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THE ELITE

ULTIMATE
NUTRITION
GUIDELINE BOOK
by elite personal training studio's Mirela Craciun

ELITE ADVANTAGE NUTRITION BOOKS


AN INTEGRAL PART OF YOUR ELITE-SUCCESS PLAN!

www.elitepersonaltraining.ca
Mirela Craciun - Your Nutritionist Extraordinaire
As a certified Nutritionist, Personal Trainer and SUPER-MOM, Mirela has been
coaching her clients to unprecedented success for over a decade. And as a
working mom, Mirela knows full well how challenging it can be to get your
nutrition on track! And that's why Mirela has designed 'The Elite ULTIMATE
NUTRITION Guideline Book' to get you started eating right!

“I am most impressed with 'The Busy Mom's ULTIMATE Healthy Fat-Loss


Meal Plan'! I found it to be nutritionally sound, very easy to follow
and most importantly, I was never hungry while following it!
The Elite Advantage Eating Plan has allowed me to
continue to work out, eat great meals and have lots of energy.
Thanks!” Andrea Scott, Physiotherapist

“Eating ‘healthy’ was never something I was good at. But the Elite meal plan was realistic and the longer I
stuck to it, the easier it became. A year later I’ve kept off the weight and I have to contribute a large part of
my success to 'The Everyday Fat-Loss Meal Plan'! “
~ Teresa Purzner, Neurosurgeon

"Since changing my eating habits and adding exercise to my daily life I have lost 35lbs. My energy levels
have gone way up and I am on my way to a happy and healthy life. It has been a huge lifestyle change, but I
am enjoying my new body, new attitude and my new found self confidence. I could not have accomplished
this success without the support of my co-workers, family, friends and the staff at Elite Personal Training
Studio."
Jennifer Hollins, WSIB Claims Specialist
“I can’t believe how amazing I look & feel. With 'The Busy Mom's ULTIMATE Healthy Fat-Loss
Meal Plan', I lost 22 pounds, over 20 inches and 10% body-fat in just 12 weeks! Now, I’m exercising 6 times
a week, taking care of my husband and 3 kids and my energy has actually increased! I look and feel better
than I ever have!”

Julie Forsythe, SuperMOM

“I am most impressed with 'The Busy Mom's ULTIMATE Healthy Fat-Loss Meal Plan'! I found it to be
nutritionally sound, very easy to follow and most importantly, I was never hungry while following it! As a
physiotherapist and active athlete, a healthy lifestyle is a priority. It's allowed me to continue to work out,
eat great meals and have lots of energy.
~ Stephanie Shelley, Chiropractor

“I really enjoy the 'The Busy Mom's ULTIMATE Healthy Fat-Loss Meal Plan'! It’s so easy to follow, it gives
lots of variety and the portions are ideal. I think what I like most is I’m not hungry, and I’m not snacking – in
fact, I’m not even looking for snacks! I quickly started to lose weight and because of my age and
metabolism; I know this is the way I, and my entire family, are going to eat for the rest of our lives.
~ Giuliana Athans, Business Owner

The 'The Busy Mom's ULTIMATE Healthy Fat-Loss Meal Plan' is positive lifestyle change for me, and most
importantly – not a "diet". The healthy eating habits I have learned through the use of the menu plans has
given me the right source of energy in order to get the most out of my workouts, and get me through my
busy workday. The recipes are really delicious and easy to follow. Initially, I had planned to follow the menu
plans until I reached my goal weight. However, because my general sense of well being has vastly improved
since changing my eating habits for the better, I intend to incorporate the philosophy of the food plan into
my life for good! ~ Angela Sedore, Elementary School Teacher
MIRELA’S ULTIMATE NUTRITION GUIDELINES

While exercise and supplements play key roles in any weight management program,
80% of your success or failure is based on the foods you choose and
when you choose to eat them.

Follow these 10 recommendations& SUCCESS can be yours!

