Nutrition: Balanced Shopping Lists, Snacks, Ideas

Hi everyone! Welcome back to week 3 of my fitness blog! I hope you've all got some insight to my philosphy as a trainer, as well as some helpful meal planning tips, and some inspiration on progression. This week I`d like to talk about shopping lists, snack ideas, and variety in your diet.

I want to share with you some of my own personal snacks, shopping lists, and cooking methods.

Snack Ideas:

Snacks: Generally 200-300 calories. It is important to have balanced snacks aka carbs, protein and fat. I always try to keep my foods fresh, organic, and as close to natural as possible - LIMIT processed foods.

• Fruit with low-fat mozzerella string cheese
• Sliced lean meat and fruit (or crackers if you eat them)
• Fresh fruit smoothie with protein powder
• Protein pancakes
• Veggies (non-startch) and low-fat string cheese or 1 oz of regular cheese
• High protein granola bar (such as South Beach Peanut Butter Bar) and a peice of fruit.
• Fruit and almond butter
• Veggies and peanut butter
• 1 serving of mixed nuts (unsalted) or almonds
• Hard boiled egg whites and fruit smoothie
• 1/2 turkey sandwhich (if you eat bread) - I don't anymore unless it's a rare occassion.
• 4 ounces of juice and a serving of protein
• 1 cup of milk (if you drink milk)
• Greek yogurt or greek yogurt smoothie
• Meal Replacement protein shake with carbohydrates. (Not all protein supplements have sugar, and not all lack sugar!)

Not sure how to read a food label? Follow this interactive link to learn more!!

http://www.mayoclinic.com/health/nutrition-facts/NU00293

Shopping Lists:

It is very important to create a shopping list before your weekly visits to the grocery store(s). Sift through recipes for breakfasts, lunches and dinners that you would like to make yourself. Remember, cooking 1-2 times a week is ideal at minimum. You will always have food readily accessible for you on-the-go people! (All of us are!!)

Please refer to Meal Planning: Shopping Lists for a more in depth look at this concept.

Recipes & Meal Ideas:

Here are just a few recent recipes I have tried recently, and also some listings of foods I make weekly! Enjoy!!

Protein Pancakes:

Ingredients:

1/2 c. Oats

8 Egg Whites (Or whole eggs & egg white combo)

Banana (Optional)

1/4 c Water or milk (optional)

Cooking Directions:

Mix in blender! Pour onto skillet!

Pancakes:

Ingredients:

1/2 C. Whole Wheat or Oat Bran Pancake Mix

3/4 C Water (or low-fat milk)

1/4 c Almond Slivers

1-2 tsp Vanilla Extract

Top with Cinnamon (fiber!!)

Top with fruit (optional)

1/2-1 Scoop Protein Powder (OPTIONAL - vanilla or cake batter!)

Cooking Directions:

Mix in mixing bowl. Pour onto Skillet!! Top with yogurt butter and sugar free syrup or cinnamon!

(Natural or Gluten Free Chocolate Chips (optional for cheat meal) )

Egg White Scramble

Ingredients:

All Natural Beef Sausage or Ground Turrkey Sausage

4 Egg Whites

Chopped:  Cilantro, green onion, onion, tomato, bell pepper

Cooking Directions:

Mix all ingredients in a mixing bowl. Pour onto skillet. Top over rice is optional!

Veggie Jazmine Rice:

Ingredients:

Jazmine Rice

Water

Cilantro

Sage

Oregano

Chopped Onion

Chopped Celery

Chopped Carrots (or any other veggies)

Sesame Seed Oil

All Natural Yogurt Butter

Cooking Directions:

Mix into rice cooker. Set timer! Enjoy!

These are only a few ideas that maybe you haven't tried yet! Please refer to my Meal Planning Blog for more tips. I will post new recipes weekly! Please feel free to email me your and share!

Interested in more recipes NOW? Follow this link and browse by category!

MORE RECIPES NOW! By food category!

REMEMBER: IF YOU DON'T DO WHAT'S BEST FOR YOUR BODY, YOU'RE THE ONE WHO HAS TO PAY FOR IT.