Food and Nutrition

Your meals and nutrition goes hand in hand with your progress.
If you are failing here, you will not meet your overall goals no matter how well you follow the workouts.
Mentally prepare yourself to stick to the meal plan and hold yourself accountable.

Cheating should not be everyday nor every week. If you are, you are preparing yourself for failure. You are better than that!
A cheat meal is earned only from excelling in your program goals.
Timeframe to look forward to a cheat meal should be 4 to 6 weeks in the program. If you do reward yourself with a cheat meal, make it a small portion!
You should only have a cheat meal if you have been superb in following your program. No other reasons should be a cause for a cheat meal (ex. Promotions, celebrations, vacations etc.)
You will be tested daily and weekly from family members to coworkers to caring for your offspring; this is where you need to be prepared to say no and stick to your program.
Hold yourself accountable.

Consume 1 gallon of water daily; there are no exceptions for this.
Stay away from juice, sodas, liquor, beer and any fast food beverages/shakes.

Grocery list

Meats (Grilled or baked)

Chicken
Turkey
Fish
Lamb
Eggs/Egg Whites
Beef (max 1 serving per week consumption)
Pork (max 1 serving per week consumption)
Vegan meat substitute

Carbs (Steamed or baked)

Sweet potato
Brown rice
White rice
Oatmeal
Quinoa
Beans

Vegetables/ salads (Steamed)

• Asparagus
• Spinach
• Broccoli
• Squash etc. Your choice

Snacks

• Almonds
• Cashews
• Peanuts
• Greek yogurt
• Berrys (cranberries, strawberries, blueberries, raspberries, blackberries etc.)
• Rice Cakes
• Fresh Fruits (fruits have lots of sugar so do not always consume only fruits for snacks and be mindful of your portions)

Teas

• Peppermint
• Ginger
• Green Tea
• Tumeric
• Herbal Teas (your choice)

Miscellaneous

• Honey/Molasses
• Complete Seasonings
• Salt
• Condiments (your choices)
• Water
• Measuring cup
• Measuring Spoons
• Food scale
• Cookbook
• Almond/Coconut/Cows Milk

Meals

Prepare your meals ahead of time. Set the time aside to meal prep.
Failure to do so will result in eating out often which brings more temptation with unhealthy options.
You can do this!
If you have never cooked before, there are plenty of guides to prep meals online.
Also other options are to utilize a cook book or a meal service program.

Meats can be substituted for meats on the grocery list.
REMINDER Beef and pork should only be consumed maximum of 1 portions/meals per week
Snacks should be consumed in-between meals and should never be replace a meal.

When measuring rice/quinoa it should be as follows: 1 CUP OF COOKED RICE/QUINOA
When measuring oatmeal is should be as follows: 1 CUP OF RAW OATMEAL

Again take the time to prepare your meals. Preparation and organization are keys to your success in this program.