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Nutrition Tips by Personal Trainer Keelee Kap


5-6 Meals Per Day: Eat Every 2-4 Hours

Breakfast: have a Protein/Carbohydrate/Fruit
Snack: Protein/Carbohydrate
Lunch: Protein/ Carbohydrate/ Fruit or Vegetable
Snack: Protein/Carbohydrate
Dinner: Protein/Carbohydrate/Vegetable
Snack if needed: Protein
**Each Food should be about Fist size to a Fist in a half size**


Shopping List Ideas

100% Pure Whey Protein
Adams Natural Peanut Butter (Mix it up and store upside down in Fridge)
Almond Butter Spread
Almonds (non-salted)
Unsweetened Pure Silk Almond Milk (35 calories)
Low Sugar Instant Oatmeal or Noninstant Oatmeal
Pure Protein Bars (180-200 calories/16-18grams protein/3 or less grams sugar)
Turkey breast Lunch Meat
Whole Wheat Tortillas (under 120 calories)
Light English Muffins
Multigrain Sandwich Flats (100 calories)
Chicken Fajita Chicken Breast Strips or Steak Strips (110 calories)
Caramilized Onion and Swiss Chicken Burgers (180 calories)
Lite Vinegarette Dressing (any flavor. Love raspberry)
Chicken Breast
Light Mayonnaise
Original Triscuits (any flavor)
Graham Crackers
Fruits- apples, strawberries, blue berries, etc
Vegetables (love the big freezer bags)
Turkey Burgers
Muscle Milk

Breakfast Ideas

1. Low Sugar Maple and Brown Sugar Oatmeal
1 Medium size Apple
2. Omelet- Using 2 egg whites and 1 whole egg, small amount of unsweetened almond milk, chopped up peppers, zucchini, squash, mushrooms, broccoli, cauliflower, (pretty much a cup of the freezer vegetables)
3. Protein Shake- in blender mix 1 cup unsweetened almond milk, I scoop chocolate whey protein. 2 tablespoons Adams Natural peanut butter, hand full of spinach, and about 2 cups of ice or mix to whatever texture you prefer

Lunch Ideas

1. Chicken Fajita Wrap- using Chicken Fajita or Steak Strips, Whole Wheat Tortilla Wrap, Spinach, Light Mayonnaise or Salsa
2. Spinach, Chicken Fajita Strips, Chopped up Strawberries, and Lite Vinegarette Dressing Salad
3. Turkey Lunch Meat, Light Mayonnaise, on Lite English Muffin
4. Protein Shake if you didn’t have one for breakfast

Dinner Ideas

1. Grilled Chicken Breasts with Steamed Vegetables
2. Caramilzed Onion & Swiss Chicken Burger on a Multigrain Sandwich Flat (so Yummy) with mixed vegetables or salad
3. Grilled Salomon and mixed Vegetables
4. Roast Turkey Breast Slice and 1/5 Chopped Avocado
5. I like putting Chicken breasts in the crockpot with salsa over top and letting it cook all day
6. BBQ Ribs paired with mixed Vegetables or salad

Snack Ideas

1. 12 Triscuits and 24 Almonds
2. 2 String Cheese and 1 Medium apple or any fruit
3. Plain Greek Yogurt with any berries and 12 Nuts
4. Almond Butter smeared on a Whole grain toast or lite English muffin and a Fruit
5. Protein Shake if you did not have it for breakfast or lunch
6. Protein bar and a fruit
7. Baby carrots and 24 Almonds

If you want more help with your fitness program email [email protected] and take advantage of your complimentary fitness assessment.

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