Helen ~ Heynen

“Food is 99.5% and all based on , if it walks, flies or swims, eat it and if it grows out of the ground, eat that too. Everything else isn't food, it's entertainment!”

Your New Meal Template will look like this:

Breakfast:
--carb
--dairy
--fruit

Snack:
--protein
--dairy
--fruit

Lunch:
--carb (REMOVE IF YOU WANT)
--protein
--veggies

Snack:
--protein

Dinner:
--protein
--veggies
--carb (but try to not eat carbs at night!)

STEP 2: From Template to picking foods you like!

Now that you’ve created your “template” you’re ready to fill in the categories by picking and choosing foods you like!!

Nutritional Index
Calories 1,407
Carbs 142 g
Protein 115 g
Fat 44 g

Breakfast
Egg white Omelet and Toast

Snack
Strawberry Protein Smoothie

Lunch
Chicken, Spinach, walnuts, raisions, red onions, rasberry vinagarette dressing

Snack
Apple and Low-Fat Cheese

Dinner
Chicken, Sweet Potato, Peas, and Carrots

Nutritional Index
Calories 1,414
Carbs 167 g
Protein 118 g
Fat 35 g
Fiber 25 g

Breakfast
Oatmeal with Banana

Snack
Celery and Peanut Butter

Lunch
Roast Beef Reuben and Salad

Snack
Strawberry Yogurt Protein Smoothie

Dinner
Chicken Burrito with Rice and Beans

Nutritional Index
Calories 1,384
Carbs 153 g
Protein 104 g
Fat 45 g
Fiber 36 g

Breakfast
Oatmeal with Blueberries and Almonds

Snack
Pear and Low-Fat Cheese

Lunch
Chicken and Avocado Sandwich

Snack
Raspberry Protein Smoothie

Dinner
Halibut, Broccoli, Sweet Potato, and Salad

Nutritional Index
Calories 1,418
Carbs 145 g
Protein 112 g
Fat 48 g
Fiber 24 g

Breakfast
Broccoli and Feta Omelet with Toast

Snack
Apple and Peanut Butter

Lunch
Turkey Burger

Snack
Yogurt with Kiwi and Flaxseed

Dinner
Chicken Pita

Nutritional Index
Calories 1,416
Carbs 171 g
Protein 104 g
Fat 39 g
Fiber 30 g

Breakfast
Oatmeal with Raspberries

Snack
Almonds

Lunch
Chicken Pita

Snack
Peach Yogurt Protein Smoothie

Dinner
Steak, Brussels Sprouts, and Salad

My typical meal packed for a day looks like this: Learn to love plastic!!!!!

This is just a small sample of recipes and ideas and I want to make it as easy for you as possible and within reason so that you will be able to stay on track!!!!! You can find more and personalize your menu plan through the club membership through beachbody which you can try out for FREE for 30 days. This is where you can create your own personal meal plan,(vegetarian Meal plans are available!) have access to Miche's Ladder, calculate your body fat, healthy weight and caloric needs, you will also have access to SLIM KITCHEN, which will provide you with how to eat healthy, give you some more YUMMY easy recipes and even help you organize your kitchen. Everything you need is right there at your finger tips and it is just a click away!!!! You just plug in your favorites and it will menu plan and sort out your grocery list for you. I usually use the portion plan in the X nutritional guide and follow the 2 top tiers of Miches Ladder.

I can help you figure out your nutrition that will carry you through your workout plan....and we can also discuss in more detail the fundementals around Carb Manipulation to enhance your results faster but basically the formula is broken down as follows:

On resistance days: MORE CARBS: 40% carbs, 30% protein, and 30% fat.

On cardio days: LOWER my carbs: 30% carbs, 50% protein, and 20% fat.

HAPPY EATING!!!!!!