BREAKFAST: Old Fashioned Oats with yogurt and berries
BREAKFAST SNACK: Chocolate Jay Robb shake with ½ a frozen banana and oats.
LUNCH: Egg salad sandwich on sprouted bread made with boiled egg whites only. Spinach and seasoning to taste. (FLAVORGOD seasoning is great for this)
LUNCH SNACK: carrots and bell peppers, ranch dip (made with plain Greek yogurt and FLAVORGOD ranch seasoning), turkey slices (natural without nitrates), and a few apple slices
DINNER: Ground turkey and brown rice pasta spaghetti with salad
DINNER SNACK: Cottage cheese with a few peach slices or blueberries and some Ezekiel cereal for crunch—1 cup of fat-free cottage cheese, a cup of fruit, and half a cup of Ezekiel almond cereal. I also add some sweetener or even some vanilla Jay Robb protein powder if I want to add more protein too. I LOVE this snack.
Please note that when I say “snack” I’m not messing around. Yes, this is abigsnack, but it’s really great for my body, and I’m a big girl. You don’t have to eat this much, but I want you to see that I’m not eating a tiny portion of carbs here. Your body will adjust to the amount of food you’re eating, to the point that you’ll find yourself getting hungry every two hours, especially on days when you’ve done a heavy workout. I’m eating a FULL serving of delicious and healthy carbs every time I eat ... and this is a lot of carbs!
I know this seems like A LOT of food—because it is! When you’re lifting and doing high-intensity cardio, your body will burn these fuels very quickly. Your body is telling you that it requires more fuel. I’ve found on days like these that I’m very satisfied and full and I see wonderful results, especially in terms of toning and burning fat.
When Jack and I really got into the groove with this 2.0 plan, we both saw changes in the way our clothes fit every 2-3 weeks. This was about twice as fast as we had seen before we increased the dietary carbs and before we started strength training. Muscle mass increased much faster, and fat burned off faster, and I saw my running times and endurance get much better. The other thing that Jack and I both noticed was that we slept better too—when you spend the day burning fat, for some reason your body will rest more easily.
We also increase our water intake on these days; we both try to drink at least half a gallon of water a day, if not a full gallon. On top of maintaining proper hydration, water is extremely important in flushing out your body’s toxins, so don’t forget about getting lots of water even when you feel full from eating. Water is critical to keep your body functioning properly. Keep your fluids close by!
PRO TIP: I have my 27 oz Swell bottle with me at all times. If I’m at home, it’s on my desk, my bedside, or on a nearby table. When I’m in my car, it’s in the cup holder, at church it’s in my purse, and at the grocery store it’s in the cart. I try to fill and drink the whole thing four times each day. Now, this does mean I pee a lot, but I’m healthy and I think my body thanks me for the hydration. Heck, it might even be filling up some of my wrinkles. I’m getting close to 40, people; I need all the help I can get!