TOP 10 DIETARY RECOMMENDATIONS

1. Eat 4 – 5 meals per day


2. Portion control
3. Eat a proper breakfast
4. Consume protein with every meal
5. Eat most carbohydrates early in the day
6. Eat healthy fats
7. Keep your fluid intake high
8. Eat your veggies
9. Control your cravings
10. Don’t drink your calories

On the following pages you will find specific details as to how to follow the
recommendations. Following this information, you are provided with Mirela’s
additional guidelines, meal plans and recipes to add some flavor to your
new healthy lifestyle.
#1. EAT MORE OFTEN

Eating frequently has many benefits: enhances your metabolism, supports the repair and growth of
lean muscle tissue (which is incredibly important), moderates your blood sugar levels and helps
control your appetite and reduce cravings by providing your body with a steady supply of nutrients..

Most importantly, eating more often essentially eliminates your body’s attempts to store fat. When
food appears abundant (ie. Eating 4 – 5 meals/day), your metabolic rate and energy levels elevate,
so your body uses the food as fuel instead of storing it as fat. However, when food appears scarce
(ie. Eating 1-2 meals/day), your body will hold onto the fuel and increase its fat stores.

The key: A regular, more structured eating pattern!

#2. PORTION CONTROL

Controlling the amount of calories you consume at one time is a great compliment to eating
frequently. Large meals contain an excessive amount of calories, which over tax your digestive
system and become fat stores within your body. It does this as a response to a famine trigger
caused from consuming too many calories at one time. On a positive note, small meals have the
opposite effect. They contain a modest number of calories, are easily digestible and burned for
fuel, which increases your energy levels and sense of well-being. Also, by eating smaller and
more frequent meals you reduce the chances of overeating.

So….Eat often and eat lightly.

Once you’ve established a pattern, you’ll find this to be an easy and comfortable strategy. Just
remember: Eat until you feel satisfied. It will enhance that exciting energetic feeling to allow you to
get the most out of your day!

.
#3. EAT A PROPER BREAKFAST

Here it is: Your chance to jump start your metabolism and


fire up your engine for the day!

Individuals who eat breakfast burn more calories, store less body fat and have more lean body
mass than those who do not. After all, running on empty only encourages the storage of body fat
and loss of muscle tissue. So start the day off right by consuming a well-proportioned breakfast!

In fact, starting your day with the proper nutrients has the following benefits:
 Controls hunger the rest of the day
 Minimizes blood sugar swings (which can lead to hunger and lethargy)
 Improves cognitive function

Unfortunately, breakfast in North America often means some kind of refined starch topped with
even more added sugars (i.e. boxed cereals, muffins, toast/bagels). This quick hit of sugar is often
followed by an equally quick crash… definitely not what could be considered a “meal of
champions”.

The key to starting the day off right is making sure we start with a meal high in protein, healthy fats
and natural fibres.

DIET GOAL: BREAKFAST FOCUS

 Get a meaningful amount of protein with breakfast


o Females: > 20 g
o Males: > 30 g

In order to make this a reality, we’d like you to focus your breakfasts around these foods:
 Eggs and/or egg whites
 High protein dairy (Greek yogurt or cottage cheese)
 A high quality protein powder (like whey isolate)
 Black or pinto beans / tofu
#4. CONSUME PROTEIN WITH EVERY MEAL

Not only does protein help repair your muscles (from all those workouts you love) and stabilize
blood sugar, but it also helps maintain that full feeling for a longer period of time.

So go ahead… reap the huge benefits of protein!

In terms of your protein choices at each meal, it can either be an animal or vegetable source, but it
should always hit your protein goal!

