Body Sculpting is similar to �bodybuilding� basics� by Ur3rt30v

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									Eating clean means mostly raw foods...
Start building menus around a balanced diet consisting of 40% carbs, 40% proteins, and 20% good fats. You will
lose body fat while gaining lean muscle mass. The total serving amounts or calories in will depend highly on and
adjusted to your goals (maily lose body fat or gain muscle definition), and fitness program.

Grocery List:

Carbohydrates are the body's main source of energy, and they should come mainly from complex, slow
releasing sources such as oatmeal, millet, brown rice, sweet potatoes, quinoa, Ezekiel bread/wraps, in
combination with fibrous sources such as broccoli, spinach, zuchinni, asparagus, green beans, carrots, kale,
green/red peppers, green/red onions, and other dark, leafy greens. Fruits include blueberries, strawberries,
raspberries, cranberries, green apples, bananas, kiwi, and mangos. See Colorful Grocery List attached.

Proteins, the building blocks for all tissues in the body, should come from fish like salmon, tuna (sold in
convenient pounches), tilapia, chicken breast (boneless/skinless), turkey, lean red meats, tofu, and low carb, low
sugar protein powder mix. Nuts: peanut butter (natural, no sugar added), almond butter (only ingredient
"almonds") unsalted walnuts, and unsalted almonds.

Fats, which are used by the body to manufacture hormones, lubricate the joints, brain function and other
essential items, should mainly come from monounsaturated and polyunsaturated sources. Avocadoes, extra
virgin olive oil, and flax seed oil should be the main sources of these. You will also get fats from fish sources like
salmon.

Dairy includes egg whites, brown eggs, cottage cheese, and nonfat, plain Greek yogurt.

Other essentials: Hummus, mushrooms, fresh herb seasonings (oregano, basil, thyme), garlic, ginger, dark
chocolate w/70% cacao or more. Yes, chocolate! See post on “Super Foods Top Ten List” on MOVE blog.

Meal Planning & Prep’:

Items you need to properly prepare twice each week...
 Large grilling pan (iron skillet)
 Storage containers (glass is prefered but PBA-free plastics are fine)
 Ziploc baggies
 Blender or Food processor
 Large lunch bag/cooler
 4-5 ice packs for cooler

Avoid using microwave. It compromises nutrient value.
Cooking in iron skillets will help you get iron through your cooking. Be sure to "cure" it if you buy a new skillet.




Grocery List | Page 1 of 3
    FOOD:                                                                 FOOD:
     fish like salmon, tuna (sold in convenient pouches)                  fish like salmon, tuna (sold in convenient pouches)
     tilapia                                                              tilapia
     chicken breast (boneless/skinless)                                   chicken breast (boneless/skinless)
     turkey                                                               turkey
     lean red meats                                                       lean red meats
     tofu                                                                 tofu
     low carb, low sugar protein powder mix (Costco 100% Whey)            low carb, low sugar protein powder mix (Costco 100% Whey)
     peanut butter (natural, no sugar added)                              peanut butter (natural, no sugar added)
     almond butter (only ingredient "almonds")                            almond butter (only ingredient "almonds")
     unsalted walnuts and/or unsalted almonds                             unsalted walnuts and/or unsalted almonds

     avocadoes                                                            avocadoes
     extra virgin olive oil                                               extra virgin olive oil
     flaxseed oil (Spectrum brand Flaxseed Oil, Organic)                  flaxseed oil (Spectrum brand Flaxseed Oil, Organic)

        egg whites                                                          egg whites
        brown eggs                                                          brown eggs
        cottage cheese                                                      cottage cheese
        nonfat, plain Greek yogurt                                          nonfat, plain Greek yogurt

     hummus                                                               hummus
     mushrooms                                                            mushrooms
     fresh herb seasonings (oregano, basil, thyme, etc.)                  fresh herb seasonings (oregano, basil, thyme, etc.)
     garlic, ginger, onions (green/red)                                   garlic, ginger, onions (green/red)
     spices (cinnamon, turmeric, paprika)                                 spices (cinnamon, turmeric, paprika)
     dark chocolate w/70% cacao or more                                   dark chocolate w/70% cacao or more
    See “Colorful Grocery List”                                           See “Colorful Grocery List”

    STORAGE:                                                              STORAGE:
     Large grilling pan (iron skillet)                                    Large grilling pan (iron skillet)
     Storage containers (glass is best but PBA-free plastics are fine)    Storage containers (glass is best but PBA-free plastics are fine)
     Ziploc baggies                                                       Ziploc baggies
     Blender or Food processor                                            Blender or Food processor
     Large lunch bag/cooler                                               Large lunch bag/cooler
     4-5 ice packs for cooler                                             4-5 ice packs for cooler


Grocery List | Page 2 of 3
Grocery List | Page 3 of 3

								
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