This is my general guide to how I eat healthy & make random meals. The way I eat has helped me to loose weight and maintain where I'm at now. I went from 220 pounds to now 140.
This guide is here for anyone who is embarking on their healthy living journey and needs some guidance. When I started this journey in 2013 I stopped eating pork, beef & dairy so you won't see anything about those in here. I've had this guide stashed in the notes on my phone for years because I didn't believe it would be helpful cuz it's not a detailed list of different meals. If people would ask me for help I'd just send them the note but I realized I should just publish it so it's accessible to everyone so here we are
An initiative I started on the px instagram is GGPF. It's an easy way to remember to eat balanced meals every day. It stands for greens, grains, protein & fruit. All of my meals contain at LEAST two of the food groups.
Everyday I'm just throwing healthy ingredients together to make anything from smoothies, oatmeal bowls, lattes, tacos, wraps, quesadillas, pastas, burrito bowls & more.
The key for always having dinner sorted out during the week is cooking your grains, greens & proteins Sunday or Monday so you have it ready to use all week. Once you have those cooked you can flip them to make different dishes all week or eat the same thing.
For example If I cook shrimp, brown rice, zucchini and black beans on Sunday or Monday I could eat that as a burrito bowl, a quesadilla or tacos all in the same week.
I use the same base ingredients but switch the format & add different vegetables to not get stuck in the cycle of eating the same thing thus getting bored and wanting to venture back to eating unhealthy. You want to actually enjoy what you're eating because this isn't a short term thing.
Your healthy living journey is a life investment not a punishment.
I think people associate healthy eating with eating bland but that's not the case. SEASON YOUR FOOD, You can still season your food and eat amazing meals you just have to make sure you're not overdoing the salt or eating anything with harmful ingredients. Herbs and seasonings not only help add flavor to your meals but a lot of them contain healing and belly fat burning properties like these:
seasonings, dressings & herbs that have health benefits
- cayenne pepper
- organic honey
- organic vanilla
- sesame dressing
- oil of oregano
- chili peppers
Don’t eat anything with 200 grams of sodium (salt) in it.
The key to having better eating habits & seeing a difference in your weight is eating as little processed foods as possible. Incorporate whole foods from the earth into your meals every day. Every vitamin, nutrient, mineral and antioxidant that you can find in the pill aisle can be found in these foods which is why they're so good for you. Everything our bodies need come from the earth already. Fruits, vegetables and grains are going to help you so much in the long run and your body will thank you for it. I look at everything that I eat as an investment into my body and my future.
#pxfittip make sure you’re eating something that grows from the earth at least twice a day
This sticker is your friend and helps make reading the labels of processed food easier. If you’re gonna eat something processed make sure you read the labels, these products can contain high amounts of sugar, salt, harmful dyes and chemicals.
STAY AWAY FROM High Fructose Corn Syrup, white sugar and Genetically Modified Ingredients (GMO's)
If you pick up something processed in the grocery store and it doesn't say NON GMO or is certified organic you need to check the ingredients because there is a 99% chance there are GMO's in it. If you see anything with high fructose corn syrup put it down immediately! High fructose corn syrup is a highly addictive man made sugar. Processed sugar goes straight to your belly, can cause heart disease, diabetes and tooth decay. If you're someone who likes to add sugar to your meals that's something you should stop doing and substitute for one of these healthy alternatives
Don’t eat any single item that has over 20 grams of sugar in it. Don't eat white products, they are refined, bleached & cause weight gain. Substitute for vegetable or wheat based options when you come in contact with white rice, pasta or breads
stay away from artificial flavorings and sweeteners
Artificial sweeteners - sucralose, aspartame, saccharin
Artificial Colors - any flavorings that say “artificial” or that list colors such as blue, lake, red, yellow 1, 2, 3 and caramel color.
I love grains because there are sooooo many and they're very versatile. I can add grains to any meal for a little extra satiety. They're important because they can be full of nutrients like protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). The components in whole grains can help prevent heart disease, obesity and type 2 diabetes.
Make sure wheat products are certified whole wheat or organic. Look for whole wheat as the first ingredient in any grain product
- buckwheat bread or esikel bread or any 100% wheat bread make sure you read the ingredients.
- wheat protein pancake mix
- wheat tortillas
- chia seed quinoa tortilla chips
- wild rice (rice pilaf)
- black beans
- spicy hummas
- *doesn’t have to me spicy
- wheat pita
- wheat pita chips
- wheat pasta
- oatmeal 100% steel oats
- *eat with fruit honey milk etc.
Fruit & Vegetables
Literally médecine straight from the earth!