DIET GOAL: PROTEIN FOCUS

 Make a point of consuming protein every time you eat


o Females: 15-25 g
o Males: 25-35 g

You’re probably wondering: how do I know what my body needs specifically? The answer is
simple:

DAILY REQUIREMENT FOR HEALTHY ADULTS


1 g of protein per 1 lb of body weight

To simplify matters even further, we’ve attached a protein guide, so you’ll know exactly what
classifies as a full serving.
PROTEIN GUIDE
MEATS SERVING SIZE AMOUNT
Chicken breast 3 oz 35 g
Pork loin (very lean, roasted) 3 oz 30 g
Select round steak (lean) 3 oz 30 g
Select sirloin (lean) 3 oz 28 g
Select eye of round (lean) 3 oz 27 g
Tuna steak 3 oz 27 g
Choice T-bone steak (lean) 3 oz 25 g
Halibut 3 oz 23 g
Salmon 3 oz 22 g
Ground beef (extra lean) 3 oz 22 g

DAIRY SERVING SIZE AMOUNT


Cottage cheese (1%) ½ cup 15 g
Yogurt (Greek) ½ cup 15 g
Yogurt (low fat) 1 cup 12 g
Skim milk 1 cup 8g
Egg (whole) 1 6g
Egg (whites only) 1g 3g
Tofu (extra firm) 3.5 oz 1g

SIDES SERVING SIZE AMOUNT


Baked beans 1 cup 14 g
Lentil ¼ cup 10 g
Kidney beans ½ cup 8g
Almonds (no salt) ¼ cup 8g
Peanut butter 2 tblsp 8g
Hummus ½ cup 6g
#5. EAT MOST CARBOHYDRATES EARLY IN THE DAY

When you’re about to head out the door to take on the world for another day, you’re going to need
some high quality fuel to help make that happen: Carbohydrates! After all, their major role is to
provide energy. Glucose (sugar), a component from carbohydrates, is carried in the blood to the
brain, heart, muscles and other tissues, where it is used for energy. To maintain proper functioning
of these vital areas, a constant supply of carbohydrates is necessary.

DIET GOAL: QUALITY CARBOHYDRATES


Baked Beans Chickpeas Oat Bran
Barley Couscous Oatmeal
Black Beans Kidney Beans Potato
Bulgur Lentils Quinoa
Soy Beans

If controlling your appetite is an issue, slow is the way to go. Slow-digestive carbohydrates take a
longer time to reach the blood, which helps you feel full. Slow - digesting carbohydrates are also
good source before training - especially when dieting.

In general, slower- digestive carbohydrates help curb your appetite and maintain a slow and
steady release of insulin, which aids in the control of body fat levels.

DIET GOAL: QUALITY SLOW-DIGESTIVE CARBOHYDRATES

All Fruits & Vegetables Nuts Soy Milk


Beans Oat bran Cereal Sweet Potatoes
Brown rice Oatmeal 7-Grain Bread
Cream of Rye Cereal Red potatoes 100% Whole Grain Bread
High-Fibre Cereals Rye bread Yogurt

KEEP IN MIND:
Your carbohydrate consumption should match your upcoming energy needs
When you’ve conquered the world and winding down for the day, you should limit your
consumption of carbohydrates. After all, the excess carbs will work against you and much of it will
end up stored as fat.
#6. EAT HEALTHY FATS
Yes… it’s true! Fats can be healthy!
… given that you focus on good sources

Good sources of fat supply your metabolism with the proper support it needs to function effectively.
More importantly, healthy fats improve energy levels, support immune function and promote
optimal health.

Good fats also help to keep your cells healthy and permeable, thus allowing for proper transport of
carbohydrates (blood sugar) into your muscles, giving you the energy you need.

DIET GOAL: QUALITY FATS


Almonds Extra Virgin Olive Oil Macadamia nuts
Avocados Fish Peanut Oil
Cashews Fish Oil Pecans
Eggs, Omega-3 enriched Flaxseeds, ground Sunflower Seeds

But WATCH OUT… the wrong fats can compromise this process and encourage carbohydrates
(blood sugar) to continuously circulate in your bloodstream until your liver eventually converts them
into triglycerides and they become stored as fat.

