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
beans are a great source of protein
rice and beans are a common combo for vegetarians
the amino acids in both equal complete proteins
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
I also have used them with my tuna salad recipe.
low fat mayo
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
AH PASTA...........we are going to stay away form all things white
WHOLE GRAINS & BROWN RICE
whole wheat breads are better than white breads
TAKE THE CAKE
sandwiches are quick and easy to bring for lunch
whole grain bread
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