Enter your email address:

Delivered by FeedBurner

Tuesday, May 29, 2012

Jamie Eason's Diet: Eating Clean

Think of these food lists as general guides to what you should include in your diet. The lists include examples of what can be included, but are certainly not complete lists. If you have a healthy alternative that's not here, give it a try.
You don't have to include everything in your diet either. Pick and choose what fits best for you according to taste, cost and availability. Preferences change from person to person, so choose what tastes best to you.
If you like what you eat, you'll enjoy the meal plan and stick to it.


Oils: use sparingly

 

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.

 

Lean proteins 

 Ladies: 6 - 8 oz portion, Guys: 8 - 10 oz portion

 

Flours

 

Sweeteners

 

Fruits

It's best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

acid (high water content, low cal):

Sweet (more calorie & nutrient dense)


These are to be used before a workout because they are more insulin-responsive.

Vegetables


Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

Seeds:

Leaf sheaths:

Stems:

Stems of leaves:

Whole-plant sprouts:

Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

 

Superfoods

 

Dairy

 

Condiments

 

Misc

 

Carbs/Starches

  • barley

    barley

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • corn tortilla

    corn tortilla (Food for Life brand is best)

    Ladies - 2-3
    Guys - 4-5
  • cream of wheat

    Cream of Wheat/Rice or Rye

    Ladies - 1 serving
    Guys - 2 servings
  • ezekial bread

    Ezekial bread (made by Food for Life)

    Ladies - 1 slice
    Guys - 2 slices
  • lentils

    lentils

    Ladies - 3/4 cup
    Guys - 1 1/2 cups
  • oats

    oats

    Ladies - 1 serving
    Guys - 2 servings (1 cup)
  • whole wheat pasta

    whole wheat pasta

    Ladies - 1 cup
    Guys - 2 cups
  • potatoes

    potato (white, only occasionally)

    Ladies - 5 oz
    Guys - 7-8 oz
  • brown rice

    brown rice

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • rice cakes

    rice cakes

    Ladies - 3
    Guys - 4
  • sweet potato

    Sweet Potato

    Ladies - 4-6 oz
    Guys - 7-8 oz
  • Pinto

    Pinto

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • Chickpea

    Chickpea

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • Kidney

    Kidney

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • Adzuki

    Adzuki

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • Mung

    Mung

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • White Beans

    White Beans

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • Navy

    Navy

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • Black Beans

    Black Beans

    Ladies - 3/4 cup
    Guys - 1 1/2 cup
  • farro

    farro

    Ladies - 1/2 cup cooked
    Guys - 3/4 cup cooked
  • quinoa

    quinoa

    Ladies - 1/4 cup cooked
    Guys - 1/2 cup cooked
  • couscous

    Couscous

    Ladies - 1/4 cup cooked
    Guys - 1/2 cup cooked
Note: Always check the package for serving size!

 

Female Small Meal Options


Meal Option 1

Meal Option 3

Meal Option 4

Meal Option 5

Meal Option 6

Meal Option 7

Meal Option 8

 

Male Small Meal Options


Meal Option 2

Meal Option 4

Meal Option 5

Meal Option 6

Meal Option 7

Posted by Sher at 7:46 AM
Labels: ,

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)