As a recommendation, limit your intake of saturated fats (butter, high fat meats) and avoid trans-
fats (deep fried foods) all together. The body does not know how to process them properly. In fact,
trans-fats can re-program how the cells work, causing life-long damage which lead to diabetes,
stroke and cancer.
#7. KEEP YOUR FLUID INTAKE HIGH

Water is a key nutrient, playing many important roles in the body:

 In blood, water transports glucose, oxygen and fats to working muscles and carries away
carbon dioxide and lactic acid (metabolic byproducts)
 In urine, water eliminates metabolic waste products (the darker the urine, the more
concentrated the wastes)
 In sweat, water dissipates through your skin, absorbing heat from your muscles during
exercise and regulating your body temperature
 In saliva and gastric secretions, water helps digest food

Most importantly, water throughout the body lubricates joints and cushions organs and tissues.
Be sure to take advantage of all the benefits this vital nutrient can offer by keeping yourself
hydrated with 8-12, 8oz glasses of water a day.

Given that water is not consumed regularly, your body may suffer from dehydration, causing ill
effects. If you are feeling any of the following symptoms, you may be experiencing early signs of
dehydration:
 chronically fatigued
 lethargic
 loss of appetite
 dry mouth and eyes
 heartburn
 dark urine with a strong odour

Dehydration is possible at any time but is most likely to happen during long hot spells in the
summertime.
The simple solution: DRINK YOUR WATER!!
#8. EAT YOUR VEGGIES

One of the biggest and most significant, changes we can make to our diet is building the bulk of
our meals around vegetables. Vegetables are packed with vitamins and minerals, which are vital
nutrients playing a large role in the regulation and control of many bodily functions.

BOTTOM LINE: no one ever got fat or


had their health deteriorate from eating too many vegetables

This is a great food group to have fun and experiment with because there is such a variety of foods
and preparation methods to choose from:
 Juicing
 Lightly Steamed (particularly fibrous veggies like broccoli)
 Sautéed in a stir fry
 Raw

Want to spice up your raw vegetables? Add some dip! If adding a few extra calories via dip helps
increase your vegetable intake, then go for it! Tzatziki and hummus are great options!

Although we’d love to see you include vegetables at every meal, for now we want you to
concentrate on total consumption:

DIET GOAL: VEGETABLE FOCUS


 Make a point of eating vegetables daily
o Females: > 5 servings
o Males: > 8 servings

1 serving = ½ cup raw or cooked for most vegetables or 1 cup of leafy greens

Note: vegetables smothered in cheese whiz or


battered and deep fried clearly don’t count as vegetables
#9. CONTROL THOSE CRAVINGS

Oh, the word cravings… Instantly your mind fills with thoughts of your favourite comfort food...

It is completely natural to have cravings in the early stages of making dietary changes. After all,
your body is going through both mental and physical changes, triggering the release of different
chemicals in your body. In fact, most food cravings are triggered by stress. So try to relax and get
lost in something you enjoy doing, like exercise, or choose a healthy alternative:

CRAVING HEALTHY ALTERNATIVE


Sweet tooth Fruit – oranges, pears, apples, strawberries
Ice cream Frozen yogurt (low fat)
Chips Rice cakes or Popcorn (low salt, low fat)
Soft drinks (soda pop) Soda water (add lemon or lime)
Caffeine Green tea (8oz cup)
Crunchy snack foods Bell peppers, carrots, tomatoes, celery

And do not fear, we were all in your shoes at one point. Believe that you are strong and can turn
that unhealthy option into a healthy one!

The key to success: make small changes that become habitual

It won’t be such a shock to your system and your body will actually adapt to these changes, and
start craving things that are good for you to eat!

Eating healthy is NOT a temporary fix, but a LIFESTYLE


to lead to optimal health and overall well-being

Before you know it, the eating patterns I’ve suggested will become second nature and you’ll
wonder how you ever craved such things that had no benefit to your body.
#10. DON’T DRINK YOUR CALORIES

Drinking calories is one of the major reasons people struggle with body weight. Due to how quickly
hundreds of calories can be consumed in liquid form, resolving to drink nothing but calorie-free
beverages is one of the BEST strategies we can make for LONG-TERM SUCCESS.

