Transcript Shred Original Nutrition Presentation 2

NUTRITION 2
BUILDING YOUR MEAL PLAN
A HOW TO GUIDE
ALIGNING ACTIONS TO YOUR
GOALS
Fat Loss
Equals
Actions
5 Hours of
Training/Physical Activity
Get Stronger/
Fat Loss/
BF%
Making a schedule/routine
Calorie Control
Scale Weight
Becoming aware of the
quantity of food you eat –
Hand Measurements
Higher Protein Diet
Choosing Quality Foods:
Healthy Fats,
Carbohydrates from
vegetables, fruits, brown
rice, quinoa, sprouted
grains
Muscle Growth &
Recovery
Fat Loss/BF%
Basing your meals on
protein sources
Food & Meal Prep, getting
creative, exploring new
recipes, trying new foods,
packing a lunch, etc.
HOW YOUR PLATE SHOULD LOOK!
THE QUICK AND DIRTY METHOD
1.
THE RULES:
2.
Protein Source with EVERY Meal
3.
Vegetables with EVERY Meal
4.
Complex Carbohydrates POST workout only
5.
Healthy Fats EVERY day
6.
Frequent Meals (3-4 hours – they do not all have to be big)
1.
BUT DO NOT SNACK IN BETWEEN SNACKS! Give
your body time to mobilize fat stores.
7 STEPS TO SUCCESS
AN OVERVIEW
COMING UP WITH YOUR
PLAN OF ACTION
1.
MEAL PREP “Hardest Workout of the Week”
2.
1. When are you going to do it?
2. What are you going to cook?
3. Where do you find ideas?
Proteins
3.
Vegetables – what with all the hype?
4.
Grocery Shopping with a plan
5.
The Staples
6.
Grab/Go/Emergency Ideas
THE HARDEST WORKOUT
OF THE WEEK
2 x Meal Preps/Week
One BIG Prep on Sunday/Monday:
2x Proteins
2x VEGETABLES Concoctions
1x Healthy Meal
Mini Prep-Mid Week:
1x Protein
1x VEGETABLE Concoctions
SHRED SUCCESS SCHEDULE :
WHEN ARE YOU GOING TO GROCERY SHOP MEAL PREP?
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
5:00 AM
6:00 AM
SHRED
SHRED
SHRED
7:00 AM
8:00 AM
9:00 AM
BOOTCAMP
10:00 AM
11:00 AM
12:00 PM
1:00 PM
2:00 PM
Groceries/
MEAL PREP
3:00 PM
4:00 PM
5:00 PM
BIKE RIDE
6:00 PM
7:00 PM
8:00 PM
9:00 PM
MEAL PREP
2-3 X PROTEINS
High Performance Protein Food Recommendations
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Whole Eggs (omega 3)
Egg Whites
Chicken (skinless,
breast, thighs, legs,
whole)
Steak
Lamb
Salmon
Lean Beef (ground,
roasts)
Turkey (ground, sausage,
breast)
Fish (sole, tilapia, tuna,
sea bass, cod)
Wild Meats (buffalo, elk,
venison, emu, ostrch,
bison)
Shrimp, scallops
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Quinoa
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Legumes (chick peas,
black beans, kidney
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beans, navy beans)
Nuts – almonds, cashews,
hazel nuts, brazil nuts,
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walnuts
Seeds – pine, chia
Almond and Nut Butters
Plain Greek Yogurt
Cottage Cheese
Almond Milk
Spinach
Biosteel Whey Isolate
Protein Supplement
Biosteel Advanced
Recovery Protein
Supplement
Branch Chain Amino
Acids (BCAA)
Supplement
2-3 X VEGETABLES CONCOCTIONS
VEGETABLES
1.
You are on a calorie budget, you
need to use these calories
wisely. Vegetables are going to
satisfy your hunger at very
little 'cost' .
2.
All of the great micronutrients
you will reap the benefits from
eating them
3.
