Sample Meals

Season w/ powders & dried herbs! Limit sauces unless 0 calories.

Grace’s Favorite Seasonings

Fresh minced garlic
Hot sauces
Lemon
Lawry’s seasoning
Lawry’s garlic salt
Garlic powder
Onion powder
Black pepper
Himalayan salt
Knorr chicken seasoning
Cayenne pepper
Dried oregano
Dried rosemary
Dried parsley
Paprika
Red crushed peppers
Each macro source (protein, carbs, fats) can be supplemented out for another source in the macro list. Think of each food as a protein, carb, or fat source.

Balanced Pre-Workout Meal Examples

30-15 mins prior to workout
one

Protein Shake

  • Protein: 1 serving protein powder
  • Carb: 1 banana, almond milk or water
  • Fats: 1 tbsp peanut butter
two

Rice Cakes & Greek Yogurt

  • Protein: 1 serving low fat greek yogurt
  • Carb: 3 rice cakes
  • Fats: 1 tbsp peanut butter
three

Rice & Eggs

  • Protein: 2 scrambled eggs
  • Carb: 1 cup white rice
  • Fats: from the egg yolks

1-2 hours prior to workout

one

Chicken, Rice, & Veggies

  • Protein: 4oz chicken
  • Carb: 4oz green veggies, ½ cup rice
two

Salmon, Potatoes, & Veggies

  • Protein: 5oz salmon
  • Carb: 5oz potatoes, 4oz veggies
  • Fats: from salmon
three

Ground Beef Tacos

  • Protein: 4oz ground beef
  • Carb: 2 tortillas
  • Fats: from the beef and tortilla

Full day of eating sample

Create your own by substituting from the protein, carbs, and fats list.

BREAKFAST – Eggs w/ Turkey Bacon & Potatoes

  • Protein: 2 eggs & 4 slices of turkey bacon
  • Carb: 5 oz potatoes
  • Fats: from the eggs

SNACK – Greek Yogurt w/ Fruit

  • Protein: 1 serving greek yogurt
  • Carb: 1 cup berries

SNACK – Protein Shake

  • Protein: 1 serving protein powder
  • Carb: 1 banana, almond milk or water
  • Fats: 1 tbsp peanut butter

DINNER – Steak Bites w/ Green Veggies & Baked Potato

  • Protein: 4oz lean steak
  • Carb: 4oz green veggies, 1 medium potato
  • Fats: I cant believe its not butter butter

LUNCH – Ground Beef & Corn w/ Rice & Veggies

  • Protein: 4oz lean ground beef
  • Carb: ½ cup corn, 4oz green veggies, ½ cup rice
  • Fats: from the beef