Reyna’s rules of thumb:
- Pair lean proteins and complex carbs every two to three hours eating 5 meals a day.
- Pay close attention to portions (see illustration below).
- Only use starchy complex carbs when you need energy for exercise.
- Eat two fruits a day.
- No sugar or alcohol. Only once a week on your “cheat” meal.
- Drink 3 litters of water every day (add some lemon juice for flavor).
- Begin your day with a tall glass of water with a little apple cider vinegar.
- Maximum of 2 tablespoons of fat a day (olive oil, coconut oil, avocado)
- Stop eating 2 to 3 hours before bed.
- Exercise every day for at least 15 minutes.
Tosca Reno (Author of The Clean Eating Diet) recommends various coolers (to take to work etc) I work from home so I don’t use a cooler, but I can certainly see the benefits of bringing your food to work. Not only you will save money but also you will not reach for the office chips and sugary drinks.
The following is a comprehensive list of meals in my day. Notice I change the amount of food I intake depending on whether I am planning to exercise that day. I keep my starchy complex carbs around my exercise because I need the extra calories (energy). Please, note I exercise every day with a rest day on Saturdays. The only days where I really challenge myself to the max are the days I exercise with my personal trainer: Robin Bates. That is Mondays and Fridays. The other days I use my videos and/or exercise websites and only push myself about 15 minutes a day (more if I have time). I do not have a gym membership and always work out at home.
7:30am: Breakfast (lean protein, complex carbs from fruit and starchy complex carb)
10:30am: Mid-morning snack (lean protein, complex carbs from fruit and starchy complex carb)
1:30pm: Lunch (lean protein, complex carb from vegetable)
4:30pm: Afternoon snack (lean protein, complex carb from fruit or veggie)
8pm: Dinner (lean protein, complex carb from vegetable)
This seems like a lot of food, right? Well, look below and learn portion sizes and you will realize these are mini meals that just keep you satisfied but not stuffed.
If I don’t exercise (Saturdays because it is Shabbat) I simply have starchy complex carbs only at lunchtime (when we eat Challah). I don’t over do the Challah because my treat (cheat) meal is Friday night, not Saturday lunch. Friday night I eat everything I want and have a glorious glass of wine! I look forward to this meal the whole week!
The following are samples of the different food categories:
Lean Protein: Fish (tilapia, salmon, tuna), white turkey, extra-lean beef, chicken breast, veal, bison, quinoa, tofu, almonds etc.
Starchy Complex Carbs: whole wheat rice, quinoa, sweet potatoes, whole wheat pasta, oats, banana etc.
Complex carbs from fruits and vegetables: apples, bananas, strawberries, blueberries, cucumbers, tomatoes, lettuce, onions, etc.
Healthy Fats: olive oil, avocado, almonds, flax seed etc.
There is a fabulous grocery list you can print out HERE from Tosca Reno’s website. I will share with you breakfast, morning stack, lunch, afternoon snack and dinner suggestions soon. She also has a lot of very good information and inspirational stories you will find helpful.
I hope this will help you getting the building blocks for your new way of eating. I am so proud you have come this far and I am super excited to hear how good you will feel next week! Stick around for menu ideas coming very soon!
PS: If you want my cookbook you can get it here in my Blog of my website. There are only a few copies left and I am not sure when I will print again, so if you want it get it before I run out. Thank you for your support!