If you eat all junk = you will
feel like junk = your workouts
will be junk
High Performance Vegetable Sources
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Spinach
Kale
Greens
Broccoli
Zucchini
Celery
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Cauliflower
Egg Plant
Asparagus
Carrots
Mushrooms
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Beets
Radish
Tomatoes
Red,
Yellow,
Orange
Peppers
 Green
Beans
 Cucumber
 Green
Pepper
 Onions
 Green
Onions
2 X VEGETABLE CONCOCTIONS
Example Vegetables
1
Mushrooms
Green Beans
Sweet Onion
Flavours & Healthy Fats
Basil
Garlic
Coconut Oil
Cooking Method
Sauté
2
Carrots
Broccoli
Cauliflower
Mrs.Dash Chipotle
Seasoning
Extra Virgin Olive Oil
Roasted
3
Broccoli
Bok Choy
Onions
Water Chestnuts
Soya Sauce,
Almonds
little honey
Sauté
4
Brussels Sprouts
Red Onion
Extra Virgin Olive Oil
Roasted
President’s choice Balsamic
Glaze
Salt/Pepper
1 X HEALTHY MEAL RECIPE
Enough for 4-5 servings -- Freeze Half for convenient healthy
frozen meals
Examples:
Crock Pot Recipe, Stew, Chili, Skillet, Soup, Jambalaya , Quiche
Some examples where to find these recipes:
-SHRED Log-in Page
-SHRED Facebook Group.. Make sure you share!
-DEPTH Nutrition Facebook Page
-DEPTH Pinterest
- #Hashtag Search on Social Media
GROCERY SHOP
Shop with a list of foods that are going to help you
build your meal plan :
Lean Protein
Small amount of quality fat
wide variety of vegetables
How does this work?
Pick out 1-2 proteins
4-8 different vegetables
low calorie seasonings and spices , vinegars
(balsamic!), low-sugar sauces, no-sugar salsas
healthy fats to cook (Extra virgin olive oil, Coconut oil,
etc.) or add to for flavour (Nuts, Seeds, Avocado, etc.)
+ Plus Ingredients for your healthy meal
+ Snacks/Fillers
GROCERY SHOP TIPS
• Try new vegetables! Try picking up
something new each time you go and
figure out a way you'll use it in your
meals.
• Shop the exterior : Grocery stores are set
up to group fresh food along the exterior
and package products in the interior
aisles.
• Buy what is in season- Save some $$$
• Take time to read the labels: Different
brands of the same product can be
completely different- give the nutrition
label a read to avoid unwanted added
sugars.
COOKING THE STAPLES
Prep 1
Proteins x2
Vegetables Concoction x2
Healthy Recipe x1
PRO 1: Extra Lean Turkey
Sausages
VEG 1 - Roasted: Green
Beans, with sautéed
Mushrooms, Onions, Basil,
Coconut Oil
HR: Ground Turkey SkilletGround Turkey, Onions,
Peppers, with Taco Seasoning
PRO 2: Chicken Breasts
VEG 2- Sautéed: Zucchini,
Pepper, Mushrooms, Onions ,
EVOO
Prep 2
Protein x1
PRO 3- Salmon
Vegetables Concoction x1
VEG 3 - Roasted: Cauliflower,
Broccoli, Carrots, Mrs. Dash
Chipotle, EVOO
HOW WHAT YOU PREPPED
WOULD FIT INTO YOUR MEALS
FOR THE WEEK:
Meals
Monday Tuesday
Breakfast
Pro/QCarbs
Wednesday Thursday
Saturday
Sunday
PRO3
VEG3
PRO3
HR
VEG2
Lunch
Pro/Fats/Veg
PRO2
VEG2
HR
PRO2
HR
Dinner
Pro/Veg/QCarbs
PRO1
VEG1
PRO2
VEG1
PRO1
VEG3
PRO3
Snack
Pro/Fats/Carbs
Friday
ADD THE FILLERS:
Meals
Breakfast
Pro/QCarbs
Monday
