Basic Nutrition Advice for Big Results
PR with CR Nutrition Basics
You can get huge results by following this simple formula to create your meals. Use your hand to determine serving sizes, then create balanced meals of protein + vegetables + carbs + fats.
· Protein- the size of your palm equals about 3 oz. One palm for women, two for men, about ¼ of your plate.
· Vegetables- the size of a closed fist. Two for men, one for women, although more is always ok! Vegetables should be at least half of your plate.
· Carbohydrates- a cupped hand. One for women, two for men, about ¼ of your plate.
· Fats- the size of your thumb. One for women, two for men.
Recommended Food List (focus on what you can eat, not what you are giving up)
Lean Protein- Organic, free range, grass fed, etc. Focus on Quality!
Poultry- Chicken breast, Turkey breast
Lean ground turkey, chicken, or bison
Seafood- Salmon, Cod, Halibut, Tuna, Shrimp,
Pork tenderloin (lean cut)
IsaPro or other clean protein powder without carbs
*Isalean Shakes count as a complete meal!
**Whole eggs, chicken thighs and grass-fed beef count as a protein and fat.
***Grass-fed dairy, cheese, etc. may also count as a protein and fat. Some people do fine with them, while others experience inflammation, so listen to your body.
Grains- Oatmeal, Rice, Rice cakes, Quinoa, Corn,
Starchy carbs- Sweet potatoes, potatoes, squash
Fruit- Apples, Pears, Berries, Grapefruit, Etc.
Nuts and nut butters
Olive Oil and Coconut Oil
Grassfed butter and ghee
Condiments – Condiments are a great way to add flavor and variety without a lot of extra calories.
Spices- cinnamon, garlic, curry, cumin, pepper, etc. I’m a huge fan of FlavorGod Spices.
Herbs- basil, cilantro, rosemary, etc.
Two Sample Days (use the servings sizes above)
Breakfast: Isalean shake + Bulletproof coffee
Snack- Apple + almond butter
Lunch- Chicken breast + broccoli + sweet potato + avocado + FlavorGod Everything seasoning
Snack- Hard Boiled egg + cucumber + rice cake
Dinner- Salmon+ asparagus + red potatoes + butter + garlic powder or roasted garlic
Breakfast- Isalean shake + Bulletproof coffee
Snack- Hard boiled egg + carrots + hummus
Lunch – Ground turkey + bell peppers + corn + avocado + salsa + FlavorGod Taco Seasoning
Snack- Turkey lunch meat + celery + peanut butter
Dinner- Grilled Shrimp + lettuce + cucumber + Primal Kitchen dressing + berries