Approved Food On The Go

By the SHAPE Team BREAKFAST: (choose one or two items) with 350 ml of water, can also add coffee, tea or green tea with skim milk and NO sugar - a little sweetener if absolutely required: Oatmeal (not instant) can add low fat yogurt and fresh fruit, a touch of honey Egg white omelet made with PAM, vegetables, low fat cheese or plain Dry toast with a touch of light peanut butter, low fat cheese, all natural jam – no sugar added, or even better plain (e.g. Tim Horton’s flax seed bagel, whole wheat, multigrain, etc.) Low-fat yogurt Fresh fruit 150 ml of freshly squeezed juice Multivitamins LUNCH AND DINNER: Subway turkey/grilled chicken wrap or whole wheat sub: HOLD the cheese any of the fixings topped with low fat honey mustard, mustard or oil and vinegar Dry tuna, salmon or chicken breast on a salad or with vegetables NO butter Low fat yogurt and fruit Chicken Fajitas NO cheese -NO sour cream - NO guacamole - LIGHT oil 3 oz sirloin with vegetables Yams - NO white potatoes Vegetables Whole grain pasta (1 day per week for lunch) Cup of green tea SNACKS: (choose only one) Handful of nuts (10-12) - almonds etc. 3–5 green or black olives Piece of fresh fruit Mr. Pita or Pita Break (Spelt, Multi-Grain, Flaxseed) With one of the following: Green tea or herbal tea Water V8 (low sodium if hypertensive) Black coffee PRE WORKOUT MEAL: Protein shake or protein bar Cup of green tea POST WORKOUT MEAL: Protein shake or protein bar combined with ONE of the following: banana apple 250ml Gatorade 250ml of fresh juice TIPS: Drink lots of water and green tea NO alcoholic beverages! 1-2 glasses of red wine per week if required Limit red meat consumption to 1-2 days per week Increase fish consumption

 

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