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Nutrition and Lifestyle Tips 
Healthy Meal Plan Example
Breakfast
Options
- Omelet (2 eggs and 2 egg whites, spinach) and beans (washed out can).
- Steel cut oatmeal with quinoa, barley, flax, cinnamon, nuts, fruit and glass of milk.
- Steel cut oatmeal, Yogurt, and fruit.
- Omelet with various veggies (esp. broccoli and spinach)
Beverage – 500ml water, tea, yerba mate, or coffee (no sugar)
Optional supplements -
Multivitamin
Omega oil (Fish Oil)
Pre-workout
- Whey protein isolate with water and berries.
During workout
coconut water
Post-workout
- Whey protein with water and banana
Beverage - 500ml water or coconut water
Snack 1
Options
- High fiber fruit (see list below or online search) and almonds or walnuts (handful).
- Trail mix or granola.
- Cottage cheese and berries.
- Avocado and nuts (cashews, almonds, walnuts) or seeds (hemp, sesame)
- Protein bar with low sugar and high fiber.
- Carrots and hummus dip.
Beverage - 500ml water, tea
Lunch
Options
- Bean salad
- Chicken salad and rice
- Salmon or tuna salad Beverage - 500ml water, tea, yerba mate or coffee (no sugar)
Optional supplements -
Multivitamin
Omega oil
Snack 2
Options
- High fiber fruit (see list below or online search) and almonds or walnuts (handful).
- Trail mix or granola.
- Cottage cheese and berries.
- Avocado and nuts (cashews, almonds, walnuts) or seeds (hemp, sesame)
- Protein bar with low sugar and high fiber.
- Carrots and hummus dip.
Beverage - 500ml water
Dinner
Options
- Chicken breast (OR turkey breast, OR lean steak, OR bison, OR salmon), PLUS a quarter-plate “filler” beans OR lentils OR chick peas OR brown rice OR one sweet potato), PLUS raw vegetables (hot peppers, carrots, broccoli, spinach or other).
- Omelet (2 eggs, 3 egg whites) PLUS beans and vegetables
Beverage - 500ml water
Optional supplements -
Multivitamin
Omega oil
____________________________________________________________
Personal Trainer in Toronto
Eric Astrauskas, Spec. Hons. B.A., C.K., P.T.S.
Phone: 416-912-9716
Email: eric@ptinto.com
Hours: M-F 6am-8pm, Sat+Sun 8am-12pm
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