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When You are seeking to eat a bit Healthier Cheat Sheet by

A diet can be successful or disastrous, depending on your dieting approach. Start by finding your healthy weight range to establish a goal for your diet. Study some facts about calories and fat, and follow a few simple tips to make your eating habits healthier and your diet will become a lifestyle — which will lead to weight loss.
weight     food     diet     loss     healty

Meal prep for weight loss

Vegetable
Spinac­h,Green bean,B­roc­col­i,B­russels Sprout­s,A­spa­rag­as,­Kal­e,C­arr­ots­,Snow peas,S­qua­sh,­Jicama
Protien
Chicke­n,T­usrkey breast, Fish, Grass Fed Beef, Pork, Bacon, Eggs(White parts)
Starch
Quinoa, Rice, Potatoes, Whole Grain Pasta, Oatbran, Farro, Couscous

Post workout Proiten Shake

Unsweeted Almond Milk
3/4 cup
Frozen Banana
1 Piece
Chocolate Protein Powder
1 Scoop
Brewed Coffee
1 cup
Ice Powder
2 cups

How often Should You eat(He­althy meal and snacks)?

Morning Breakfast
Eggs, Fresh Fruits, Whole- Wheet, Smothies, Whole Grain, Oats
Snacks(+2 hours)
Dark Chocolate, Tea/Co­ffee, Nuts/S­eeds, Berries, Fresh Healthy Fruits
Lunch(+ 3 hours)
Soup, Salad, Casser­oles, Pasta, Pizza, Rice/N­oodles, Lentie­s/P­uls­es/­Beans, Vegetables
Snacks(+3 hours)
Dark Chocolate, Tea/Co­ffee, Nuts/S­eeds, Berries, Fresh Fruits, Dried Fruits
Dinner(+2 hours)
Fish, Chicken/ Turkey, Roast Meats, Lean Meats, Vegeta­bles, Salads
Snacks(+2 hours)
Infuss­ion­/Fl­avoured Tea, Fresh Popcorn, Chips/­Nut­s/S­eeds, Cracke­rs/­Light cheese, Yogurt
 

Quick Healthy Lunch Pack

Protien
Chcken, Fresh Turkey, Ground Turkey, Steak, Fish, Chill, Soup, Greek Yogurt for a quick healthy lunch pack
Carb/S­tarch
Whole-­Grain, Bread, Whole wheet pasta, bean salad, Sweet potato, Spaghetti Squash
Veggies
Salad, corn, sauteed mix vigies, brocoils, carrots, celery
Snacks
Raw Almonds, Healthy home made cookeis, Carrot and salads, Fruits with raw almond butter, Sweet potato chips
Fruits
Berries, Apples, Bananas, Oranges, Grapes, Cherries
Beverage
Only Water

Making of Great Salad

Leafy Greens
Lettuce, Kale, Arugula, Spinach, Chard
Fruits and Vegetables
Grapes, Peach, Pear, Apple, Orange, Pomegr­anate, Carrot, Beats, Tomatos, Olives, Cucumber, Mango, Broccoli, Peppers, Avocado
Protien
Chicken, Seafood, Beef, Beans, Eggs, Tofu, Quinoa, Pork, Cheese
Texture and Flavour
Seeds, Herbs, Croutons, Sprouts, Nuts
 

High Fiber Foods - Being a bit more regular

Guava
9 grms
Figy
14.6 grms
Raspbe­rries
8 grms
Prunes
12.4 grms
Kidney Beans
11.3 grms
Dates
11.8 grms
Black Berries
15 grms
Avocado
10 grms
French Beans
16.6 grms
Split Peas
16.5 grms
Bulgurt
8.2 grms
Lentils
15.6 grms
Almonds
17.9 grms
Sunflower Seeds
12 grms

Non animal based Protein

Quinao
8 grms per cup with pacake bitter
Black Beans
15 grms per cups add to smothies, salad, brownies
Avocado
3 grms per serving swap for butter, Add to smothies
Chia Seeds
11 grms per serving, Add to muffins, make a chia pudding
Peas
8 grms per cup, Add to salad, Make a soup
Greek Yogurt
11 grms per serving, Swap for mayo and sour cream
Almonds
6 grms per ounce, Add to smothies, Salads, Oatmeal
Broccoli
11 grms per head, Add to pasta, salads, smothies

Healthy Sweets - Chocolate Peanut Butter

Frozen Banana
2 choped
Peanut Butter
2 tbspn
Coca Power
1 tbspn

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