FLUIDS TO DRINK DAILY (6-8 SERVINGS/DAY):


 Water
 Tea (green, white & black)
 Tisane/Herbal teas
 Black coffee ** (limit if you are caffeine- sensitive)

FLUIDS TO REDUCE (1-3 SERVINGS/WEEK):


 Wine
 Spirits (gin, vodka, rum, whiskey)
 Diet soft drinks (not because of calories, but because of additives)

FLUIDS TO AVOID (BEST FOR SUPERIOR WEIGHT LOSS):


 Fruit juices
 Pop
 Energy drinks
 Beer / Alcoholic mixed drinks
SOME ADDITIONAL GUIDELINES
Compliment your TOP 10 NUTRITION GUIDELINES with 5 more assets to your nutritional
program:

1. Fiber
2. Calcium
3. Iron
4. Superfoods
5. Sodium

While often overlooked, these 5 nutritional aspects can be the make or break of your program,
whether they boost your metabolism, help increase bone density or lower your risk of heart
disease, implementing these strategies will help create a well-rounded diet.
#1 FIBER
A high-fibre diet is beneficial as it makes you feel full for a longer period of time, thus helping
prevent your chance of overeating (consuming too many calories). It does this by moving slowly
from your stomach into your small intestine.

DIET GOAL: FIBER FOCUS

 For health benefits, fiber intake should be:


o Females: 25 g / day
o Males: 38 g / day

Soluble fiber can help keep your blood sugar levels steady, which is helpful for managing and
preventing diabetes. Also, soluble fiber can help lower your blood cholesterol levels.

SOLUBLE FIBER SOURCES

Baked beans Corn bran Oat bran


Barley Legumes Oatmeal
Chia seeds Lentils Peas

Insoluble fiber is a very effective treatment and preventive for constipation and other digestive
disorders like irritable bowel syndrome.

INSOLUBLE FIBER SOURCES

Apple (skins) Eggplant Nuts


Broccoli Flaxseed Potatoes (skins)
Carrots Kiwis Raspberries
Cauliflower Mushrooms Strawberries
Corn Oat bran Wheat

Note: there is no guideline for how much should be soluble or insoluble fiber. It is suggested that
you eat more of one type than another based on your outcome expectancy.

Overall, diets that are high in soluble-fiber and low in fat can be a
POWERFUL TOOL in the fight against cardiovascular disease and
may help prevent and control bowel problems
YOUR FIBRE GUIDE

CEREALS SERVING SIZE AMOUNT


Fiber One ½ cup 14 g
All-Bran (extra fiber) ½ cup 13 g
Kellogg All Bran Buds ½ cup 13 g
100% Bran cereal ½ cup 10 g
Kashi Go Lean ¾ cup 10 g
Ezekiel 4:9 (Grain cereal) ½ cup 6g
Oatmeal (cooked) 1 cup 3.6 g
Oat Bran (cooked) 1 cup 4.5 g

FRUITS & VEGETABLES SERVING SIZE AMOUNT


Pear 1 medium 5g
Potato (baked with skin) 1 medium 5g
Sweet potato (mashed) ½ cup 4g
Strawberries 1 cup 3.8 g
Green peas ½ cup 3.7 g
Prunes (dried) 3 whole 3g
Apple 1 medium 2.6 g
Apricots (dried) ¼ cup 2.6 g
Orange 1 medium 2.4 g
Carrots ½ cup 2.2 g
Banana 1 medium 2g
Blueberries ½ cup 2g
Broccoli ½ cup 2g

SIDES SERVING SIZE AMOUNT


Beans (canned) 1 cup 20 g
Black beans 1 cup 13 g
Lentils (cooked) 1 cup 9g
Almonds ½ cup 8g
Figs (dried) 5 whole 8.5 g
Kidney beans 1 cup 7g
Peanuts (dry, roasted) ½ cup 7g
Chickpeas 1 cup 6g
Flaxseed (ground) 2 tblsp 4.5 g
Lima beans ½ cup 3.8 g
#2 CALCIUM
Calcium is an important mineral that contributes to the regulation and control of many processes
within your body. For instance, calcium contributes to:

 Building strong bones and teeth


 Supporting nerve function
 Blood clotting
 Maintaining blood pressure

Also, research strongly suggests that calcium is important in preventing osteoporosis and colon
cancer.