Figure out which are your favorites and incorporate a few every day to keep your body running above average! There's a reason Popeye the sailor turnt up when he ate his greens. Spinach & kale are two of my favorite superfoods. perfect for salads or sautéed. Fruits and vegetables contain vitamins and nutrients that have long lists of health benefits to care for your body from the inside out.
When buying vegetables get creative and eat the rainbow they each have extensive benefits its all about eating what you like. People don't typically like vegetables but once you season them with your favorites and add them to the right dishes you'll wonder why you hadn't been incorporating them sooner.
my personal faves
- green apples
- green beans
It truly is the most important meal of the day, it sets the tone! When you first wake up the last thing that your body needs is for you to weight it down with a heavy protein & sugar filled meal. Your body needs something to charge you up & have you light on your feet ready to go about your day. For breakfast I choose between a smoothie, matcha latte, fruit bowl, yogurt bowl oatmeal or an organic cereal. Before all of this I make sure the first thing I put in my body is lemon water or plain water. Lemon water is very detoxifying. It can be used to clean your liver, regulate your bodies PH, fight common cold, aide your digestive system and more!
My favorite base for my smoothies is this specific coconut milk. I get it at Aldi! I also use this protein powder in all of my smoothies, I get it from Giant or any grocery store.
Literally took all these pics at or before work because I spend most of my time there and always had to make sure I broke fast with something nutritious!
This is my favorite cereal right now it tastes better than honey bunches of oats and is good for you!
Contrary to popular belief pasta can be your friend you just have to pick the right friends just like in real life. there are whole wheat options and veggie options that are so much better for you & taste great. Pasta is one of my favorite quick go to healthy meals that last a few days.
You can get so creative with it and I love that. I pick whatever veggies I'm feeling at the time sauté them then add my favorite sauce and pasta. I may or may not pair it with shrimp or chicken usually. Salmon & scallops if I have them available but I always have chicken and shrimp on hand.
You need protein to build muscle and keep you energized throughout the day. Protein is the most important nutrient for managing your health, daily performance & body composition. Protein isn't only found in meat it can be found in vegan sources. Make sure all the meat your eating is certified organic. This is important because you don't want to be investing meat products containing hormones, antibiotics, pesticides and phosphates. These chemicals can cause premature aging, tumor growth (cancer)
- black bean veggie burgers
- organic grass fed chicken
- chilean sea bass
- black beans
- flax seeds
- peanut butter
Atlantic wild caught salmon: cook with parsley/cilantro good for removing toxins from salmon
avocados: i love adding these on the side of any meal or making guacamole to snack on anytime.
Orgain Organic Protein powder
During the day here are my personal snack options, find what works for you as long as it’s organic low in sugar and salt. mine are:
- granola bars
- chia seed or black corn tortilla chips to dip in guacamole or hummus
- dairy free yogurt
- organic cereal
- apple sauce
- peanut butter crackers
- coconut milk or almond milk yogurt
- coconut chips
- dark chocolate
- peanut butter crackers
- pomegranate seeds
- any fruit
anything that doesn't contain processed sugar. these are my go to drinks
- organic lemonade
- matcha tea & matcha latte's ** energy, caffeine, antioxidants, belly fat burning properties, speeds your metabolism drink every morning & before bed
- ginger tea great for belly fat burning and building immunity towards illness
- water: at least 5 bottles/cups a day *add lemon, cucumbers or other fruits for added benefits. drink a glass as soon as you wake up & before u fall asleep
- vanilla almond milk
- vanilla oat milk
- organic coconut milk
- smoothies w/ organic protein powder
*all of these id throw in smoothies or oatmeal
- almond butter
- apple butter
- peanut butter
- coconut shreds
- hemp seeds
- chia seeds
- cocoa *100 percent organic
- macaroot powder
- matcha powder
Eating healthy consistently, making it a lifestyle is all about choices. Everything that I used to eat before I started this lifestyle I was able to replace with a healthier version. There's always a healthier version. The problem is growing up we were so used to getting the cheap sugar filled processed GMO versions of our favorite snacks that we got used to it and it's all we know. Also as the world adapts to more people leaning towards healthier lifestyles more options have been made available. Every week there's a new health food brand in Giant and Safeway. At one point you could only get quality organic foods at Whole Foods.
I say all this to say is that if you look at eating healthy with a limiting mindset: "I'm depriving myself of my favorite foods" "this is just a diet" "eating healthy is so bland" You'll be unhappy and you won't see any changes and you'll probably go back to eating unhealthy and not seeing the changes you want in your body.
Looking at your healthy living journey with a growth mindset which would be finding healthier alternatives to the foods you grew up eating and discovering new favorites.
The growth mindset is always the way to go