by Will Grumke December 30, 2015 3 min read
A few of the most common objections to why someones nutrition is terrible are as follows … Eating healthy gets to be boring, nothing healthy tastes very good, or I would eat healthy but I don’t have time to cook … Well, I am here to show you that those three excuses are not valid. Eating healthy does not have to be boring. Eating healthy does not mean your food has to be bland. Eating healthy AND making your food taste good does not have to be complicated and time consuming to prepare. Here is a lay out of an easy to follow day that will not only get you closer to your goals but also satisfy your taste buds. Now this is just one example. Portion sizes and number of meals will vary based on the person and their goal, but here is how simple and delicious it can be to eat well..
Protein Pancakes: Start with turning on your griddle to allow it to pre-heat. Then put 1/4 cup raw oats, 1/2 scoop vanilla Level-1, and 1/2 cup egg whites it a mixing bowl. As you stir the contents, add in 1/4 cup cottage cheese. Make sure to mix everything well and blend until a batter forms. Now that you have your batter, pour it onto your hot griddle. Let sit until the edges on the pancake start browning, then flip the pancake. Cook until there is a slight browning on both sides of the pancake.
Protein Shake: To make a shake, all you need is a cup or bottle and 4 to 12oz of liquid! Level 1 is a sustained assimilating protein. What this means is that is is designed to break down over time and keep you full. It will break down over a period of 3 or so hours and is a very lean source of protein. Since it is lean, you will have the option to pair it with other things depending on your goals and the amount of calories and nutrients you need. Personally I pair my Level 1 shake with a medium sized apple or a handful of almonds. For convenience reasons, I find it helpful to have at least 1, but sometimes 2-3 shakes a day.
Tuna Salad: With a fork, mash 1/2 of an avocado, then combine it with the juice of 1 lemon and 1 tbsp of yellow mustard. Mix together with 1 five ounce, drained can of tuna.
Optional additions: add in 1 tbsp of each onion, celery, or carrot or a pinch of dill.
Serve with 1 oz gluten free crackers, place it on 2 pieces of gluten free bread, or make into a salad.
Chop up the following vegetables into bite sized portions: 1/2 cup zucchini, 1/2 cup celery, 1/2 cup cherry tomatoes and 2 cups baby spinach, arugula, or mixed salad greens. Add 2 tbsp balsamic vinaigrette or olive oil and vinegar.
Protein Shake: To make a shake, all you need is a cup or bottle and 4 to 12oz of liquid! Since I am typically to busy to stop and eat yet again … I have another shake. If I had almonds with my Level 1 in the morning, I will have an apple with my Level 1 here. Or vice versa.
Turkey Meatloaf: Heat oven to 350ºF. Place 1/2 tbsp olive oil in a small skillet over medium-high heat. Add 1 cup chopped onion or bell pepper and 3 cloves of minced garlic; cook 5 minutes. Transfer mixture to a large bowl; cool 5 minutes. Add 2 lbs lean ground turkey, 1/4 cup almond or coconut flour 1 whole egg, 1/4 cup ketchup, 2 tbsp liquid aminos, and pepper and salt to taste ; mix well. Press into two 8 x 4-inch loaf pans. Top with barbeque sauce, if desired. Bake 1 hour or until the internal temperature of meatloaf is well done, 165ºF as measured by a meat thermometer.
Rosemary Green beans: Heat 1.5 inches water in a medium pot to a boil. Place 1 lb green beans into steamer basket and insert into the water (or steam in the microwave). Cover and steam until crisp-tender. Heat a nonstick skillet over medium-high. Add 1 tsp coconut oil and 1 tsp rosemary. Add green beans, 1/4 cup chopped pecans and 2 tsp lemon zest. Sautee for 2-3 min. or until tender.
… and there you have it. Pretty simple and easy to get 3 solid meals in and two snacks. As I said in the beginning, this is just one example and your actual plan might have more meals, more shakes, bigger portions, different foods, etc. This will be a great start though!