New to nutrition lifestyle

Answer

Breakfast Ideas:

• Avocado toast on rye bread with tomato and sunny side up egg
• Omelette (bell peppers, onions & cheese) with some roasted potatoes
• Oat bowl (top with banana slices, almond butter, chia sides and walnuts)
• Cottage cheese (no salt) and cut up into cubes, top with blueberries, walnuts and drizzle with honey

Lunch Ideas:

• Turkey Sandwich with side salad
• Kale Cesar Salad with roasted chickpeas and grilled chicken (look up recipe online)
• Quinoa Salad with feta cheese, cranberries and kale (look up recipe online)
• Also add a green juice during lunch. I usually do - spinach, cucumber, celery, frozen mango and coconut water

Dinner Ideas:

• Zucchini noodles with tomato basil sauce and grilled chicken
• Pork Chop with sheet pan veggies (brussel sprouts, carrots, potatoes, baby corn, onion)
• Bowl - chop up bell peppers, zucchini, red onion mix with ground turkey and tomato sauce (add chilli flakes for a kick)

Answer

Fun tip to get started: pick a vegetable you have never prepared or even don’t recognize at the grocery store/market and bake it with salt, pepper, and olive oil.

400-420 degrees 30-40min or so

It is pretty phenomenal how many meals you can make by simply roasting fresh vegetables in herbs and spices. Super easy, super yummy, super nutritious.

One thing to watch out for is calories, and I mean lack of. You will find that when eating whole foods you need to consume more volume to eat enough. Make sure to consume enough fats (poly-saturated, mono-saturated, saturated, avoid trans). Nuts, seeds, oils.

Do not limit yourself to the foods you love, that will likely result in the beginning of an eating disorder as your cravings + perhaps a deficit often leads to a binge. I recommend replacing the junkier foods with more quality, similar options. When I eat pizza, I eat goooood pizza.

I am a cyclist and make sure to enjoy a cookie after my longer rides. I have enough time to train about 6-8hr a week with my job + being a college student (nutrition). Find a sport you enjoy! Exercise should not always be a chore, it should be a release. If you’re social, and have access, go to your community center or join a club sport in your community. It’ll change your life.

I recommend educating yourself on the basics of calories in and calories out, macronutrients, and micronutrients.

Good luck!

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