Pull it all together

To summarize recent studies on nutrition and health:  eat fewer processed foods, eat 5 servings of fresh vegetables and 2 servings of fresh fruit per day, toss in a few almonds, avoid added sugars, and add a probiotic supplement to your daily diet. Here’s how to pull it all together:

Day 1 Day 2 Day 3
Breakfast

1/2 cup egg sub with

¼ cup pico de gallo

Breakfast
Breakfast burrito made with eggs, spinach, onion, and tomatoes wrapped in a small flour tortilla
Breakfast
Fruit and veggie muffin
Snack
2/3 cup slices of fresh red, yellow and orange pepper and 1 wedge of Laughing Cow Cheese Light
Snack
Cut veggies and hummus
Snack
Peanut butter and banana
Lunch
Mixed greens, cherry tomatoes, shredded carrots topped with 2 oz grilled chicken, sprinkle of slivered almonds.
Lunch
½ cup tuna salad with celery, onion, and grape tomato halves.
Lunch
Black bean chili
carrot sticks
Snack
Protein powder, ½ cup milk, 1 cup frozen strawberries blended
Snack
½ cup grape or cherry tomatoes
1 slice string cheese
Snack
Protein powder, ½ cup milk, ¾ cup canned pumpkin, pumpkin pie spices blended

 

Dinner
2 oz baked fish
½ cup grilled asparagus, sprinkled with Parmesan cheese
Dinner
2 oz pork tenderloin

½ cup green beans with toasted almonds

Dinner
2 oz shrimp cocktail
Spinach salad
Snack
Celery sticks with peanut butter
Snack
1 cup mixed berries with low sugar yogurt topping
Snack
10 almonds

Download: August 2014 On Track with Barix

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