DIET GOAL: CALCIUM FOCUS

 Dietary allowance for:


o Adults 19 – 50 years: 1000 g – 1200 g / day

DID YOU KNOW?

Calcium is best absorbed with Vitamin D

Give these a try!

 Salmon (Vitamin D) + Broccoli (Calcium)


 Milk (Vitamin D) + Almonds (Calcium)
CALCIUM GUIDE
DAIRY SERVING SIZE AMOUNT
Cheese, Swiss 1.5 oz 480 g
Milk, Evaporated 4 oz (1/2 cup) 350 g
Milk, Skim 8 oz (1 cup) 300 g
Milk, Lactacid 8 oz (1cup) 300 g
Cheese, Cheddar 1.5 oz 300g
Yogurt, plain ¾ cup 300 g
Cheese, Ricotta ½ cup 255 g
Yogurt, fruit ¾ cup 250 g
Cheese, Mozzarella 1.5 oz 228 g
Sour Cream (light) ¼ cup 120 g
Cheese, Cottage ½ cup 75 g

JUICES SERVING SIZE AMOUNT


Orange juice, Tropicana Calcium – 1 cup 360 g
Fortified
Orange juice, Oasis Florida Premium 1 cup 300 g

VEGETABLES SERVING SIZE AMOUNT


Collard greens, cooked 1 cup 358 g
Kale, cooked 1 cup 179 g
Bok choy, cooked 1 cup 158 g
Broccoli, cooked 1 cup 94 g

SIDES SERVING SIZE AMOUNT


Soy beverage (So Good) 1 cup 330 g
Tofu (firm) ½ cup 260 g
Soybeans (cooked) 1 cup 175 g
Baked beans 1 cup 150 g
Figs 5 whole 135 g
Tofu (regular) ½ cup 130 g
Black beans 1 cup 100 g
Almonds ¼ cup 100 g
Kidney beans 1 cup 69 g
Soybeans (roasted) ½ cup 60 g
#3 IRON
Iron is used in the body to transport oxygen to all cells and tissues. It supports metabolism and is
used to synthesize brain chemicals. Most of the body's iron is found in two proteins: hemoglobin in
red blood cells and myoglobin in muscle. In both, iron helps accept, carry and release oxygen to
cells and tissues.

Iron is also needed by enzymes that make amino acids, hormones and brain chemicals that
regulate our attention span.

DIET GOAL: IRON FOCUS


 Dietary recommended intake for:
o Females: 8 mg / day
o Males: 18 mg / day

DIET GOAL: QUALITY SOURCES OF IRON

Lean beef Prunes Raisin Bran


Beans Spinach Cream of Wheat
Kidney beans All Bran Oatmeal
Apricots, dried Kellogg's Bran Flakes Black strap molasses

DID YOU KNOW?


High iron foods are best absorbed with Vitamin C

Give these a try!

 Beef Tenderloin (Iron) + Sweet potato (Vitamin C)


 Spinach salad (Iron) + Orange slices (Vitamin C)
#4 SUPER-FOODS
Super-Food is a term used to describe foods with that are nutrient-dense, meaning they are
packed with vitamins, minerals and antioxidants that minimize cell damage and display the
following benefits:

 Prevent or reduce inflammation


 Help regulate metabolism and burn body fat
 Lower total cholesterol
 Lower blood pressure
 Help protect against heart disease
 Help protect against cancer
 Promote digestive health
 Reverse the aging process

FRUITS VEGETABLES SIDES


Acai Avocado Chia seeds
Blueberries Beans (mixed) Eggs, Omega -3
Golgi berries Broccoli Hemp Seeds
Oranges Cabbage Nuts (mixed)
Raspberries Cauliflower Quinoa
Strawberries Tomatoes Yogurt, plain (low fat)

Antioxidants soak up those nasty free radicals that accumulate in your body as result of exposure
to unavoidable environmental chemicals, food preservatives, cigarette smoke and as a side effect
of normal aerobic metabolism.

