body s systems running properly. Water flushes out toxins, and keeps your blood cells healthy (fights off illness) 4. Juice, filled with sugar. STAY AWAY from it and use only in emergency and no more than 8 ounces per serving. It can be substituted as a fruit occasionally. 5. Fat, try not to cook with it. Add it to your meals. Bake, grill, steam and/or stir fry using nonfat cooking spray only. At minimum, a single serving of fat a day should be consumed daily. Fat enables you to absorb vitamins and provides an insulation and cover for vital organs. It is an important part of your diet, if consumed correctly. 7. Protein is extremely important when looking to improve your metabolic rate, curb hunger and build muscle mass. If you are looking to keep your assets, it is important that you do not subtract any food group from your diet. The amount of protein you consume daily will vary based off your level of activity, height, weight and goals. 1

2 1. The ideal daily Protein intake for weight loss and weight management is grams per pound of body weight. The actual number will be determined based of your level of activity and goals. More if you are active, less if you are not. Ex... If you are a moderately active and weigh 150 lbs. you should have about 150 grams of protein a day. 2. The ideal daily Protein intake for weight gain is.64 to.82 per pound of body weight each day. 9. Avoid a diet high in sugar, fat or sodium! All three contribute to several health-related diseases and will also cause weight gain in all the wrong areas. Herbalife is my recommended supplement, designed to help you absorb the nutrients your body will take in daily with clean eating. The products listed below are designed to help make getting in your vitamins, minerals and protein easier. Less preparation, less prep makes clean eating easier. There are several apps you can purchase or download to help you calculate what is best. However, for my online clients who have purchased my meal plan, I do the work for them. To learn more about my customized programs, visit my website. BrittneBabeFitness.com 8. Get in your Fiber!! Eat Brown not White carbohydrates (2 3 small servings a day), consume several cups of greens and at least 2-3 fruits per day. Fiber normalizes your bowel movement, lowers cholesterol levels, helps control blood sugar levels and will keep you fuller longer. **Active Fiber Complex - One serving (1 scoop) provides 5g of the recommended 25g- 35g daily grams of soluble and insoluble fiber. US/Catalog/Targeted-Nutrition/Digestive-Health/Active- Fiber-Complex 2

3 **FloriFiber - These specially formulated tablets contain a blend of soluble and insoluble fibers to support digestive health. US/Catalog/Targeted-Nutrition/Digestive- Health/Florafiber **Prolessa A unique Formula that helps to reduce caloric intake by creating a feeling of fullness. Helps promote fat loss and stimulant free. Management/Enhancers/Prolessa-Duo **Total Control Quickly Stimulates Metabolism. Increases Alertness and Provides Energy Management/Enhancers/Total-Control **Formula 1 Shake - Healthy 9 grams of protein. 21 vitamins, minerals and essential nutrients. Management/Formula-1/Formula-1-Healthy-Meal-Nutritional-Shake- Mix 3

4 Strong and Lean in 4 Weeks Menu **ALLERGEN FREE Formula 1 Shake - Healthy 9 grams of protein. 21 vitamins, minerals and essential nutrients SOY AND DAIRY FREE Management/Formula-1/Formula-1-Healthy-Meal-Nutritional- Shake-Mix **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. The strong and lean menu plan gives you a suggested way of getting in a balanced diet using all food groups. While all of us do not have the same goals, it is important to review how much of each food group is recommended (page 1 and 2) if you are looking to lose, gain or maintain a healthy weight. However, if you are just beginning and want to focus on making clean eating choices, start off with the basic plate method. And if you are still hungry, eat more of the good stuff!! Be certain to also reach out to the Brittne Babe Community for support, questions, ideas and advice to keep you going! Herbalife supplements are not needed but only suggested to add to your diet. 4

5 Strong and Lean in 4 Weeks Menu Sunday Monday Tuesday Wednesday Thursday Friday Saturday Flourless Pancakes Berry Green Smoothie 2-3 Eggs Veggie Omelet Use 1/3 ¾ Egg Whites or Egg Beaters option or lower calorie for Vegan option - ¾ cup of Tofu 1-2 slices of whole wheat toast 1 tsp of butter Fat Free Yogurt Soy yogurt for Vegan option. Whole Yogurt for weight gain Berries Blueberry Oatmeal Smoothie Apple, Pear, Orange or ½ ½ tuna sandwich or Low 2-3 Eggs Veggie Omelet Use 1/3 ¾ Egg Whites or Egg Beaters option or lower calorie for Vegan option - ¾ cup of Tofu 1-2 slices of whole wheat toast 1 tsp of butter Fat Free Yogurt Soy yogurt for Vegan option. Whole Yogurt for weight gain Berries Blueberry Oatmeal Smoothie Apple, Pear, Orange or ½ ½ tuna sandwich or Low 1-2 Eggs and ½ cup of Black Beans Breakfast Burrito Use 1/3 ¾ Egg Whites or Egg Beaters option or lower calorie for Vegan option- ¾ cup of Tofu Add ¼ avocado and 1-2 ounces of part skim or soy cheese. Use a small low calorie (60-100) wrap Green Smoothie 1-2 Eggs and ½ cup of Black Beans Breakfast Burrito Use 1/3 ¾ Egg Whites or Egg Beaters option or lower calorie for Vegan option- ¾ cup of Tofu Add ¼ avocado and 1-2 ounces of part skim or soy cheese. Use a small low calorie (60-100) wrap Green Smoothie 5

