Eat Clean

Proteins:
Muscle Gain Protein Powder-25 grams, high quality, easily digested and delish!
Pro20 (20 grams in a 3oz shot- BAM)
Chicken Breasts
Eggs and Egg whites
Game (bison, buffalo, elk, ect)
Ground Beef (at least 93% lean or leaner)
Ground Turkey
Lean Fish (tilapia, red snapper, cod ect)
Salmon
Tuna (fresh or water packed)
Turkey Breast

Fresh RAW Veggies:
Asparagus
Broccoli
Brussels Sprouts
Cauliflower
Celery
Cucumber
Dark Leafy Greens (spinach, kale, swiss chard, collard, ect)
Eggplant
Green Beans
Onion (any that you like best)
Peppers (taste the rainbow- all colors)
Salad Greens (all kinds)
Tomato
Zucchini/Squash

Complex Carbs:
Beans
Lentils
Oatmeal

Quinoa
Potatoes (any variety)

Healthy Fats; 

Avocado
Nut Butter (no added sugar, oil, or salt) Sunflower seed is my FAV!
Raw Nuts/Seeds (unsalted and not coated with anything)
Oil (extra-virgin olive oil, canola sunflower, safflower, flaxseed, coconut, macadamia nut, grapeseed, ect)

Fruits:

Apple (all types)
Banana
Berries (all types)
Cantaloupe
Citrus Fruits
Grapes
Kiwi
Mango
Melon
Pear
Pineapple

MISC:
Greek Yogurt

Vegetable Broths

Hummus (without the oil)
Fresh Diluted Juices, Herbal Tea
Garlic, Spices, Herbs, Fresh Salsa, Taco Seasoning (I make my own)
Almond Milk, Coconut Milk

When cooking use water, broth, lemon juice, or the non-stick spray with calories/fat or coconut oil
Liquid Amino's
Chai Seeds
Blue Agave Sweetner

***optional, and  in moderation***

Sprouted Grain Bread or Tortilla’s (Ezekiel is a great brand easy to find)

100% Whole Grain Pasta

100% Whole Wheat Bread (should say 100% and first ingredient whole wheat- preferable Stone Ground Wheat)

Foods to AVOID or Minimize:

Alcohol

Soda, Energy Drinks (switch to SPARK or SLAM for sugar free energy on the go)
White foods/starches (expl. white pasta, bagels, white bread, white rice, white potatoes, processed foods, crackers, chips)
Sauces (opt for sugar free)
Cooking with oils (it is best to cook with water or broth)
Sugar, Honey, Desserts (except for fresh fruit)
Dairy; Cheeses, Cow’s Milk, Yogurt, Butter ect…dairy products contain lots of sugars
Ground Beef and Fatty Meats
Salad Dressings (due to the fat and oil content- use salsa or fresh squeezed lemon juice with spices)
Canned Fruits or Vegetables
Dried Fruit coated with sugar
Instant Rice or Oatmeal



I love that AdvoCare offers on-the-go-nutrition that fuels the whole family, cause if your days are anything like mine, rarely do my plans perfectly fall into place and having these in my purse/car/diaper bag have saved us all a hypoglycemic rant or two. Nutritionally balanced and packaged for convenience- two ESSENTIAL   components to keeping your active family eating healthy, and the best part is every one of these flies out of my house- my 2 year old thinks the snack and meal bars are "candy"...you tell him they are good for him and I WILL track you down..





