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Cooked vegetables instead of salad
• Eat your calories
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– Have a glass of water and wait 15-20 minutes. Many times we mistake thirst (or even boredom!) for hunger. Wait out the initial urge to eat
and sometimes it will pass.
– If you're still hungry after waiting 15-20 minutes have a snack or mini-meal with fruit, vegetables, and protein.
If your goal is muscle gain or strength:
• Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example,
needs in order to gain muscle and strength.
• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a com-
bination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is
also a great option.
Meal Plan Overview
calories if needed.
• If you're over 55, you need fewer calories because your metabolism slows as you age. Stick with three meals with one optional snack per day.
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Breakfast
and fruit combined with protein and fat, you'll energize your day and help control hunger levels throughout the day.
Snacks
energy level spikes and drops.
Lunch and Dinner
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).
54
Assembly / Owner's Manual
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