Protiens
- Boneless skinless chicken breast, tenderloins
- 90/10 or 93/7 lean ground beef
- Steak- sirloin, filet
- Chuck roast, cubed beef, brisket (these are higher in fat)
- Fish: salmon, shrimp, tuna, cod
- Greek yogurt, low fat or fat free
- Cottage cheese- low fat
- Turkey breast, ground turkey
- Ground chicken
- Whey protein isolate
- Vegan protein
- Eggs, egg whites
- Beans, lentils, edamame
Carbohydrates
- Rice- white and brown
- Whole grain bread
- Whole grain pasta
- Beans, lentils, chickpeas
- Potatoes- sweet, red potatoes, Yukon yellow potatoes, Idaho potatoes
- Quinoa
- Fruit – bananas, berries, oranges, apples
- Oatmeal
- Cream of rice cereal
- Vegetables
- Honey
- High fiber tortilla
Fats
● Nuts
● Nut butter
● Olive oil, avocado oil (try to avoid seed oils)
● Avocado
● Chia seeds
Meals should be balanced with a protein, carbohydrate and fat source. Some examples are listed below!
Breakfast
● Eggs and or egg whites, berries, whole grain toast with nut butter
● Greek yogurt drizzled with honey and berries on top. Can mix whey or vegan protein with
Greek yogurt for added protein
● Oatmeal mixed with whey protein or egg whites, blueberries and nut butter
● Smoothie with protein powder, frozen berries, egg whites, milk (dairy or non dairy)
Lunch
● Chicken breast, rice and a vegetable
● Tuna with whole grain crackers, apple
● Turkey breast sandwich on whole grain bread or a wrap with an apple and nut butter
● Chicken salad on a wrap, with crackers, or an apple (recipe below)
Dinner
● Grilled salmon, rice and a vegetable
● Steak, baked potato with a little butter, vegetables
● Turkey meatballs, rice, vegetables
Here are some meal examples:
Breakfast
Egg White Scramble with Oats
1 cup egg whites and 1 egg scrambled together
1/2 cup oats made with water
1/2 cup mixed berries
1 tsp olive oil for cooking the eggs
This is roughly 37g Protein/38g Carbs/ 13g Fat
Breakfast
Protien Pancake with Greek Yogurt and Banana
1 cup egg whites and 1 egg scrambled together
1/2 cup oats made with water
1/2 cup mixed berries
1 tsp olive oil for cooking the eggs
This is roughly 37g Protein/38g Carbs/ 13g Fat
Lunch
Grilled Salad with Quinoa
5 oz grilled chicken breast
1/2 cup cooked quinoa
2 cups mixed greens, tomatoes, any veggies you like in salad
1 Tbsp olive oil and lemon for dressing
(We are bulking up the salad with the quinoa (carb and protein) and adding protein.
46g Protein/ 26g Carbs/ 20g Fat
Lunch
Turkey Wrap with Fruit
4 oz lean turkey
1 whole wheat tortilla
1 slice low fat cheese
Lettuce,tomato, etc
1 small apple
38g Protein/48g Carbs/15g Fat
Snacks
Protein shake and rice cakes with peanut butter
1 scoop whey protein
2 plain rice cakes
1 TBSP natural peanut butter (weigh this)
30G protein/19g Carbs/9g Fat
Snacks
Cottage cheese or yogurt with almonds and strawberries
1/2 cup low fat cottage cheese or low fat greek yogurt
5-10 almonds
1/2 cup strawberries
1 scoop whey protein – or core power
41g Protein/14g Carbs/10g Fat (depends on number of almonds)
Dinner
Salmon, Sweet Potato and Broccoli
5 oz baked salmon
1/2 medium sweet potato (100g)
1 cup steamed broccoli
38g Protein/26g Carbs/15g Fat
Dinner
Lean Beef, Rice, & Green Beans
5 oz lean sirloin steak
1/2 cup cooked rice
1 cup steamed green beans
1sp butter on potato or veggies
45g Protein/30g Carbs/16g Fat
Recipes:
Overnight Oats
40g plain quick oats
6 oz almond milk ( I like unsweetened Vanilla)
50g blueberries (or any fruit)
1 scoop protein powder
Dill Pickle Chicken Salad
1 12.5 oz can chicken breast
1/4 cup 0% Greek yogurt (I used Fage)
1/2 celery stalk diced
1 pickle diced
1 green onion diced (could use red onion)
2 tablespoons pickle juice
Salt and pepper to taste
Eat with crackers, in a wrap, on bread, pita, or by itself with an apple on the side.
Pancake Bowl
1/2 cup Kodiak cakes pancake/waffle mix
1/4 cup egg whites
1/2 banana- mashed
1 scoop protein powder
Can add berries or chocolate chips on top before baking
Mix well until batter isn’t lumpy
Bake at 350 for 10-12 minutes
Toppings: berries, maple syrup, yogurt
Breakfast Scramble
200g roasted red potatoes
1 large egg
200g egg whites
100g roasted veg of your choice
Salt and pepper to taste
Here are a few of my favorite websites for recipes:
www.ohsnapmacros.com
www.skinnytaste.com
https://lillieeatsandtells.com/
TIPS
Keep it simple. Basic items are easier to weigh and track than recipes
Get a food scale- this is more accurate for tracking macros than measuring cups
Opt for grilled or roasted meats, not fried
Measure the oil you use to cook with, until you can get used to eyeballing it!
Play around with seasonings for flavor.
by Amanda Gernert
NASM Certified Personal Trainer & Nutrition Coach
Amanda is a woman in her 40s, a wife, and a proud hockey mom to two boys who play Junior and club hockey. A cancer survivor turned fitness coach, she’s passionate about helping others build strength, confidence, and balance through sustainable nutrition and training.
When she’s not coaching or in the gym, you’ll find her hiking mountain trails, relaxing by the beach, reading a good book, or experimenting in the kitchen. Her mission is to inspire others to live strong, healthy, and empowered lives—both inside and outside the gym.
