COMPLEX CARB FRUIT/VEGGIE
6 x Day
-1 cup fruit (melon, berries, apple, mango)
-2 cup veggies
COMPLEX CARB WHOLE GRAIN/STARTCHY
2-4 x Day
-1 cup cereals (like oatmeal)
-scant handful granola
-1 pc whole wheat bread/wrap/eng muffin
-handful size weet potato, carrots, corn, squash or banana
LEAN PROTIEN
6 x Day
- 1 cup dairy (greek yougurt!)
- scant handful raw nuts (also a healthy fat)
- 2 Tbs PB or natural nut butter (also a healthy fat)
- palm size portion lean meat
BEVERAGES
2-3 liters (64+ ounces) water
clear herbal tea
black coffee (in moderation – i’m down to two!)
