You want to get in Shape-this is The best healthy eating meal plan for you

In this article you can find how to adjust your eating habits and how to get in the habit of success. Who know, maybe this will be one of the best healthy eating plans for you.

Bread, Breakfast, Cucumber, Egg, Ham, Salt, Diet, Food

First of all, this plan is good for all those beginners into the workout in the gym and also its good for the ones who are getting back into the gym. Besides this, you’ll stay healthy and with more energy.
It’s based in very high in protein and low in carbs.  Hence, it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation. Because, these are two factors than accelerate the rate at which every cell in your body ages.

It’s recommended, daily to take:  2,500 calories, 218g protein, 218g carbs and 83g fat.

Daily plan for the meals for those who’re new to working out:

• First meal: Contains starchy carbs
• Second meal: Few carbs, if any
• Third meal: Few carbs, if any
• Forth meal: It’s contains starchy carbs. This is post-workout nutrition
• Fifth meal: Contains starchy carbs

Below you can check out our daily sample meal options for beginners

 

Meal No. 1: Scrambled eggs and granola

  • 3-4 omega-3 eggs
  • 1½-2 cups Greek yogurt
  • ½ cup raspberries (instead of, you can use: ½ cup blueberries, 5 sliced strawberries, 1 tbsp raisins or 2/3 cup blackberries)
  • 1/4 cup Vanilla Almond Crunch Bear Naked Granola (instead of, you can use:  1/4 cup Ezekiel Cinnamon Raisin cereal, 1/4 cup rolled oats, 2/3 cup Kashi Organic Cinnamon Harvest or  ¾ cup Fiber One cereal)

 

Meal No. 2: Double chocolate-cherry smoothie

  • 2-3 scoops chocolate protein powder
  • 1 tbsp flax seed meal (you can use for 1 tbsp chia seeds instead)
  • 1 tbsp cocoa powder
  • ¼ cup coconut milk ( or 2 tbsp chopped walnuts)
  • ¾ cup dark pitted cherries ( or 1 cup blackberries)
  • 4–5 ice cubes
  • 3–4 cups water

 

Meal No. 3: Bibb lettuce burger

  • 2 Boston bibb lettuce leaves
  • 2-3 slices tomato
  • 2 slices red onion
  • 1 tbsp ketchup
  • 8oz 95% lean ground beef (you can switch out for: 8oz 95% lean ground turkey burger, 6oz salmon fillet, 8oz chicken breast, or tuna burger (1 can tuna in water, drained + 1 omega-3 egg + 1 tbsp flaxseed meal + 1 tbsp Dijon mustard)
  • 3 cups green beans (you can switch out for: 1½ cups peas and carrots, 2 cups snow peas,  1½ cups mixed vegetables, or ½ cup shelled edamame beans)
  • 1 tbsp canola mayonnaise (you can switch out for:  3 tbsp mashed avocado, 1 slice provolone cheese,1 slice cheddar cheese or 1 slice American cheese)

 

Meal No. 4: Post-workout nutrition

  • Shake for recovery should contain: 50g carbs + 25g protein

 

Meal No. 5: Grilled shrimp with brown rice and spinach salad

  • ¼ cup brown rice, dry measure
  • 6-7oz shrimp ( you can switch out for: 7oz crabmeat,  6oz red snapper, 7oz scallops,  or 5-6oz turkey breast)
  • ½ red bell pepper, chopped
  • ¼ cup crumbled Feta cheese (you can switch out for: 1 ½oz cubed Havarti cheese, 1 ¼oz fresh mozzarella, , 1oz crumbled blue cheese, or 1oz goat cheese)
  • 4 ½ cups spinach (you can switch out for: 4-5 cups shredded Napa cabbage, 7-8 stalks roasted broccoli rabe, 4-5 cups arugula, or 7 roasted Brussels sprouts)
  • 2 tsp extra-virgin olive oil (you can switch out for: 2 tsp avocado oi, 2 ½ tsp toasted sesame seed oil, or 2 tsp garlic-infused flaxseed oil)

 

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