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!