Protein Shake



Meal Replacement Shake







AdvoBar Snack

AdvoBar Meal

AdvoBar AM Apple



AdvoBar Raw



Below is the portion chart I use for coaching, it comes from an excel spreadsheet that is WAY easier to read than this, but I worked with it best I could to give you an idea of where the columns were- you would find your current weight on the far left column, then all the food groups with "ideal" choices are listed by column and finally the bar across the bottom tells you which meals to each food group with...simple, right? It really looks more complicated than it is, and my coaching is free so please don't hesitate to call or shoot me an email to break it down, I have a PDF and even a booklet I can send you in the mail that is fool-proof =D

sparkedmom@gmail.com

***and don't forget to add in the Secret Weapon- NUTRITIONALS!!- you can check out

the ones I recommend here under "MY BUNDLES"

			FOOD PORTION CHART FOR MEALS/EATING
	Meal Replacement
	(MR)				Low/Med
	Muscle Gain	Protein	Fruit	Vegetables	Glycemic	Healthy Fats
	(MG)				Carbs
	Shakes
						Nuts: 1/8 cup
Serving Size	MR: 1 packet	3oz meat	1/2 fruit		1/4 cup	Avocado: 1 oz
Small (S)		or	or	3/4 cup	or	Peanut or Almond
Under 140 lbs	MG: 1 scoop	5 egg whites	1/4 cup		2oz	Butter 1 Tbsp
						Olive Oil: 1/2 Tbsp
						Eggs: 2 egg yolks
						Nuts: 1/4 cup
Serving Size	MR: 1 packet	5oz meat	1 small fruit		1/2 cup	Avocado: 2 oz
Medium (M)		or	or	1 cup	or	Peanut or Almond
141-224 lbs	MG: 1 scoop	8 egg whites	1/2 cup		4oz	Butter 2 Tbsp
						Olive Oil: 1 Tbsp
						Eggs: 3 egg yolks
						Nuts: 1/4 cup
Serving Size	MR: 1 packet	8oz meat	1 large fruit		3/4 cup	Avocado: 2 oz
Large (L)		or	or	1 1/2 cup	or	Peanut or Almond
225 lbs+	MG: 1 scoop	12 egg whites	3/4 cup		6oz	Butter 2 Tbsp
						Olive Oil: 1 Tbsp
						Eggs: 4 egg yolks
Choose From:	Meal	White Fish,	Grapefruit,	Asparagus,	Sweet Potato,	Nuts: Almonds,
	Replacement	Salmon,	Green Apples	Any green salad,	Yams,	Cashews,
	Shakes	Tuna,	Peaches,	Green Beans	Brown Rice,	Walnuts,
		Chicken,	Pears,	Peppers,	Oatmeal,	Seeds
	Muscle Gain	Turkey Breast,	Any Berries,	Spinach,	Black Beans,
	Shakes	Ground Turkey,	Plums,	Onions,	Quinoa	Avocado,
		Egg Whites,	Prunes,	Tomatoes,		Peanut Butter,
	**If you do not		Papaya,	Cucumbers,		Almond Butter,
	or cannot eat	**Rinse	Oranges,	Celery,		Olive Oil,
	enough protein	canned tuna	Cantaloupe,	Cauliflower,		Egg Yolks
	based on this chart	or chicken	Honeydew,	Collard Greens,
	it is HIGHLY	before using	Kiwi,	Cabbage,
	recommended		Banana,	Broccoli,
	to incorporate		Cherries,	Zucchini
	MG as a protein		Figs,
	substitue		Lemon/Lime
Do Not:	Do not add	Do not fry	Do not choose	Do not cook	Do not choose	Nuts: Do not use
	any fruit, milk,	No skin	canned or	in oil	instant rice or	sugar coated or
	juice	No breading	dried		oatmeal or add	salted nuts.
					oil to the carbs	Peanut Butter: Do
						not use PB with
						added sugar, oil
						or salt.
						Olive Oil- do not
						cook, use raw only
When to	MR- Meal 1 or	Meals 3 & 5	Meals 2 & 4	Meals 3 & 5	Meal 3	Meals 2 & 4
Have:	substitute for			Plus add more
eat every 2-3	Meal 3 or 5	** and Meal 1		green veggies	** and Meal 1
hours starting	MG- Substitute	if not using		at any time	if not using
w/in 30 min	for any protein	MR or MG			MR or MG
of waking	Meal 1-6