magic formula for your meals

• Aim for 5 oz of lean protein (omega 3's high in tuna, salmon...are best)
• 1/2 cup of whole grain carbs
• 1 cup of non-starchy vegetables
• and 2 tbsp of MUFA (good fats) olive oil, nuts, good dark chocolate, avacado, olives, peanut butter...
• keep the combined calorie count for 5 meals a day at no lower than 1600 calories and not over 2000. (if you don't have much too loose (under 50 lbs) then you can eat less calories but NEVER LESS THAN 1200 calories. 1200 calories for FUELING your body is basically starvation. Cutting calories does NOT MAKE YOU LOOSE MORE OR FASTER!!! Eating less will stop your progress all together and begin killing you in the process.
• if you eat 3 meals a day like most Americans then you will want 2 snacks : I recommend NOT eating 3 larger meals a day and 2 snacks - I recommend eating 5 well balanced snacks a day. That way you never overload your digestive system. You are eating the healthiest way, to FUEL your body and keep your metabolism working for you.

possible 2 snacks a day:

1. 1/2 granny smith apple and 1 tbsp peanut butter (I love Smart Balance natural, high in omega 3's, has an extra crunchy style)
2. 1 cup yogurt with live bacterial cultures and 2 squares of dark chocolate or 1/2 cup cottage cheese and DARK chocolate chips (not semi-sweet- they actually make Dark chocolate chips)
3. a hard boiled egg and a granny smith apple ( I recommend granny smith because they are a super food and I like them best)
4. 1 low-fat cheese stick and a couple of whole wheat crackers