What I'm Loving Wednesday!

It's Wednesday and I'm linking up with Jamie for

This Wednesday I'm loving...

My new workout and diet plan!


Let's talk about food!

Ok, I would like to throw out a disclaimer and admit that I don't call it a 'diet'. It's just clean eating and making healthier decisions.


Here's what I eat:


MEAT:
Chicken
LEAN beef
Tilapia
Tuna


CARBS:
Whole Wheat Wraps
Rice {watch the sodium}
Wheat bread
Sweet Potatoes
Black Beans
Kashi Cereal
Kashi Waffles
Whole Wheat flour pancakes
Oatmeal


FRUIT:
Apples
Bananas
Pears
Oranges
Strawberries
Raspberries
Blueberries


VEGGIES:
Asparagus
Broccoli
Carrots
Steamfresh veggies {microwave}


OTHER:
Eggs
100 cal treats for sweet tooth & salty tooth
0% milk
Granola
Peanut Butter
Yogurt
Raisins
Almonds
Honey
Green Tea
Mrs. Dash Seasoning-ONLY.



Everyone's needs are different but here are a few meal ideas. I stuck to this guide and lost 20 lbs. in 2-3 months. I eat 5-6 times a day, depending on my schedule.


BREAKFAST:
Eggs {2 egg whites, one whole egg} and oatmeal {Oats, fruit, and cinnamon}
Kashi Cereal {0% milk & fruit}
Kashi Waffle {1 waffles w/ 1tsp PB & 1 tsp honey -NO SYRUP} Eggs {2 egg whites, one whole egg}


SNACK:
1 apple/pear/orange/banana w/ PB & handful of almonds
1 serving plain vanilla yogurt w/ fruit/granola/raisins
1 protein shake


LUNCH & DINNER:
Tilapia w/ veggies & rice/sweet potatoes/black beans
Chicken w/ veggies & rice/sweet potatoes/black beans
Whole wheat chicken wrap w/ veggies




There are MANY other things you can eat, but these are always my go to's because it's so simple. Sunday night, bake 5-6 chicken breasts/tilapia and I'm good to go for a few days. I prepare my meals ahead of time so I have no excuses. My meals are ready to grab and go.

If you are a night time snacker either brush your teeth when you get a craving, chew gum, or if you have to eat a yogurt. BUT-be wise about it, eat 1 60 cal cup of yogurt, not the one that has granola and m&m's.

I've never been a coffee, soda, or tea drinker {unless it's mama's sweet tea}. So if you have some sort of addiction with that, sorry! Can't help ya there. I will tell you however to drink tons of water. I drink a little over a gallon a day, especially if I'm working out.

If I'm cutting carbs to either A. Kick start a cleanse or B. Lose the mushroom top, I nix out all carbs completely. I get my energy from fruits and vegetables. I would only do this from 7-14 days. This is a great way to fit into that LBD {Little Black Dress}.

I do allow myself 1 cheat day during the week. That is Sunday's. If I'm trying to cut or just starting a cleanse, I only allow 1 cheat meal a week.


EXERCISE:

Here is the plan I stuck with for my 2-3 month plan I did.

Now, if you don't have a membership to a gym, don't freak out. Go to Fitness Magazine and they have TONS and TONS of workouts that you can do right at home! If you do have a gym membership, then here ya go and have fun!

I blogged about Interval Training once, which I do a lot as well too.

The important thing is cardio 30 min 5 times a week. Girls, don't be afraid to lift-lifting is your friend! You can burn TONS of calories by lifting-if you lift heavy enough, of course.


So, that's what I'm loving this Wednesday! I'm finally back on the grind. My foot is better and I get my stitches out Friday so I'll be ready to lift then, hopefully!


If you have any questions, please let me know!


What are you loving this Wednesday? Link up!