FOOD is SO important!!
How I maintain my energy, how I stay fit, and how I stay HAPPY is all related to what I eat!! First things first. EAT!! Most of us who are trying to get leaner eat less, which yes sometimes you do need too, but if you want to get leaner through building muscle and burning fat, as opposed to just losing "weight" you should probably be eating more!!
It was never a goal of mine to "lose weight" to be honest I don't want to lose any weight. Instead I want to turn my fat into more muscle, -> lower my body fat percentage yes, but not lose weight.
So how I go about getting leaner, is actually eating MORE and lifting HEAVIER! Cardio is still important, but instead of running for 30-60 minutes, I will do intervals at the end of my weight training. Although I eat a lot it is so so important to eat clean! Its ok to treat yourself once in awhile, but for me a treat will be a bagel and butter.. or ice cream. So be aware of what you are putting into your body!
BREAKFAST! - EAT IT!!!
Green or English Breakfast tea
honey (1 tbsp = 64 cal)
Expresso if I'm real tired
almond milk (1/2 cup = 15 cal)
Rudis gluten free toast (1 slice = 130 cal)
Avocado (1/2 = 161 cal)
Cucumber (0.5 cup slices = 8 cal)
Spinach (100g = 23 cal)
Chia pudding - fruit, granola, chia, hemp, water, cardamon to flavour
Oatmeal - cinnamon, fruit, chia, hemp, a little bit of maple syrup (I don't often eat oatmeal but its an option sometimes)
Protein Smoothie (either for breakfast or as a post workout meal)- Vanilla Vega Protein, hemp, chia, flax, spinach, ginger, cucumber, frozen blueberries & banana (sometimes strawberries), cinnamon, spirulina, chlorella, turmeric, water.
Banana (medium = 105 cal)
Snack / Usually Post Workout
Previous smoothie ^
Apple & 1 tablespoon Almond Butter
Apple (small = 55 cal)
Almond Butter (1tbsp = 101 cal)
Full cucumber - if I'm lazy
Elevate Me Protein Bar
Chocolate Shakeology Protein Smoothie - 1 scoop, water, frozen blueberries - usually have this in the afternoon if I already had a Vega smoothie earlier
Hummus & carrots/broccoli
VegeGreens (Supplement) (1 Serving = 39 cal)
Lunch / Dinners - not too late!
Veggie & Bean dish - literally any and every veggie, onions, carrots, broccoli, Brussel sprouts, cabbage, celery, beets, lentils, chick peas, kidney beans/black beans, cooked in a big pot flavoured with siracha, cilantro, lime zest & juice, salt, pepper, turmeric, curry powder, add avocado and hemp when you want to eat! I will usually meal prep this, so it will last for days
Roasted or Raw veggies
Carrots (1/3c = 17 cal)
Broccoli (1/3c = 10 cal)
Chick peas (1/4c = 182 cal)
Celery (1/2 stalk = 3cal)
Beets (1/4c = 15 cal)
Kidney Beans (1/3 cup = 74 cal)
Brussel Sprouts (1/4c = 14cal)
Soy Sauce (2tbsp = 16 cal)
Salad - fruit, nuts, lettuce, balsamic
Lime Juice (1/2 lime = 5cal)