Nutrition!!

getsveltEagain

Here is where the discussion can cover any food concerns or ideas. Please share what you find works for you!
Female Diet for Phase 1!
~Eat first meal within an hour of waking.
~Plan ahead! Designate a food preparation day.
~Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
~EAT EVERY THREE HOURS (usually 5 or 6 times a day, depending on when you wake up)! It’s the secret to speeding up your metabolism. Be on time!
~Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetner.
~Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
~Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
~CONSISTENCY IS KEY! If you have a day where you slip up…DON’T GIVE UP! Start fresh at your next meal or the next day. YOU CAN DO IT!

Breakfast - 5 egg whites
Unlimited vegetables (see list)
1 serving of starch (see starch list)

Mid-morning- 2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR Small meal option (see list)
Unlimited vegetables (see list)

Lunch- 6 ounces of lean meat (chicken breast, white meat turkey; white
fish like tilapia and orange roughy, boiled shrimp, egg whites)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)

Mid-afternoon- 2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR Small meal option (see list)
Unlimited vegetables (see list)

Dinner- 6 ounces of lean meat (see above)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)

Evening- 5-6 egg whites**
Unlimited vegetables (see list)

** No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
Limit fruit to twice daily: berries first thing in the morning and then a half a citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

~~~~I put the female food guide since that is the majority of our members. Please see the male guide and recipes at http://www.bodybuilding.com/livefit~~~~

getsveltEagain

I am going to try to make the protien bars and turkey muffins this weekend. I also will start eating every couple hours tomorrow to get my body ready for the nutrition side of this program

fitniknik

Is it necessary for us to follow the food exactly? I was thinking about just upping my protein and cutting back my carbs.
Thoughts?

getsveltEagain

Is it necessary for us to follow the food exactly? I was thinking about just upping my protein and cutting back my carbs.
Thoughts?

Like any program I think you don't have to necessarily follow it exactly. But I do know that this probgram is focused on "clean eating" which is limiting the processed foods. The saying I keep hearing around is that abs are made in the kitchen.

I looked over jamie's facebook site and most of the sucess stories say they followed the eating plan too. I hope that I am not coming across as a know it all.... just repling with my thoughts :bigsmile:

Bheller234

I am very excited about this. I might not be able to follow the food completely but still going to stay with "clean" food nothing processed and stay close to what the calories would add up to for each meal. Going to start getting this around and start preparing these meals so i know how to do and make them!

scgma

:blushing:
am I missing the "list" in the see list part????

Sonya

getsveltEagain

I am very excited about this. I might not be able to follow the food completely but still going to stay with "clean" food nothing processed and stay close to what the calories would add up to for each meal. Going to start getting this around and start preparing these meals so i know how to do and make them!

I am making some apple protien bars and the turkey muffins this weekend... then going to buy some veggies and the "cleanest" egg whites I can find. I bought some Ezekiel (sp) bread and will be making fresh salsa so I can have that for breakfast!!!

:blushing:
am I missing the "list" in the see list part????

Sonya

That is a link on the bodybuilding.com/livefit page....go to phase one and select any day. Scroll down to the food part and you can see "the List". It actually is very helpful :bigsmile: I printed off a couple pages to help me put (I am old school and want the paper copy)

getsveltEagain

I am not sure if everyone can find this recipe, I went around Jamie's bodybuilding.com links before finding it:

Low-Carb Apple Cinnamon Protein Bars

Ingredients
4 scoops vanilla whey protein powder
.5 cup almond meal/flour
2 tsp baking powder
.24 tsp salt
2 tsp cinnamon
.25 tsp nutmeg
.25 tsp allspice
3 egg whites
.25 cup stevia (raw) or Xylitol (increase carb count by 1g)
.5 cup fat free cottage cheese
1 tsp vanilla extract
1 medium apple - gated (large holes)

Directions
Spray an 8x8 inch pyrex dish with non stick spray. Preheat pven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg, and allspice. Whisk together and set aside.

In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mis again.

Fold in grated apple and mix until combined.

Pour batter into the prepared dish and bake at 350 degrees for 25 minutes

Nutritional info:
Makes 16 squares
1 square = 64 calories, 2.4 g fat, 4 g card, 8 g protein

fitniknik

Easy Protein bars

2 scoops protein powder
1 cup oats
4 egg whites
1/2c applesauce unsweetened
1/4 tsp vanilla
1 tblsp peanutbutter
Mix eggs and oatmeal then everything else in
bake at 350 for 20 min
makes9- 83 cals each

getsveltEagain

