If you're not seeing the fitness results you want, IT'S YOUR DIET! Here's how to fix it!

There are many different ways to go about a clean healthy meal plan to lean out, and if you have found one that works for you, KEEP DOING IT!!!!

HOWEVER, If what you are doing is not working you need to CHANG IT!!!

Below are some guidelines and a simple outline for a meal plan that is a surefire way to lean out!

#1 PROBLEM PEOPLE HAVE!!!!

WATCH YOUR PORTION SIZES!     

YOU MUST EAT THE right portions! JUST BECAUSE IT'S HEALTHY, DOESN'T MEAN YOU CAN EAT ALL YOU WANT.  

Keep it simple, protein should be the size of the palm of your hand.    Everything else, Carbs, fruit, veggies, is a cup.   (What you can fit in your hand)

You should be eating 5 to 6 small meals throughout the day every 2 to 3 hours.

PREPARE YOUR MEALS AHEAD OF TIME!!!!!!!   

I can't say this enough!  You must eat every 2 hours.   In order to be ready to eat every 2 hours, (even if you are at home)  you must have your food already ready.    

And finally, learn the difference between being full and being satisfied.  If you’re used to eating lots of unhealthy food, you will crave it for the 1^st couple days, SORRY, THAT'S THE WAY IT IS!!! DEAL WITH IT!

Here’s is a GREAT lean out meal plan basic beak down!!!!

Meal 1

Starchy Carb

Protein

Fruit or veggie

Meal 2

Protein

Veggie

(if you’re going to have another starchy carb have it here)

Meal 3

Protein

Veggie

Healthy fat

Meal 4

Protein

Fruit or veggie

Meal 5

Protein

Veggie

Healthy fat

Meal 6

Protein

Veggies

Here’s a list of some ideas for each

Starchy Carb:            Sweet Potato

                                    Oatmeal

                                    Banana

                                    Corn

                                    Brown Rice

                                    Regular potato

                                    Whole grain pasta

Protean:                        Fish

                                    Chicken

                                    Beef

                                    Shellfish

                                    Eggs

                                    Protein powder

Quena (kind of a cross between a carb and a protein so use it sparingly)

Turkey

Veggie: Self explanatory but Green Veggies and Squash are some of the lowest calorie count wise.  For example, there is only 7 calories in 1 cup of spinach!!!!   NOW YOU SEE WHY I TRY AND THROW IT IN EVERYTHING!!!!!

Grilled asparagus and zucchini are some of my favorites right now.

Fruit: Self-explanatory. 

Don’t get hung up on “what fruit has more sugar or more calories, etc.  Just eat whatever fruit you want, in the right portions size, sparingly for now.   As you can see by the diet, you only have it 2 or 3 times a day, tops.  So eat the fruit you like. J

Healthy fat: Avocados

Nuts

Nut butter

Dairy

DON'T KEEP DOING THE SAME THING AND EXPECTING DIFFERENT RESULTS!!! If the way you eat now is not getting you the results you want.... CHANG IT!!!! 

-E