BACHELORS get RIPPED!

here is my handbook for those men out there that want to take

A STEP not A LEAP into a healthier lifestyle

things to have around the house

healthy balanced breakfast options

simple ways to prepare clean eats

quick on the go snacks

& possible tasty vegetables?

(i can hear my brother rolling his eyes)

MAY I PRESENT TO YOU......MAN'S BEST FRIEND

I know it's summer and the grills are a'blazing, but to have in the house for year round fun!

the best way to get your protein on the go.......shakes and bars

fresh snack options

fruit and trail mix, cold cuts & my personal fav protein pancakes

i know what you are thinking......pancakes on the go!?

i make them at the beginning of the week

and grab em out of the fridge for a quick fix!

before we get into recipies........essentials shopping list down

these are my quick options.

for all y'all that dont know how to boil water i will allow for the instant oats

try to throw in some

fruit if you can.

peanut butter is my favorite healthy fat, along with avocado, olive oil and nuts

yes salads can be good and easy, have with your burgers or add some tuna and cheese

canned veggies obviously last longer than fresh and they are easy to cook.

as per usual, i am here to answer you nutritional, cooking and food shooping questions

just holler

beans are a great source of protein

rice and beans are a common combo for vegetarians

the amino acids in both equal complete proteins

beans can play a role in promoting health and preventing disease, including reducing cancer risk, improving cardiovascular health, controlling blood sugar and managing weight.

eggs.....whites

preferably

tuna is quick

and a good protein source

moz cheese best because it is the least processed that doesnt taste like feet

tortillas are good to have

steak or chicken off the grill,

with some beans, salsa, cheese

BURRITO HEAVEN

I also have used them with my tuna salad recipe.

tuna

low fat mayo

some relish

a few dried cranberries

mixed and chilled

add to a tortilla with spinach, tomato and cheese

ready to go

at any grogery store they have pre marinated meats

these are the best for outdoor grilling

my favorite are the kabobs

they come with chicken or red meat & veggies

it is a great treat when you start to get sick of plain meats.....have with salad and rice

Pasta Sauce.......if you dont eat vegetables PLEASE eat some tomato sauce a few times a week.

lycopene that is found in tomatoes is actually magnified when cooked in the form of sauce

gobble gobble

AH PASTA...........we are going to stay away form all things white

WHITE BREAD<>

alternatives.........

WHOLE GRAINS & BROWN RICE

whole wheat breads are better than white breads

BUT

WHOLE

GRAIN

BREADS

TAKE THE CAKE

sandwiches are quick and easy to bring for lunch

whole grain bread

deli meat

cheese

spinach

tomato

mustard

pickles

WHATEVER YOU LIKE

if you are willing to have some fresh foods in your fridge

fruits are great

berries to add to your oatmeal

grapes, apples & bananas

are the easiest for being on the run

tomatoes & spinach are good to add to salads, burgers and eggs

the best options are always fresh

but for my men i say if i can get you to eat green things of any kind they can come from a can or a bag

they also have sweet potato and different spice options

restaurants usually ahve these options...potatos, mixed veg, salads

potatos are GREAT just keep them to a minimum if you are trying for the tummy in the mags........NO FRYING

PIZZA IS NOT A BAD THING....in moderation

my only request is that you add some protein

chicken pizza is pretty popular these days

sausage and pepperoni are secondary because of the processing factor

this is good to have in the freezer, or an option to order when you are out with the guys.

so here is your shopping list

eat meal needs protein fat and carb

get all your gear together

TOMORROW TUNE IN FOR YOUR BACHELOR GET RIPPED MEAL PLAN