Fitness Worksheets

Meal Worksheet

This is the ideal balance that you are striving for on your plate at each meal.

 

Your breakfast should include:

  • 1 serving of protein
  • 1-3 servings of healthy fats*
  • 0-2 servings of high fiber starchy carbs
  • Optional: 2 or more servings of non-starchy vegetables

Your Lunch and Dinner should include:

  • 1 serving of clean lean protein (fish, chicken, turkey, beef {grass fed only})
  • 1-3 servings of healthy fats*
  • 2+ servings of non-starchy vegetables (more is better; eat from the rainbow)
  • 0-2 serving of high fiber starchy carbs

Strive for 5 or more non starchy veggies servings per day

*Be sure to count fat from protein, so if having grass fed beef, lamb or fish count as a fat serving

Consult your Coach for your optimal servings per your lifestyle and goals.

Serving Sizes

Lean Protein

Protein serving size varies for each individual based on your fat-free mass (FFM). If you know your body composition, your FFM equals your total weight in pounds minus your fat pounds. For example, if you weigh 180 and your body fat percentage is 35%, then your FFM = 180 – (.35 x 180) = 117. Multiply your FFM by .75 (or by 1.0 if you are very athletic) to get your total grams of protein for the day. In this example, that is .75 x 117 = approx. 88 grams. Since you will eat 3 meals each day, divide this number by 3 to get the number of grams you should eat with each meal. 88 / 3 = 29 grams. In this example, 29 grams of protein can be obtained by eating 3.5 oz. of chicken breast.

Translated into ounces of protein (meat), generally 1 serving of protein for most smaller women will be 4-6 oz at each meal; larger or more athletic women 6-8 oz; men 8 oz; and larger or very athletic men up to 10 oz. (Lean towards the higher range if you are very athletic or are recovering from surgery or healing from a wound.)

Healthy Fats

1 serving fat = 1 tbsp olive oil; 1/4 small avocado; 4 oz. cold water fish; 10 nuts; 1 tbsp. nut butter; or 5 olives

Non-Starchy Vegetables

1 serving non-starchy veggies = 1/2 cup cooked or 1 cup raw

High Fiber Starchy Carbs

1 serving high fiber starchy carb = 1/2 cup cooked beans, grains or 1 slice of bread, 1 piece of fruit

 

OPTIMAL PROTEIN CHOICES

Choose free-range, cage-free, grass fed and no hormone added sources whenever possible.

Avoid farm raised fish.

  • Lean chicken & turkey
  • Cold water fish & shellfish – wild salmon, halibut, sole, scallops, sardines
  • Lean red meats - 2-3 times per week (sat fat)
  • Game
  • Lamb (sat fat)
  • Pea, hemp, rice protein

 

OPTIMAL FAT CHOICES

  • Raw nuts & seeds (not peanut)
  • Macadamia nuts (sat fat)
  • Cod liver oil
  • Freshly ground flaxseed meal
  • Olive oil, olives
  • Flaxseed oil
  • Avocado (sat fat)
  • Coconut milk or oil (sat fat)

 

OPTIMAL NON-STARCHY VEGETABLE CHOICES

  • Arugula
  • Beet greens
  • Broccoli
  • Cauliflower
  • Chives
  • Dandelion greens
  • Green beans
  • Onions
  • Parsley
  • Spinach
  • Turnip greens
  • Asparagus
  • Bell peppers (red, yellow, green)
  • Brussels sprouts
  • Celery
  • Collard greens
  • Eggplant
  • Leeks
  • Radishes
  • Spaghetti squash
  • Bamboo shoots
  • Cucumber
  • Cabbage
  • Chicory
  • Fennel
  • Coriander
  • Endive
  • Kohlrabi
  • Lettuce
  • Radicchio
  • Summer squash
  • Bean sprouts
  • Cassava
  • Jalapeno peppers
  • Garlic
  • Kale
  • Mushrooms
  • Mustard greens
  • Shallots
  • Swiss chard
  • Watercress

 

HIGH FIBER STARCHY CARBOHYDRATE CHOICES

  • Squash (acorn, butternut, winter)
  • Lima beans
  • Turnip
  • Black beans
  • Great Northern beans
  • Navy beans
  • Carrots
  • Okra
  • Legumes
  • Chick peas (garbanzo)
  • Kidney beans
  • Pinto beans
  • Brown rice
  • Tomatoes
  • Artichokes
  • Pumpkin
  • Black beans
  • Cowpeas
  • Lentils
  • Split peas
  • Millet
  • Leeks
  • Sweet potato
  • Adzuki beans
  • French beans
  • Mung beans
  • White beans
  • Jicama (raw)

 

LOW GLYCEMIC INDEX FRUIT CHOICES

Low GI

  • Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries, raspberries, strawberries)

Moderate GI

  • Cherries
  • Melons
  • Grapefruit
  • Kiwi fruit
  • Tangerines
  • Pear
  • Orange
  • Pitted Prunes
  • Lemons
  • Passion Fruit
  • Fresh apricots
  • Peaches
  • Apples
  • Limes
  • Persimmons
  • Pomegranates
  • Plum
  • Avocados
  • Nectarines
  • Plums

 

High GI - eat sparingly, or after a workout

  • Banana
  • Mango
  • Pineapple
  • Papaya