6 Handful of Granola (optional) sodium deli meat 1 tsp of mayo Handful of Granola (optional) sodium deli meat 1 tsp of mayo ½ tuna sandwich or Low sodium deli meat 1 tsp of mayo Vegetable soup. (Recipe) Vegan protein option is ½ cup of bulgur LOADED BAKE POTATO 4-8 oz. Chicken Breast or oz. Chicken Breast Salad Add as much veggies as you like. Grill or bake your chicken. Vegans can add 1-2 cup of Quinoa and Beans (mixed) Vegetarians can add 4-8 oz. of white fish Use Light Dressing 15 Unsalted whole nuts Vegan protein option is 2 tbsp. of peanut butter 1-2 cups of beans, ½ cup of corn, 1 small tomato and 3-4 cups of lettuce. Use Salsa as dressing Apple, Pear, Orange or ½ 4-8 oz. Chicken Breast Salad Add as much veggies as you like. Grill or bake your chicken. Vegans can add 1-2 cup of Quinoa and Beans (mixed) Vegetarians can add 4-8 oz. of white fish Use Light Dressing 15 Unsalted whole nuts Vegan protein option is 2 tbsp. of peanut butter 1-2 cups of beans, ½ cup of corn, 1 small tomato and 3-4 cups of lettuce. Use Salsa as dressing Apple, Pear, Orange or ½ 4 oz Salmon 2 boiled eggs Green Beans Spinach ½ small tomato 10 olives Serve cold add light balsamic dressing Vegans substitute with 2 cups of Lentils 4 oz Salmon 2 boiled eggs Green Beans Spinach ½ small tomato 10 olives Serve cold add light balsamic dressing Vegans substitute with 2 cups of Lentils 6

7 cup of black beans 1 oz. of reduced fat cheddar or vegan cheese Small Apple 1-2 tbsp. of Peanut Butter Whole wheat or Gluten Free Pasta and Tomatoes 4-8 oz. White Fish or ½ cup of Tofu 2-3 cups of baked, grilled or steamed veggies ½ cup of cooked brown rice or one small yam 4-8 oz. of Lean ground turkey or salmon. Make into a burger and wrap with Romaine Lettuce Hearts Vegan protein option is 1-2 Vegan Patties 4-8 oz. White Fish or ½ cup of Tofu 2-3 cups of baked, grilled or steamed veggies ½ cup of cooked brown rice or one small yam 4-8 oz. of Lean ground turkey or salmon. Make into a burger and wrap with Romaine Lettuce Hearts Vegan protein option is 1-2 Vegan Patties 3-6 oz. Dark Meat Chicken, Fish or 1 cup of Chickpeas 2-3 cups of baked, grilled or steamed veggies ½ cup of cooked rice or one small potato 3-6 oz. Dark Meat Chicken, Fish or 1 cup of Chickpeas 2-3 cups of baked, grilled or steamed veggies ½ cup of cooked rice or one small potato 7

8 Recipes Flourless Pancakes 1 banana 1 egg (whipped) 1 tbsp. of lemon juice ¼ cup of unsweetened dried coconut flakes ½ tsp baking powder ¼ tsp of low sodium salt 1 tsp of coconut oil 1 cup of berries Blend egg, banana, coconut flakes, baking powder and salt. Heat tsp of coconut oil in skillet and pour small circles of batter into pan. Cook until the bottom is brown and flip (cooking time is about 5-7 minutes). In a separate saucepan, combine berries and lemon juice. Boil over medium heat, until tender, and place on top of pancakes. Berry Green Smoothie 1 cup of spinach or kale 1 cup of mixed berries 1 tsp of lemon juice 1 tbsp. of honey 2-3 ice cubes (none if fruit is frozen) 8 oz. of water Blend Blueberry Oatmeal Smoothie ¾ cup of blueberries ½ banana ½ cup of dry oatmeal 1 cup of fat free/soy/lactaid/almond milk Blend 8

9 Green Smoothie 1 cup of baby spinach or kale 1 kiwi (peeled) Squeeze ½ cup of orange juice 1 rib celery 3-4 ice cubes Blend Vegetable Soup 2 cups of low sodium beef broth 1/2 medium carrot 1/2 celery rib 1/2 cup of green beans 1 small tomato Pasta and Tomato Sauce ½ cup of cooked whole wheat pasta or gluten free pasta 2 diced tomatoes 1 tsp of oil 1 garlic clove Add oil tomatoes and garlic to skillet over medium heat. Add salt free seasonings to taste (oregano, Italian seasoning etc..) stir and cover until boiled. Pour sauce over noodles add part skim mozzarella (optional) Coat deep pan with nonfat cooking spray and cook meat until brown Add broth and bring to a boil Add remaining ingredients and bring to a boil Reduce heat, cover and simmer until vegetables are tender All recipes are designed for one single serving. 9

10 For one on one support from me, Skype consultation, customized programs, and weekly check ins please visit to learn more about One on One with Brittne Babe GOOD LUCK!!! 10

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