Free radicals wreak havoc on all the cells of your body, including the important mitochondria, the
powerhouse of your energy. Although your body makes its own antioxidants, certain foods,
including vegetables, can offer additional protection.

By powering up your antioxidants status, you can reverse some of the effects of aging, including
memory loss, blood vessel damage and plaque buildup in your arteries.
#5 SODIUM

Sodium is commonly known as salt. Now, you may have been told that salt is bad for you… in
large quantities, the answer is yes, however, in the proper amount, it is very important to
maintenance of your body!

Most importantly, it helps maintain a proper fluid balance in your cells and throughout your body. In
fact, the ionic nature of sodium is critical for nerve function.

DIET GOAL: SODIUM FOCUS


 Suggested daily value for:
o Females: 1500 mg / day
o Males: 1500 mg / day

Eating foods that are high in sodium can have a negative effect on your body:

 Improper fluid balance


 High blood pressure
 Stroke
 Heart disease
 Kidney disease

AVOID… these high sodium foods…

Table salt Cheeses, processed Nuts (with salt added)


Smoked meats Pretzels Pickles
Smoked fish Crackers Olives (salted)

NEVER FEAR… POTASSIUM IS HERE

Eating foods high in potassium can reduce the effects of sodium on blood pressure (i.e. lower
blood pressure)

TRY… these high potassium foods…

Potatoes Apricots Milk, skim


Tomatoes Bananas Juices, carrot, tomato
Spinach Yogurt, low-fat and orange
THE MEAL PLAN
Now that we have a better understanding of what foods to eat, here are some great eating plan
examples to help get you on your way!!!

FOR WOMEN

...any day of the week


Breakfast  ½ cup high fiber cereal (7g or more / serving)
 ½ cup walnuts
 ½ cup greek yogurt
 ½ cup blueberries
Snack  1 apple, medium
 12 – 15 almonds
Lunch  Whole wheat wrap
 3 oz grilled chicken breast
 2 tblsp hummus
 ½ cup of red pepper
 ½ cup of spinach
 1.5 oz honey mustard
Snack  1 cup of raw veggies
 1 cup of cottage cheese (or low fat yogurt)
Dinner  4-6 oz salmon
 Mixed green salad – spinach/spring mix/kale (1 cup), cherry
tomatoes, cucumber, pumpkin seeds, olive oil and vinegar for
dressing

DRINK 8 TO 12 GLASSES OF WATER EVERY DAY


FOR MEN

...any day of the week


Breakfast  1 cup high fiber cereal (7g or more / serving)
 ½ cup walnuts
 1 cup Greek yogurt
 1 cup blueberries
Snack  3 slices of pineapple
 1 cup cottage cheese
Lunch  3 oz grilled chicken breast
 1 cup brown rice (cooked)
 1 cup broccoli
Snack  1 can of tuna w/olive oil and vinegar for dressing
 1 cup of raw veggies
Dinner  4-6 oz salmon
 Mixed green salad – spinach (1 cup), cucumber, red peppers, red
onions, avocado, olive oil and vinegar for dressing

DRINK 8 TO 12 GLASSES OF WATER EVERY DAY!!

