Nutrition Tips

Shape 5 Live Search

Meal Plan Guide

Water intake: 

You should drink two cups of water 

with each meal.

Vitamins and Minerals: You should take a 

multi-vitamin/multi-mineral supplement derived 

form natural sources with breakfast every morning. 

This will help you feel better from exercise

How Much to Eat

1.Protein: You need about 1 gram of protein per pound of body weight or the portion of protein at primary meals (breakfast, lunch, dinner) should be the size of the palm of your open hand.

2.Carbohydrates: You need about 1 to 1.5 grams of complex carbs per pound of body weight or the portion of complex carbs at primary meals (breakfast, lunch, and dinner) should be about the size of your fist.

3.Vegetables and Salads: No measuring required!

4.Fat: Add one tablespoon of flaxseed oil or olive oil to your salad or vegetables, and you got it covered. Or maybe you prefer to get your fat from avocadoes, nuts, seeds, or fish (salmon).

5.Have a small serving of low-calorie fruit at two or three of your meals for dessert.

Meal Plan Guide

Carbohydrates

Oatmeal

Whole-grain cooked cereal

Cream of Wheat

Brown rice

Wild rice

New potatoes (with skin)

Sweet potatoes

Yams

Beans

Corn

Peas

Rice cakes

Lentils

Black-eyed peas

Whole-grain pasta and bread

Corn tortillas

Meal Plan Guide

Protein Muscle Food

Egg whites or egg substitutes

Chicken breast

Lean ground turkey breast

Turkey breast

Bluefish

Cod

Crab

Flounder

Grouper

Haddock

Halibut

Mackerel

Mahi-mahi

Orange Roughy

Pike

Pollack

Red snapper

Salmon

Scallops

Shrimp

Sole

Swordfish

Tuna

Fat-free cottage cheese

Protein powder

Meal Plan Guide

Salads and Vegetables

(Free Foods)

Lettuce and leafy greens

Broccoli

Cauliflower

Green beans

Carrots

Spinach

Asparagus

Artichokes

Peppers

Tomatoes

Peas

Cabbage

Zucchini

Cucumbers

Squash

Onions

Mushrooms

Meal Plan Guide

Fruits and Lean Desserts

Cherries

Grapefruit

Berries (blue, black, rasp, straw)

Peaches

Oranges

Pears

Plums

Tangerines

Apples

Grapes / Raisins

Mangoes

Melons (Cantaloupe, honeydew)

Dates / Figs