The grocery list is below, please note that im not a nutritionist and that im just sharing with you the things that worked for me in the past and now to help me get in shape and kick start my healthy life style. If you decide to start this challenge on August first, I want you to please be honest with yourself, if you follow the foods listed below and the workouts I will be posting, you should see a difference by the end of the 31 days. Let’s avoid fried and processed foods, no sugary drinks. Drink at least a gallon of water a day. Lets start by consuming a 1600-2000 cals a day based on the list of foods below. You can adjust your cals based on your goals, do not drop your cals below 1500. In most cases under eating is the main reason why most people don’t lose weight. You can break your meals down. 2 meals a day or 5 meals a day, as long as you hit your calories for the day it does not matter how often you eat as long as you eat the right foods. Make it work based on your schedule and life style. Grocery list!! The nutritional value information listed below are estimates. Carbohydrates Brown rice 195 cals per cup/ 46 g of carbs Sweet Potatoes 28 cals per oz/ 5 g of carbs Oatmeal 150 cals ½ cup/25 g of carbs Oat bran 150 cals ½ cup/25 g of carbs Rice cakes (caramel corn are my favevorite flavor) 40 cals per cake/10 g carbs Vegetables Asparagus 6 cals per oz Cucumber 4 cals per oz Celery 16 cals per cup Broccoli 31 cals per cup Cauliflower 25 cals per cup Spinach 7 cals per cup Cabbage (green, purple) 22 cals per cup Green beans9 cals per oz Kale 33 cals per cup Mushrooms 15 cals per cup (white mushrooms) Proteins: Chicken (breast) 50cals peroz 6 g of protein Eggs 78 per egg large/ 6 g of protein Turkey 29 cals per oz 5 g of protein Cod fish 23 cals per oz 5 g of protein Salmon 40 cals per oz 6 g of protein Fat free Greek yogurt 100 cals per 4 oz 17 g of protein *You can also use protein shakes such as whey and casein ( Look for low carb or zero carbs, lactose free, and with no artificial sweetener) Vegetable based proteins Black beans 37 cals per oz 2 g of preotein Tofu 15 cals per oz 2 g of protein Hemp seeds NV based on brand Green leafy veggies Lentils 230 cals 1 cup 18 g of preotein Good Fats by the table spoon 2-3 times a day based on macros Peanut butter Olive oil Coconut oil Almonds Walnuts Avocado Fruits best to consume in the AM Blueberries 85 cals per cup Raspberries 65 cals per cup Strawberries 47 cals per cup) Grape fruits 1 whole 102 cals Bananas 1 medium 105 cals
Posted on: Tue, 30 Jul 2013 14:56:08 +0000