HUGE DISCLAIMER: Do NOT aim to look like a stage-ready bikini competitor in your every day life. Newsflash: Even bikini competitors don't look like bikini competitors unless they are a week or two out from their competition. In my off-season, however, I still manage to stay fairly lean with a healthy amount of fat on my bones (because, Newsflash #2, healthy women are supposed to have some fat).
+ + + + +
I'm going to clue you in on a normal day of meals for me during my offseason, after I have competed but before I've started eating more to put on some muscle. This diet keeps me lean and healthy while consuming all of my nutrients and satisfying some of those foods I love, too. I don't eat the same thing every day, so I'm going to list the different meals that I alternate between, depending on what I feel like eating.
I also happen to be a newlywed college student, making my food budget tight. It's disheartening when people tell me they want to lose weight or eat healthier but "it's just too expensive." I can feed myself for around $40 a week eating my very healthy diet. The key is to get simple ingredients in bulk and get creative with them, not to go out and get a ton of LeanCuisine meals and fancy amped-up "healthy" and "low calorie" versions of foods. All you need is some whole grains (quick oats, whole wheat spaghetti, or brown rice, for example), lean meats (chicken, fish, or turkey), eggs, fruit, vegetables (get them frozen so you can buy in bulk and they won't go bad), a few low fat/low sugar sauces to keep you sane, and whatever extras you may want. Bam! You have a healthy fridge that can feed you all week long for any meal and you didn't break the bank.
Breakfast meals:
2/3 cup of egg whites
1 packet of maple and brown sugar oatmeal (reduced sugar)
2 slices of turkey bacon
-----
1 serving of Kodiak Power Cakes (I have only found these at Super Target and Costco)
2 slices of turkey bacon
-----
2 large egg whites
One whole egg
1/2 avocado
Shredded sweet potatoes
Lunch Meals:
4oz of a lean meat (usually chicken or fish)
1 cup of steamed vegetables
Brown rice
(Mix it all up with some salsa or hot sauce)
-----
1 can of tuna
1/2 cup of fat free cottage cheese
(Mixed together with some salt and pepper)
-----
Protein fruit smoothie
(1 scoop vanilla whey protein and some frozen fruit)
Dinner:
4oz of a lean meat (usually chicken or fish)
1 cup of steamed vegetables
Brown rice
(Mix it all up with some salsa or hot sauce)
-----
Tilapia cilantro avocado tacos
(Use corn tortillas to keep it healthy)
Snacks:
One gala apple cut into slices and dipped into natural peanut butter
One serving of any fruit
Rice cake with natural peanut butter or almond butter
Wheat toast with fat free cream cheese and low sugar jam (reminds me of cheesecake)
Pretzel sticks (because I love salty things)
Also, if I'm craving something, I'll eat a little bit of it. I don't deprive myself of the foods I love, I just use self-control and don't go crazy. For example, I could live off of fudge brownies. But instead of having one huge brownie from the bakery, I will split it with a friend or eat half now and save the other half for when I have another brownie craving in a couple of days.
When you completely deprive yourself of the foods you love is when you will snap one day and binge, making it harder for you to stick to eating healthy. You can't live life like that! What are you going to do, just never eat your favorite treats ever again for the rest of your life? Let yourself enjoy the little things that you love. The key is to not let the craving or the food control you. Stay in charge of your body and your mind.
No comments:
Post a Comment