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GET A KICK@55 WORKOUT IN 55 MINUTES

Sample Eating Day

“Eat Breakfast Like a king, lunch like a prince and dinner like a pauper”

Adelle Davis (American Nutritionist and Writer, 1904-1974)

Wake Up

7:00a.m.

  • 1 cup of hot water with lemon or 1 cup of caffeinated green tea instead of coffee
    Read more about drinking a hot water with lemon in the morning.

Breakfast

8:00a.m.

  • 2 eggs or non-fat cottage cheese or Greek yogurt with 13 or more grams of protein. Add chia seeds.
  • 1/2 cup of oatmeal. Real oats, not instant. Trader Joes has a brand of oatmeal called “Country Choice Oven Toasted Oats- Old Fashioned Flavor.” Mix oatmeal with 1 teaspoon of raw sugar, sprinkle of raisins and water. Cook for 1 minute and 30 seconds in microwave.

Mid-Morning Snack

10:00a.m.

  • 1 serving of raw almonds / Greek Yogurt
  • Low sugar fruit like pear, apple or berries

-OR-

  • 1 Pure Protein Bar which has a combination of protein and complex carbohydrates.

Lunch

12:00p.m.

  • 1 serving of lean grilled protein
  • Grilled shrimp, fish, chicken sausage, turkey burger, lean beef + Vegetables/Salad

-OR-

  • Salad with lean protein and vegetables. Substitute fattening salad dressings with balsamic vinegar, salt, pepper, and lime.

Mid-Afternoon Snack

3:00p.m.

  • 1 Serving of Better’n Peanut Butter from Trader Joes
  • -AND-

  • Fruit – apple or an orange

Dinner

6:30p.m.

  • 1 serving of lean grilled protein
  • Grilled shrimp, fish, chicken sausage, turkey burger, lean beef, etc. (choose one)
  • 1/2 plate of vegetables (1 serving of cooked and 1 serving of salad)
  • 1/4 plate complex carb (i.e. quinoa, bulgar or couscous.)