Easy Protein bars

2 scoops protein powder
1 cup oats
4 egg whites
1/2c applesauce unsweetened
1/4 tsp vanilla
1 tblsp peanutbutter
Mix eggs and oatmeal then everything else in
bake at 350 for 20 min
makes9- 83 cals each

Thanks for the recipe... made them tonight and they are pretty good. I was thinking of adding another tablespoon of pb and maybe adding more vanilla.

I also made the apple cinnamon bars and I'm not sure about those. Still decent since I didn't spit it out lol

Tomorrow I am making the turkey meat muffins.... here's to hoping!

fitniknik

Ohhh good to know! I was going to make them today or to tomorrow (both things).

fitniknik

Allright... so the hunt for a good protien bar recipe goes on. Mine turned out like a TOTAL DISASTER! But they are eddible. I bought lean pork chops, cod, chicken, and top round today. Packaged it into 4-6oz packages (dinner and lunch for the next day) and got a TON of frozen veggies. Im ready!

scgma

Sooo whats for breakfast...I think I am doing a small egg white omelet/ fattata type dish...
On the list( LOL) we have veggies. egg whites and a starch...hmmmm

Sonya

fitniknik

Ok... I dont really like eggs but I will make myself do it... at some point. I had protein shake, quinoa, and mixed veggies for breakfast.

getsveltEagain

I didn't follow the eating plan today... With my race this morning I was a bit off.

I ate a nature valley pb granola bar for breakfast. Lunch was the post race "feast" of a pulled pork sandwich from city barbque and a banana. Dinner was a 5 piece nugget from wendy's, an once or two of skirt steak and pasta. I had a couple of wheat crackers with a piece of cheddar/colby cheese. I also had three surger cookies. But I did NOT have any pop :bigsmile:

I made the turkey meatloaf muffins and they smell DELISH!!! I haven't had one yet but I will be before bed. I also made salsa to mix in my egg whites tomorrow for breakfast

scgma

Did you do 5 egg whites???? I only did 3...and it was a huge deal...5 just seems like alot with my veggies!!!

Sonya

getsveltEagain

Did you do 5 egg whites???? I only did 3...and it was a huge deal...5 just seems like alot with my veggies!!!

Sonya

I actually had three egg whites with some mushrooms in them... I stayed the night at my boyfriends due to weather and had to get breakfast at work :grumble:

I plan on getting my salsa and meatloaf muffins packed for the rest of the week at work.... I got to get on eating "clean"!!!

rdpixie

The turkey muffins are sooooo good! I'm addicted! I made some lime salsa to go with them too and its heaven!

Gonna try and make some protein bars at the weekend

fitniknik

I found this in phase 3 today


Chocolate Protein Bars

Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams


Click To Enlarge.
Chocolate Protein Bars.
Ingredients:
1 cup Oat Flour
4 Egg Whites
2 scoops Vanilla Whey Protein Powder
½ cup Splenda, Truvia, or Ideal
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food
3 tbsp Baking Cocoa
4oz Water
Directions:
Preheat oven to 350 degrees.
Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water) together in a medium sized bowl.
Add wet ingredients to dry ingredients and mix together.
Spray cooking dish with a non stick butter spray and add batter to dish.
Bake 20-30 minutes in oven.
Makes 16 squares, serving size=2 bars.

getsveltEagain

Here is a fantastic website with some "clean" recipies!!!

I just browsed through them and didn't look to deep, but see what you think. After you make something share your thougths with the group

http://www.oxygenmag.com/Nutrition/Articles.aspx?category=Clean-Recipes

fitniknik

Cinnamon Swirl Protein Bread
Nutrition Facts:

Makes 16 squares
1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein

Ingredients:

1/3 cup Ideal (Xylitol)
2 tsp cinnamon
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

Directions:

Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.


In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon


In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw


In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)


Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).


Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.


Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.

rdpixie

Ok I made Jamie Easons Chocolate Protein Bars and they are sooo yummy! They have a real cake consistency and have a sweetness to them. I'm not sure where I sit on the whole sweeteners thing so I'm not sure how often I'll make them but they are gooood! :bigsmile:

getsveltEagain

I made the Lemon Protien bars and they are really good too!!! I will get the recipe and post it for everyone.

Lisa__Michelle

I made the chicken muffins and I made the italian zucchini turkey meatballs. She said in her video that you can make the "turkey muffins" chicken muffins so I did. They were VERY good. I got the italian zucchini turkey meatball recipe from her Italian Turkey Burgers recipe. She put a note at the bottom that you can make them as meatballs and serve with spaghetti squash. That sounded much better since spaghetti squash is one of my favorite foods. I LOVED them too! I add a lot more seasonings then she calls for though!

getsveltEagain

