As with any challenge, preparation is a huge part of your success. You have to have the right foods available and on hand at all times. That is why the grocery store is your best friend. Not restaurants and not fast food joints because it is only at a grocery store where you have the information available to know what you are putting in your body.
When going to the grocery store, look for fresh vegetables, fruits, super carbohydrates and lean proteins. As a pescatarian, my proteins represent fish, beans or other high protein foods, however, you can look at lean meats, such as chicken breast.
When losing weight, you want to take into account that as a woman, you want to stay between 1200 to 1400 calories.
Here is a snapshot of what that looks like
4 servings – Primary vegetables
2 servings – Secondary vegetables & grains
2 servings – Fresh fruit
4 servings – Lean protein
3 servings – Healthy fats
This is pretty much what I follow, except that I would include a 3rd serving of secondary vegetables & grains.
Primary vegetable options – My favorites are spinach, mushrooms and kale!
Kale – 1 cup cooked or unlimited raw
Spinach – 1 cup cooked or unlimited raw
Brussels sprouts – 5 medium
Asparagus – 10 large spears
Bok Choy – unlimited
Tomatoes – 2 medium or 1 cup cherry
Peppers – 1 cup sliced, raw
Carrots – 1 cup sliced raw or 10 medium baby
Onions – 1 cup chopped
Cucumbers – unlimited
Mushrooms – unlimited
Celery – unlimited
Lettuce (not iceberg) – unlimited
Secondary vegetables and grain options. My favorite choices is quinoa because it helps you to feel full.
Oatmeal (not boxed) – ¼ cup
Couscous, whole wheat – ½ cup cooked
Beans (black, kidney, garbanzo, white, etc) – ½ cup cooked or canned drained
Yams – ½ cup
Sweet Potato – ½ cup
Quinoa – ½ cup cooked
Refried Beans, non-fat vegetarian – ½ cup
Brown Rice – ½ cup cooked
Pasta, whole grain – ½ cup cooked
Tortilla, corn – 2 small 6 inch
Almond milk, unsweetened – 2 cups unsweetened
Cereal, whole grain, low sugar – ½ cup
Wheat Tortilla – 1
Fresh Fruit Options – Remember to just pick your favorite fruits, this list is just to give you an idea.
Any of the berries – 1 cup
Watermelon – 1 cup diced
Cantaloupe – 1 cup diced
Orange – 1 medium
Apples – 1 small or 1 cup sliced
Grapes – 1 cup
Mango – 1 large or 1 cup sliced
Pears – 1 small
Pineapples – 1 cup diced
Banana – ½ large
Grapefruit – ¾ cup
Lean Protein Options
Eggs – 2 large
Boneless Chicken or turkey breast – 3 oz cooked
Extra lean ground chicken or turkey – 3 oz cooked
Fish, fresh water (tilapia, catfish, trout) – 4 oz cooked
Fish, cold water, wild caught (tuna, salmon, halibut) – 3 oz cooked
Red meat, extra lean – 3 oz cooked
Turkey bacon (reduced fat) – 4 slices
Milk, non-fat – 1 ½ cup
Soy milk – 1 cup
Tuna canned – ½ cup
Turkey slices – 4 slices
Shrimp – follow the package to determine serving
Healthy fat Options
Avocado – 2 Tbsp. mashed
Raw nuts – 1 Tbsp. chopped
Whole raw nuts – 6 almonds, 4 cashews, 7 peanuts, 10 pistachios, 5 pecan halves, 4 walnut halves
Flaxseed – 1 Tbsp.
Coconut oil – 1 Tbsp.
Extra Virgin olive oil – 1 tsp.
Hummus – 1 Tbsp.
Feta cheese – 2 Tbsp. crumbled
Mozzarella – 2 Tbsp. shredded
Cheddar – 2 Tbsp. shredded
Nut butter – 1 ½ tsp.
Free Foods that will help spice up your dishes include
Lemon and lime juice
Spices (except for salt)
Flavor extracts (pure vanilla, peppermint, almonds)
Now that you have your food choices, here is what a day could look like
Breakfast – 1 serving of oatmeal with on serving of crushed nuts and half a banana to sweeten the oatmeal and 4 slices of turkey bacon
Snack – 1 serving of fruit
Lunch – 1 Canned Tuna in extra virgin olive oil for flavor, 2 cups of raw spinach, sliced cucumbers and 1 serving of quinoa. Dress with lime juice and vinegar or one tablespoon of balsamic vinegar dressing
Snack – Hummus with cucumbers
Dinner – Quinoa or couscous with sundried tomatoes, capers and 2 cups of spinach with 1 lean protein (your choice)
I drink Shakeology for breakfast every morning and it is what helps me to start off the day. In this case, my Shakeology acts as one protein unless I include fruit or some other options like almond milk, etc.
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