Weight Loss Nutrition Guide
The Key To Staying On Track
Grocery Shopping
Meal Prepping
Keeping your eye on the prize (always be aware of your goal and the purpose behind achieving it)
Grocery Shopping
Make sure everything you eat has nutritional value. It should benefit your body in some type of way. Minimally processed whole foods high in protein and low in sugar should be the staple of your grocery shopping selection.
Grocery List
Proteins
Wild Fish
Chicken
Grass-fed Steak/Ground Beef
Turkey
Eggs
Whey/Plant Based Protein Powder
Beans/Lentils
Carbs
Sweet Potatoes
White Rice
Brown Rice
Oats
Quinoa
Bananas
Apples
Berries
Fats
Avocado
Coconut Oil
Olive Oil
Nuts/Nut Butters
Seeds/Seed Butters
Veggies
Spinach
Kale
Asparagus
Beets
Cabbage
Brussel Sprouts
Cauliflower
Broccoli
Carrots
Meal Prepping
Prepping your meals is a great way to stay on track. Simple, healthy ingredients work best. Most prepped meals will last between 3-5 days in the refrigerator. They will last longer in the freezer if you want to keep them fresher for longer. If you want to meal prep for the whole week without relying on the freezer, schedule 2 days to meal prep to keep your meals as fresh as possible. You can prepare on Sundays and Wednesdays if that is what you desire. 85-90% of your meals throughout the week should come from your meal prep.
When Meal Prepping
Model Each Meal After the Balanced Plate Guide
Starches include potatoes and grains
When consuming, be sure to eat your protein and veggies first. Eat slowly and mindfully until you are 80% full
Aim For 5 Meals A Day
Eat every 2-4 hours and a total of 5 times per day to help speed up your metabolism. A typical day may consist of 3 full meals and 2 snacks to help you meet your caloric and nutritional needs.
Play with the timing of the meals to determine the frequency of your feeding times. You may find that you feel better eating every 4 hours in the morning but every 2 hours at night. This part will be up to you to determine. Listen to how your body responds. It will still be important to meet your daily nutritional needs regardless of your feeding times.
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1-2 Servings of Protein
2 servings of Veggies
1-2 Servings of Fat
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1-2 Servings of Protein
1 Serving of Fruit
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2 Servings of Protein
2 Servings of Carbs
2 Servings of Veggies
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1-2 Servings of Protein
1 Serving of Fruit
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1-2 Servings of Protein
2 Servings of Veggies
1-2 Servings of Fat
5 Meals Per Day Means 35 Meals For The Week
33 out of the 35 Meals Should Be On Program
2 Meals Per Week Can Be Meals That Are Not Part of Your Program
(Desserts, Alcohol, Eating Out, Junk Food, Etc.)
Hydration
Drinking water will be your best friend when you are trying to lose weight and live a healthy lifestyle. Virtually every chemical reaction that takes place in our bodies requires water; especially our metabolisms. A well hydrated body means your metabolism will be functioning optimally leading to more energy, more fat burning, sharper mental clarity, and better performance in the gym.
Daily Water Intake
Aim for a minimum of half your bodyweight in oz per day
Example: A 200lb person would require 100 oz of water per day
If you want peak performance and fat burning, drink 1 gallon of water per day which is 128 oz per day
Supplements
Supplements are not necessary. Most nutritional needs should be met through a whole foods diet alone. However, supplements can be used to support you on your path to your goal. Always consult with your physician before you start taking any new supplements or begin a new diet program.
Supplements That May Help You Reach Your Goal More Easily
Whey Protein Powder/Plant Based Protein Powder
A Multivitamin
Caffeine
Probiotics
Prebiotics
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