Kiana Sample Meal Plan and Food Tips

FOOD IS ENERGY. NOT A SUBSTITUTE. EAT FOODS THAT GIVE YOU PLEASURE, HAVE TEXTURE, THAT GIVE YOUR BODY LIFE.

Kiana Tom

My Random Food Tips: Many have asked for my healthier eating tips. Here they are in no particular order.

  • I avoid processed foods and foods with white sugar
  • I eat before and after I workout. Complex carbs before such as toast with nut butter and banana, clean protein after
  • I focus on plant-based protein but incorporate fish and chicken from time to time
  • I prefer raw vegetables overcooked
  • I always drink a glass of water before I eat, it's an easy way to stay hydrated and fills you up
  • I eat every 2-3 hours, fasting at night for appx. 12 hours
  • I dip my fork into salad dressing and then into the salad instead of pouring it all over the salad
  • I strive to eat all foods in moderation
  • I avoid trigger foods ie white sugar desserts
  • I prepare my foods by grilling, poaching, steaming, baking or raw
  • If I really want a treat, I'll eat it. deprivation leads to binging and obsessing over it
  • I don't drink straight juice, I mix with water
  • I keep snacks in my purse, office drawer, cars, gym bag: prepackaged nuts, protein bars
  • I try not to let myself or my family get too hungry, it leads to unhealthy choices ie drive-thru eek!
  • I prefer to cook and eat at home because I know how the food is prepared and who prepared it #germaphobe
  • My Dark Chocolate Banana Bites & Protein Candy are my guilt-free go-to desserts
  • I regularly buy 2 dozen bananas, peel, and half a dozen and put in the freezer to add to my protein shakes. Makes them super creamy like a milkshake
  • I regularly buy 2 dozen eggs, hard boil a dozen for easy grab protein
  • I always eat breakfast
  • Every meal and snack has a protein component
  • I don’t care for buffets, it leads to overeating, wasting food and there are many germs from numerous people serving themselves, touching everything and breathing on the food
  • When eating out, I order things exactly how I want it but nicely of course
  • Yes, I refer to my Fit Cooking Books several times per week. My kids use my recipes all of the time.
  • When I cook I usually make double batches & keep in the refrigerator for easy reheat the next day for a healthy snack, mini-meal, lunch or dinner
  • I look at snacks as Mini Meals because they have protein, complex carbs, fat
  • Shop the perimeter of the grocery store where the fresh foods, protein, and dairy are sold. Avoid the center aisles where the processed pre-packaged foods are sold.
  • My drinks of choice: unsweetened almond milk latte, sparkling water, chardonnay
  • I am proud to share I have taught my daughters to make over a dozen dishes on their own. It’s important to me they are able to cook healthy foods

BE THE CAPTAIN OF YOUR OWN SHIP

MEAL PLANS BY REGISTERED DIETICIAN AVAILABLE BELOW. 3 FAT LOSS PLANS FOR WOMEN OR MEN.

FEMALE FAT LOSS | 3 MEAL PLANS
MALE FAT LOSS | 3 MEAL PLANS

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