Eggs
1/3 Avocado
& Salsa
Fish Oil
Lunch
Pro/Fats/Veg
PRO2
VEG2
On top of
Spinach
Balsamic/EVO
O
Dinner
Protein/Carbs/
Fats
PRO1
VEG1
Quinoa
Snack
Pro/Fats/Carbs
3x Babybel
Light Cheese
2x
Pepperettes
Fruit: Berries
Tuesday
Oatmeal
w/berries or
banana
Or Stoked Oats
Blend
Protein Shake
(low carb)
Fish Oil
HR
On top of
Spinach
PRO2
VEG1
On top of
Spinach
Whole Wheat
Bun
Can Tuna
½ Avocado
Cayenne
Pepper or
Lemon Pepper,
Lemon juice
Fruit: Berries
Wednesday
Egg Scrambler
w/ VEG2
Fish Oil
Thursday
*Overnight
Chia Pudding
Fish Oil
Friday
Oatmeal
w/berries or
banana
Or Stoked
Oats Blend
Protein Shake
(low carb)
Fish oil
PRO3
VEG3
Saturday
Eggs
1/3 Avocado &
Salsa
Sweet
Potatoes
Fish Oil
Sunday
Egg Scrambler
w/veg left over
from week
Avocado &
Salsa
Fish Oil
PRO2
Blueberries
Thumb Goat
Cheese
15g Crush
Almonds
On top of
Spinach
Balsamic Glaze
PRO1
VEG3
Plantains
HR
On top of
Spinach
PRO3
On top of 1/2
bagged salad
Lemon juice
HR
PRO3
Asparagus
Sweet Potato
Fried
FREE MEAL
FREE MEAL
FREE MEAL
3x Babybel
Cheese
2x Pepperettes
Fruit: Berries
Can Tuna
½ Avocado
Cayenne
Pepper or
Lemon Pepper,
Lemon juice
2x
Pepperettes
20g Almonds
Fruit: Berries
2x Pepperettes Can Tuna
2x Babybel
½ Avocado
Fruit: Berries
Cayenne
Pepper or
Lemon Pepper,
Lemon juice
Fruit: Berries
‘EMERGENCY’ OPTIONS
Proteins:
Pre-Cooked Chicken/Turkey Stripes/Shrimp
Canned Tuna
Rotisserie Chicken
Deli Meats
Vegetables:
-Bagged salad/ Pre-Made Salads
-Bagged Vegetables
-Frozen vegetables
-Pre-made vegetable mixes – ex Sobeys, Farm boy, Vincenzos
GRAB/GO
• FRUIT- Nature’s Fastfood-! Apples,
Pears, BERRIES!
• Celery
• Cucumber
• Cherry Tomatoes
• Low-Fat Greek Yogurt
• Rice Cakes
• Hummus and veggies
• Low Sugar Protein Bars- Carb Killa, Simply Whey
• Protein Shakes/Bowls
• Pepperettes
• Deli Meat, Kielbasa
• Babybel , string cheese (low-fat)
• Jerky
• Low-fat popcorn
BUILDING YOUR OWN MEAL PLAN
Smart Supplementation
Determine WHAT Supplements to use (See Supplement
Recommendations Sheet)
• Our Recommendations for Fat Loss
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Biosteel HPSD (pink)
Biosteel Whey Isolate Protein
Greens+ Multi
Omega 3+ Vitamin D3
Lean Plus
BCAA Powder
KEY TAKE HOME
MESSAGES
If keeping track of your caloric intake is overwhelming, start by
following these simple steps:
1. Understand the Nutritional Rules and put them into practice.
2. Maintain your hydration levels.
3. Focus on consuming clean, nutrition, whole foods and making
consistently smart choices.
4. Eat Breakfast, Lunch and Dinner + 1 Snack per day. Build your
meals with protein, eat veggies with every meal and add in Fat and
Protein as the Nutrition Rules suggest.
5. Follow the Precision Nutrition ‘ANYTIME’ and ‘POST-WORKOUT’
Plate guidelines incorporating healthy food choices which are
consistent with the Nutrition Rules.
6. Start with a post-workout Whey Isolate Protein and Omega 3+
Vitamin D3 Fish Oil for supplements.
7. Bring in the good, cut out the crap.
PROPER NUTRITION IS NOT
JUST ABOUT CUTTING OUT
THE BAD!
YOU HAVE TO NOURISH THE BODY TO GET
RESULTS!