Healthy Meal Planning

Since starting Muay Thai in September, I thought I was eating clean and healthy, but recently sat with a friend who showed me I could be doing so much more.
My friend has educated hundreds of people on the Weight Watchers program and she was happy to give me a few tips to get me started. I created a chart that I use daily to track my food intake.

food chart

I was told that due to my level of activity (working out 3-4 times a week), I need to eat 3 proteins a day. Normally, I should only eat 2.
Here are some examples for serving sizes:

HealthDiet_headerProteins
2 eggs
5 oz chicken/fish
4 oz beef/pork
½ can tuna
1 c up cottage cheese

Starch
1 pc bread
2 pc diet bread
1 6” wrap
½ English muffin
¼ cup rolled oats
½ cup cereal (sugar free)
¼ cup dry rice
½ potato
3 cups popcorn

Vegetables
1 cup green vegetables
½ cup coloured vegetables

Fruit
½ banana
½ cup blueberries
1 cup red berries
1 cup grapes
medium apple, orange
½ cup melon

Dairy
½ cup milk
6 oz yougurt
1 oz cheese
½ cup cottage cheese

Fat
½ oz nuts
2 tbsp peanut butter
1 tsp oil/margarine

Xchange (100 calories)
Beer
4 oz wine
snack bar
salad dressing

These are some great guidelines to start with. Each week I will be posting a new menu plan so check back often!

Fruit-to-go for the Kids

Looking for a quick and easy fruit fix for the kids? Buy bananas and have them readily available when preparing lunches. Prepare your apples, nectarines, peaches, plums, or oranges so they are a quick grab and go for lunches (or when you’re flying out the door).

Prepackage grapes in snack size baggies. Do not wash until the night before you’re going to put them in your lunch. This will keep them crisp longer. Then when you’re putting lunches together, grab a bag of grapes, rinse the grapes and you’re ready to go.
fruits