info from Bodybuilding.com

mrscates

The "I" is not me. It was writen by a woman from Bodybuilding.com


First and foremost, we are trying to cut out the processed foods (pre-packaged and frozen), the excessive fats and the high carbohydrate foods. The following items listed will be some of your main staples to add to your shopping cart:


Oatmeal (quick oats unflavored)
Frozen chicken breast in a bag (you can buy these in bulk)
Almonds (plain, unsalted)
Eggs to boil (purchase several dozen at a time)
Ground turkey (cheaper in bulk as well)
Cottage cheese (or yogurt, low fat of course!)
Frozen vegetables (broccoli, asparagus, green beans, etc.)
Beef (if you can afford it)
Brown rice
Whole wheat pasta
Whole grain breads (they do have protein bread now)
Salad greens (lettuce, tomato, cucumber)
Canned tuna (try to limit to 3 cans a week if possible)
Fresh fruit that may be on sale
Large can of protein powder
A food scale until you get used to "eyeballing" your portions

You now have the basics for "going lean" in your cart. I try to buy in bulk and will also buy some tilapia fish if I can get it cheap. I know you are now thinking, "what am I going to do with this stuff to save money?" Well, I cook for myself approximately 2 times per week.

I cook a large bag of chicken (boiled for me, may be oven baked if you prefer it that way) or a large container of ground turkey. I do cook it on the stovetop, but it is so low in fats you have to keep stirring it so it does not stick.

I also cook a large pot of brown rice or whole wheat pasta, and at the same time I boil about 12-18 eggs. Figuring how many meals you will need or how many you would like to freeze or keep in the fridge is also important.

Normally I have about 6 containers ready to fill. Taking the meat first, I layer in my food. On top of the 4-6 oz of meat I add approximately 1/2 cup of brown rice and top with a ladle full of vegetables. You can now freeze these or keep them in the fridge to have them available to take with you anywhere, such as work (hopefully most of you have microwaves available). You can mix and match any of the available meats, grains and vegetables to your liking.

If you do not have anything prepared to take with you another option is the tuna added to salad with a little bit of mayo to kill the dryness. You will be eating approximately 6 times a day, so be creative!


My Daily Menu


My daily menu looks something like this:


Meal 1:


1/2 cup oatmeal
2 boiled eggs

Meal 2:


Protein shake
Handful of almonds

Meal 3:


Pre made meal

Meal 4:


Protein shake
2 boiled eggs/cottage cheese

Meal 5:


Pre made meal
Small salad

Meal 6:


Protein shake
Cottage cheese/eggs

Fresh fruits and raw vegetables are allowed as snacks. Try to avoid the "sugary" fruits and stick to things like apples and cantaloupe. As I stated before, you can mix and match your meals, use seasoning, or exchange a pre made meal for salad.

loriefolk

Awesome!! Thanks so much, you ROCK as always!

mrscates

Proteins - Learn More


Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%) - Learn More
Protein Powder - Learn More
Egg Whites or Eggs - Learn More
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs - Learn More
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

Fibrous Carbs - Learn More
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

Other Produce & Fruits - Learn More
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats - Learn More
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil - Learn More

Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

Beverages
Bottled Water
Diet Soda
Crystal Light

Condiments & Misc.
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

hpsnickers1

Great lists. They look like what I already eat which makes me feel successful. My goal to eat healthy has happened.

One note about meat:

Venison, elk, moose, etc: have less calories, fat , sat fat, and cholesterol than chicken, turkey, pork or beef!

Wileyjoe

Thanks for the info!

Jessicapages

Bump

jtp5184

bump

DoctorWhoFan

Thanks for the info!