​Keep a daily record of your food intake so you can make a mind-body connection with your fuel intake. I personally use myfitnesspal.com for this. Note in your journal not only how you are feeling about your eating plan, transformation, and assignments, but also how you are feeling physically. Use the attached food list to build your meals and plan your fuel intake for the day.

 

• Eat breakfast within 45 minutes of waking.

• Eat a high-quality carbohydrate and protein with every meal and snack.

• Eat small amounts of healthy fats.

• Drink at least 64 oz. of water daily.

• Eat at least three servings of vegetables daily.

• Avoid processed foods.

• Supplement with a multivitamin, including Vitamin D.

• Reward yourself with one free day where you can enjoy treats in moderation.

• Eat conscientiously and listen to your body.

• Get enough sleep.

 

Guidelines for calorie break down looks like this:

 

Determine your calories _______________ and then aim for

• 45-50% from carbohydrates

• Up to 40% from protein (or .08 grams per kilogram of body weight)

• 15-20% healthy fats

• Meals should be 400-500 calories  and snacks around 200 calories.

 

Try your hardest!  DO NOT give up because you had an imperfect meal or day!  KEEP TRYING and I promise this will get easier and become second nature!  

 

 

80/20 fitness rule = 80% of your is success determined by the food you eat.