Warrior Strong
NUTRITION
85% of your success comes from what you eat. Be consistent and remember your goals.
Write down everything that you eat and drink. Not only will you be shocked at what you are actually putting in your mouth, you will be accountable for what you eat.
Typical day:
Meal #1
4 egg whites (with onions and mushrooms)
1/4 cup baked sweet potato
2 pieces turkey bacon
Meal #2
1.5 Scoop Protein (I use UMP from Beverly International)
1/2 Grapefruit
(Mix very little water with protein and add peanut butter on top)
Meal #3
4 oz. Ground Turkey (with a 1/2 Tbls. Soy Sauce)
2 cups Green Beans
1/4 Avocado
Meal #4
4 oz. Grilled Chicken
1 c. green peas (I love green peas!)
Meal #5
6 oz. Grilled Chicken
2 cups Spinach
Unlimited raw Veggies
4 oz. Baked sweet potato
Meal #6
If I'm hungry before bed, I'll have 1 scoop protein (made into pudding) with 1/2 Tbls. Natural Peanut Butter
A good option for a sweet tooth is vanilla chai tea. It is a good option for me before bed because it is decaf.
85% of your success comes from what you eat. Be consistent and remember your goals.
Write down everything that you eat and drink. Not only will you be shocked at what you are actually putting in your mouth, you will be accountable for what you eat.
Typical day:
Meal #1
4 egg whites (with onions and mushrooms)
1/4 cup baked sweet potato
2 pieces turkey bacon
Meal #2
1.5 Scoop Protein (I use UMP from Beverly International)
1/2 Grapefruit
(Mix very little water with protein and add peanut butter on top)
Meal #3
4 oz. Ground Turkey (with a 1/2 Tbls. Soy Sauce)
2 cups Green Beans
1/4 Avocado
Meal #4
4 oz. Grilled Chicken
1 c. green peas (I love green peas!)
Meal #5
6 oz. Grilled Chicken
2 cups Spinach
Unlimited raw Veggies
4 oz. Baked sweet potato
Meal #6
If I'm hungry before bed, I'll have 1 scoop protein (made into pudding) with 1/2 Tbls. Natural Peanut Butter
A good option for a sweet tooth is vanilla chai tea. It is a good option for me before bed because it is decaf.
RECIPES
During training, one of the hardest things that I struggle with is finding a combination of foods that taste good and keep me satisfied until my next meal. Below are some great recipes that I have used many times.
Sweet Potato Pancakes
2 oz. baked sweet potato (plain)
Half scoop vanilla protein powder (recommend UMP by Beverly International)
3 egg whites
Blend ingredients together and pour batter into pan. Cook as you would a regular pancake.
Option: top with sugar free maple syrup and berries
Peanut Butter Balls
1 cup chocolate or vanilla protein powder
1/2 cup natural peanut butter
1/4 to 1/2 cup honey
Mix together and form balls. Keep refrigerated
Glenn's Healthy Chili
1 lb lean ground beef, turkey or chicken
2 cans low sodium petite tomatoes
1 can rotel tomatoes
1 can low sodium dark red kidney beans
1 can low sodium light red kidney beans
1 packet low sodium chili seasoning
1 packet french onion soup mix
Brown ground meat and add with rest of ingredients to crock-pot from 2-4 hours.
Serve with Avocado's and whole grain rice
Protein Pancakes
1 scoop vanilla protein powder
1/2 c. ground oatmeal
5 egg whites
Mix together (I use a magic bullet) and cook in a pan to make pancakes. Cover with berries or natural maple syrup
**You can also mix together and bake at 350degrees for 20 min.(or until done) for a protein loaf
No-Bake Peanut butter protein cookies
1 scoop chocolate protein powder
1/3 old fashioned oats
1/2 c. natural peanut butter
MIx pb and protein together. You can microwave the pb to make it easier to mix. Roll in the oats. Make into cookies and enjoy!
During training, one of the hardest things that I struggle with is finding a combination of foods that taste good and keep me satisfied until my next meal. Below are some great recipes that I have used many times.
Sweet Potato Pancakes
2 oz. baked sweet potato (plain)
Half scoop vanilla protein powder (recommend UMP by Beverly International)
3 egg whites
Blend ingredients together and pour batter into pan. Cook as you would a regular pancake.
Option: top with sugar free maple syrup and berries
Peanut Butter Balls
1 cup chocolate or vanilla protein powder
1/2 cup natural peanut butter
1/4 to 1/2 cup honey
Mix together and form balls. Keep refrigerated
Glenn's Healthy Chili
1 lb lean ground beef, turkey or chicken
2 cans low sodium petite tomatoes
1 can rotel tomatoes
1 can low sodium dark red kidney beans
1 can low sodium light red kidney beans
1 packet low sodium chili seasoning
1 packet french onion soup mix
Brown ground meat and add with rest of ingredients to crock-pot from 2-4 hours.
Serve with Avocado's and whole grain rice
Protein Pancakes
1 scoop vanilla protein powder
1/2 c. ground oatmeal
5 egg whites
Mix together (I use a magic bullet) and cook in a pan to make pancakes. Cover with berries or natural maple syrup
**You can also mix together and bake at 350degrees for 20 min.(or until done) for a protein loaf
No-Bake Peanut butter protein cookies
1 scoop chocolate protein powder
1/3 old fashioned oats
1/2 c. natural peanut butter
MIx pb and protein together. You can microwave the pb to make it easier to mix. Roll in the oats. Make into cookies and enjoy!