I made the Lemon Protien bars and they are really good too!!! I will get the recipe and post it for everyone.

Lemon Protein Bars
Calories: 86/ Fat: 1 gram/ Carbs: 10 grams/ Protein: 9 grams

Ingredients:

1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light (preferably without aspartame)
4 egg whites
1/2 cup Splenda, Truvia, or Ideal
8 oz baby food applesauce
4 oz water

Directions:
Preheat oven to 350 degrees.
Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
Mix egg whites, Splenda, applesauce and water in a bowl.
Add wet ingredients to dry ingredients and mix together.
Spray 8x8 glass pyrex dish with non-stick butter spray.
Pour ingredients into dish.
Bake 23 minutes.
Makes 16 squares, 2 squares per serving.

getsveltEagain

Female Diet for Phase 2

Breakfast = egg whites 5/ vegetables Unlimited/ starch 1 serving
Mid-morning = turkey or chicken muffins 2 / Other Options: 4 homemade protein bars or Small meal option/ vegetables Unlimited
Lunch: lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy) 6 oz/ starch 1 serving/ salad and vegetables Unlimited
Mid-afternoon: lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy) 6 oz (8 oz for fish)/ starch 1 serving/ salad and vegetables Unlimited
Dinner: turkey or chicken muffins 2/ Other Options: 4 homemade protein bars or Small meal option/ vegetables Unlimited
Evening: egg whites 5-6/ vegetables Unlimited


Note: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).

Limit fruit to twice daily:/ berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

FlTGlRL

Hello,

My name is Crystal :flowerforyou:

I will be starting tomorrow in phase 1. I'm very excited but a little nervous about the nutrition part of it. It seems a little confusing to me. Hopefully I can get it down. I went out tonight and bought a huge thing of strawberry protein, some protein bars, flaxseed & fish oil and tons more things....we will see how it goes.

Anyway, How is everyone liking it so far, I'd love to hear any stories on what to expect/what you think of it.

getsveltEagain

~*~Time To Count Calories!~*~
Up to this point, the focus with the meal plan has been to consume adequate calories to support your weight training goals. Moving forward, it will be necessary to determine a specific calorie range to increase your fat burning potential while maintaining your hard earned muscle.

Follow this simple formula to determine the number of calories you should consume moving forward, using the foods included in the meal plans:

1.Multiply your goal weight by 10 to arrive at your baseline.
2.Add between 200 and 500 calories to determine the ideal calorie range that will support the rest of your Phase Two and Phase Three workout routines.
(So, for me, that would be 110 (lbs) X 10 + 200 = 1300 and 110 (lbs) X 10 + 500 = 1600).
3.On rest days and lighter days (arms, shoulders, abs), eat in the lower range (1,300 calories). On heavier days (chest, legs, back), eat in the higher range (1,600 calories).
4.Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we'll do!

Phase 2 Diet Tips:

■Eat first meal within an hour of waking.

■Plan ahead! Designate a food preparation day.

■Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.

■Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!

■Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.

■Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.

■Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)

■Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!

Female Diet for Phase 2

Breakfast: egg whites 5 vegetables Unlimited starch 1 serving
Mid-morning: turkey or chicken muffins 2 Other Options: 4 homemade protein bars/ Small meal option vegetables Unlimited
Lunch: lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy) 6 oz starch 1 serving salad and vegetables Unlimited
Mid-afternoon: lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
6 oz (8 oz for fish) starch 1 serving salad and vegetables Unlimited
Dinner: turkey or chicken muffins 2 Other Options: 4 homemade protein bars/ Small meal option vegetables Unlimited
Evening: egg whites 5-6 vegetables Unlimited
Note: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).

Limit fruit to twice daily: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

debwaid

Hello,

My name is Crystal :flowerforyou:

I will be starting tomorrow in phase 1. I'm very excited but a little nervous about the nutrition part of it. It seems a little confusing to me. Hopefully I can get it down. I went out tonight and bought a huge thing of strawberry protein, some protein bars, flaxseed & fish oil and tons more things....we will see how it goes.

Anyway, How is everyone liking it so far, I'd love to hear any stories on what to expect/what you think of it.

Hi I am going to be starting on Monday 2-13-12. I am as nervous as you are about the nutrition! It seems so limited! Excited about the lifting part though!

FlTGlRL

Hey there debwaid,
I ended up starting a group for us newer people just starting. It's called Jamie Eason 2012. I'll send you an invite.

debwaid

Hey there debwaid,
I ended up starting a group for us newer people just starting. It's called Jamie Eason 2012. I'll send you an invite.

I am so glad you did! Very excited to finally have some support and motivation!