FOR WOMEN & MEN

…on the go or travelling


Breakfast  Starbucks – Non-fat vanilla latte + protein
 Perfect oatmeal
Snack  1 banana, medium
 12 – 15 almonds (you pack from home)
Lunch  Subway – 6 inch whole wheat sub
 Turkey / Grilled chicken breast
 Lettuce, tomato, cucumber, onions (lots of veggies)
 Honey mustard sauce
Snack  I cup yogurt, low- fat
 20 walnuts
Dinner  Pick 1: Turkey, chicken, salmon, beef tenderloin
 Mixed green salad – spinach (1 cup), cucumber, red peppers, red
onions, avocado, olive oil and vinegar for dressing

DRINK 8 TO 12 GLASSES OF WATER EVERY DAY!!


HAVE FUN & MIX UP YOUR DIET WITH THESE
DELICIOUS AND NUTRITIOUS RECIPES:

BREAKFAST

Berry-licious Smoothie
 1 cup (250mL) almond milk
 1 scoop of protein powder
 ½ cup frozen strawberries
 ½ cup frozen blueberries

Breakfast Parfait
 1 cup Greek yogurt
 ½ cup blueberries
 7 walnut halves
 ¼ cup all bran
Oatmeal Heaven
 ½ cup oatmeal (plain)
 1 tsp honey
 1 apple, medium
 10 almonds
 Dash of cinnamon

SNACKS

Peanut Butter Cup Smoothie


 1 cup (250mL) skim milk
 1 scoop protein powder (chocolate)
 ½ banana, medium
 2 tsp peanut butter

Power Up Smoothie
 2 cups of spinach
 1 cup (250mL) rice milk
 1 banana
 ½ cup frozen berries (strawberries, blueberries or raspberries)
 1 tablespoon chia seeds
Veggie Medley
 10 slices of cucumber
 10 baby carrots
 5 slices green pepper
 1 cup hummus

LUNCH

Dijon Chicken and Veggies


 3 oz grilled chicken breast
 1 zucchini, medium
 ½ red bell pepper
 4 spears asparagus
 2 tbsp chopped fresh parsley
 1 tbsp Dijon mustard
 Pepper to taste

Pesto Chicken Pita


 1 whole wheat pita
 1 tsp pesto sauce
 ¼ cup bruschetta mix
 2 slices red onion, chopped
 ½ avocado
 1tsp ricotta cheese
 3oz grilled chicken breast

Turkey & Bean Rice Wraps


 3 oz turkey breast
 1 cup black beans, cooked
 ½ cup brown rice, cooked
 ¾ cup pico-de-gallo (salsa)
 ½ cup corn
 1 cup spinach
DINNER
Chicken Stir Fry
 3 oz grilled chicken breast
 ½ cup brown rice, cooked
 ½ cup carrot
 ½ cup snow pears
 1 clove garlic, minced
 ½ cup orange bell pepper
 1 oz almonds
 2 tablespoon soy sauce

Quinoa Beef Medley


 1 cup quinoa
 3 oz beef tenderloin chopped
 1 small onion, chopped
 1 cup red pepper, chopped
 1 cup yellow pepper, chopped
 1 tsp thyme

Tuna Avocado Stuffed Peppers


 1 bell pepper (any color)
 1 can tuna
 1/2 avocado
 1/2 cup onion, chopped
 1/2 cup pico-de-gallo (salsa)

In a small mixing bowl, max ripe avocado. Add tuna, onion and salsa, stir together with avocado.
Wash and cut bell pepper (in half), remove the seeds. Spoon tuna mixture into each pepper half
and consume like a sandwich.
IF YOU ENJOYED THE 'ELITE NUTRITION
GUIDEBOOK' BE SURE TO CHECK OUT:

'The Busy Mom's ULTIMATE Healthy Fat-Loss


Meal Plan' has been designed to work for
you...and not the other way around! Too many
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follow Meal Number System is the heart of our
program’s design. Simply substitute any same-
meal-number from a different day, and still get
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key to your success!

Developed by the Elite Personal Training Studio


team of Nutritionists & Coaches,
our TOP FIVE ESSENTIALS is a 6-week plan that
takes the difficulty out of knowing
how-&-what you should eat. We've been
coaching our clients to great success for over a
decade and we know full well how challenging
it can be to keep your nutrition on track!

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