Meal Templates
for Your Nutrition Grid

Here are some general nutrition guidelines for those who exercise and are looking to lose bodyfat. These guidelines allow you to choose the foods you love while losing weight and bodyfat, all without counting calories. Use this information to fill out your nutrition grid, which you can download by filling out the form below. The grid allows you to track your nutrition for fat loss with no calorie counting or food diaries required! If you are interested in individualized diet recommendations, please Contact me for plans and rates.

Meal Template for "Anytime Meal"

• Consume between 20 and 30 grams of protein. Examples include 3-4 oz. of lean meat such as chicken or turkey, 1 scoop of protein powder, 4 egg whites plus 1 egg, or 1 cup of cottage cheese.

• Consume 1/2 to 1 cup of cooked vegetables, 1 to 1 1/2 cups raw vegetables, or 1 piece of fruit.

• Consume up to 100 calories worth of fats. Examples include 3 tablespoons of nuts, 1 Tablespoon of Salad Dressing or Peanut Butter, or 1 Tablespoon of heart-healthy oil such as Olive Oil.


Meal Template for "Pre-Workout Meal"

• Consume between 20 and 30 grams of protein. Examples include 3-4 oz. of lean meat such as chicken or turkey, 1 scoop of protein powder, 4 egg whites plus 1 egg, or 1 cup of cottage cheese.

• Consume up to 200 calories worth of fibrous carbohydrate such as 1/2 cup oatmeal (dry measure), 1/2 cup cooked beans or lentils, 1 cup cooked of whole-grain pasta, 1 medium baked potato (white or sweet), 1 to 1 1/2 cups whole grain cold cereal, or 2 slices whole-grain bread.


Meal Template for "Post-Workout Meal"

• Consume between 20 and 30 grams of protein. Examples include 3-4 oz. of lean meat such as chicken or turkey, 1 scoop of protein powder, 4 egg whites plus 1 egg, or 1 cup of cottage cheese.

• Consume up to 200 calories worth of simple carbohydrate such as 1-2 cups cereal, 2 slices bread, 1/2 bagel, 1 cup pasta cooked, 1 cup rice cooked, 1 baked potato (white).


General Recommendations for Water Intake

Suggested water intake is at least 64 oz. per day.


General Recommendations for Supplementation

• Most individuals could benefit from a multivitamin as well as fish oil supplements. I recommend Radiance for the multivitamin and Carlson's lemon-flavored fish oil. Contact me for information about how to purchase Radiance. Carlson's fish oil can be found on amazon.com

If you would like the "no-brainer" approach to eating healthy, consider having calorie-controlled meals delivered to you. You can't help but lose weight when all the work is done for you! Click here to learn more about the PurFoods Fitness Healthy Meal Delivery service. Many of my clients have found this service to be very helpful as a jump-start to their weight loss.

Download Your Nutrition Grid Here!

Request Your Own Nutrition Grid

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.

  

New! Comments

Have your say about what you just read! Leave me a comment in the box below.