Updated: Nov 7, 2022
Recommended foods include:
Dry roasted nuts ( watch the portion sizes) aim for about 12 almonds ,for example
Skinless, boneless chicken breast( 3-4 oz for women, 1 inch thick and 4-6 oz for men
Lean, red meat 3-4 oz for women and 4-6 oz for men, 1 inch thick as well.
Fish 3-4 oz for women and 4-6 oz for men, palm size, 1 inch thick
Tuna in a can
Turkey Breast 3-4 oz for women and 4-6 oz for men
Lentils- any type of natural beans or legumes 1-2 cups prepared
Try to limit to 1 serving a day.
Oatmeal, the old fashioned type not the sugary types.1/2 cup dry
Brown rice 1/2 cup prepared
Quinoa 1/2 cup prepared
Yams/Sweet Potatoes 1/2 of your fist
Squash 1 cup
*The rest of my list is extensive but I wanted to suggest avoidance of some items which include:
Palm, sunflower oils
NO chips, donuts, crackers.pastries
Avoid at all costs!! HYDROGENATED OILS and HIGH FRUCTOSE CORN SYRUP
As always, I am here to guide you through your self care journey.
Try some of the challenges, a 10 day or 24 day along with an amazing exercise routine, you will reach your short and long term goals.