A week of personal trainers of simple and tasty healthy food ~ My ...

Since I became a personal trainer fitness my clients have been asking what to eat in a week. Well to be honest it varies and changes from one week to another. But to give you an idea, I thought that maybe should publish one of my weekly plans to test at least give you some good ideas.

Please note that my wife and I usually prepares much of the snacks and meals before hand, usually only after getting food which makes it much easier to manage our busy week. You will notice account make smoothies more tomorrow, as I wake up early and I go through the door so it is conveniently available in nutrition, but if you have more time or more time can do you suggest to do something food whole as a vegetarian omelet or oatmeal and clear egg or something.

The system which we normally use "double for dinner" so we can have it again for lunch the next day. For our food day actually starts the previous night.

This should give you an idea, but don't hesitate to make equally healthy alternatives to any food that you don't like. (So for example exchanging a vegetable a vegetable or a fruit for a fruit etc.).

Take the following daily supplement with breakfast

Vitamin D, Omega 3 fish oils, green supplement

So here is the meal plan



Day 1 Sunday dinner/Mon lunch -Montreal Spiced steak and blue cheese with baby dill potatoes and a salad of lettuce radish and carrots and celery in a dressing of olive oil and dill

Breakfast - banana, Chocolate, milk and Greek yogurt whey protein shake

Snacks 1 - Banana, Greek yogurt, honey, macadamia nuts

2 Snack - red and pepper green and jalapeno jack cheese cubes

3 Snack (Optional) - Hot Chocolate with cocoa and milk warm real Hershey

Day 2 Monday dinner/Tuesday Lunch - pepper mustard chicken with cooked pears and fresh avocado and a serving of broccoli and cauliflower & mushrooms (fungi are for my wife only, mushrooms are gross but mushroom soup is awesome but it is a discussion for another day)

Breakfast - avocado with bread slices toasted whole wheat (customer thank you Sarah for the idea) in a mixed or mixed berry Smoothie Berry oat

Snack 1-Apple and coconut

Afternoon snack 2 - Berry & spinach Smoothie

Day 3 Tuesday dinner/Wednesday lunch - lean ham and pineapple with sweet potato and asparagus skewers.

Breakfast - shake of pineapple & raspberries with buttermilk and the handful of Almond protein

Bites 1 snack - almond and sweet potato

2 - Snack Chunks of pineapple & Raspberry smoothie or pineapple and almonds (depends on how much is left)

Day 4 Wednesday dinner Saturday lunch - lemon garlic shrimp with rice salad spinach, beetroot and olive oil and lemon dressing juice.

Breakfast - green tea, honeydew with powder cocoa and nuts & a chocolate whey protein shake

1 Snack - bites of cucumber & beets and walnuts

2 Snack - cocoa powder and melon with Greek yogurt

3 Snack(Optional) - tea Chamomile and Pecans

Day 5Thursday dinner Friday lunch - bites of Cajun meat with peppers

Breakfast - Banana and chocolate beaten with milk and Greek yogurt whey protein

1 Snack - carrots and macadamia nuts

2 Snack - peppers carrots and cheese

3 Snack - hot cocoa with cocoa and Hershey real warm milk (cacao has antioxidant "good humor" and warm milk has properties "good sleep")

That's all. This is the meal plan for the week. What happens with the Friday and Saturday nights would you say? Simple, one of these nights is date night and we went out and other meals are spent eating what's left in the fridge, which is very healthy because our home is "safe" to eat it, we can do all sorts of things with our imagination and Google. Or if it's a "blah" day only we could have soup or one of our meals frozen stew or Chile go.

Notice how this meal plan started with beef and rotate protein sources every day. A healthy practice is to eat a variety of foods, and we found that rotate proteins each day is better in our systems and makes meal planning easy. So this week was beef, chicken, ham, seafood, beef meat. The week coming probably would do chicken, ham, seafood, beef, chicken.

On a side note that our food bill does not include non-food items or supplements to this meal plan can expect to pay $90 - $130 for two people depending on the product and the prices of meat and quality.

I hope this gives you some good ideas in your meal planning efforts.

Robin Mungall has been training others to lose weight permanently and strong healthy lives pleasant since he graduated from NAIT 2004 personal trainer program. Robin is certified by the national strength and conditioning (NSCA) Association and holds several other certifications in exercise and nutrition science.

Posted in: health and fitness, Healthy, Personal, simple, tasty, trainers

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