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Food For Your Goals Help on your 30 Day Challenge
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Eat For What You Need • Did you know that you can eat food to cater to
your health goals? • Want to burn fat? Increase your metabolism?
Drop a few pounds? Build muscle?
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Metabolism
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Metabolism
Cucumbers Spinach
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Metabolism
Lettuce
Garlic
Tomatoes
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Metabolism
Watermelon
Apples
Lemons
Green Tea
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Metabolism Recipe: Flavored Water
Ingredients
• Sliced Lemon
• Sliced cucumber
• Mint sprigs
Add these ingredients to a pitcher of water or your water bottle for a refreshing boost to your metabolism
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Foods for Belly Fat
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Belly Fat
Oatmeal Nuts
Berries
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Belly Fat
Green Tea
Eggs
Whey Protein
Green Vegetables
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Belly Recipe: Leek and Garlic Omelet
Ingredients 4 egg whites 2 whole eggs 4 tbsp water Salt, to taste Freshly ground black pepper, to taste 3 tbsp leeks, chopped 1/2 tsp garlic, minced Cold pressed extra virgin olive oil
http://www.healwithfood.org/recipes/leek-garlic-omelet.php
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Foods for Muscle Gain
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Muscle Gain
Eggs
Cottage Cheese
Low fat milk
Whey Protein
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Muscle Gain Fresh Fruits and Vegetables
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Muscle Gain Tuna
Lean Beef
Turkey
Skinless Chicken Breast
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Spinach-Tomato-Feta Cheese Stuffed Chicken Breast with Brown Rice Ingredients
• 6 oz chicken breast
• 1/2 cup raw spinach
• 1 Roma tomato
• 2 tbsp feta cheese
• 1/2 cup brown rice
http://www.bodybuilding.com/fun/fit-meals-7-muscle-making-recipes.html
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Foods for Running
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Running
Whole Grain bread
Cereal Dark Chocolate
Pasta
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Running
Bananas
Berries Oranges
Salmon
Sweet Potatoes
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Runner’s Sweet Potato Fries
Ingredients
• 1 large sweet potato, peeled and cut into wedges
• 2 teaspoons canola oil
• 1/4 teaspoon salt
• Pinch of cayenne pepper
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Food for Before Workout
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Before Workout
Yogurt and granola
Salad
Oatmeal
Smoothies
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Before Workout
Black Coffee Hummus and Pita
Granola Bar
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Pre Workout Smoothie Ingredients
2 cups fresh spinach 2 cups almond milk, unsweetened 1 large apple, cored, any variety 1 banana ⅓ cup rolled oats 1 tablespoon coconut oil 1/2 teaspoon ground cinnamon
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Food for After Workout
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After Workout
Protein bar
Apples and Peanut butter
Dried fruit and nuts
Scrambles Eggs
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After Workout
Salmon and Tuna
Greek Yogurt
Avocado Toast
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Post Workout Avocado Toast • 1 slice of whole wheat
• 1/3 to 1/2 ripe avocado
• Flaky salt
• Drizzle of olive oil (optional)
• Black pepper, red pepper flakes. paprika, or ground cumin (optional)
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