What are your top three healthy goals?
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Anonymous
Breakfast: Big yogurt bowl: 2 servings of 0% fage, raspberries, blueberries, chia and pbfit powder: 50g protein Lunch: Turkey sandwich and apple (2 slices dave killer bread, 4 oz turkey, 1 oz cheese, arugula): 40g protein Dinner: Grilled chicken salad (5 oz chicken, romaine, oil/vinegar, tomato, cucumber, crouton) 30g protein Treat: Yasso bar 5 g protein Eat bigger meals, you won't need to snack. Front loading protein at breakfast has helped me immensely. |
Anonymous
Thanks. I’m thinking about adding yogurt and fruit after dinner. I like a sweet treat and I work out after dinner so I am OK with a bigger meal then. But my meals sound similar! I do big salad and chicken and apple at lunch. 
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Anonymous
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Here is one of my sample days-- for reference I am 5'4 and 124 pounds and try to hit between 100-125g of protein each day. I weight train three times a week and run two times a week. My goal is to build more muscle. I do not weigh myself ever.
Breakfast- egg whiteveggie omelet with 230g of egg whites, side of Dave's killer bread with nutella or some other spread (30g protein) Mid morning- Fairlife chocolate protein shake (30g protein) Lunch- chicken breast (120g) with side of rice and beans and small side salad (33g protein) Afternoon snack- 2 clementines or some other fruit Dinner- 100g salmon with sauteed broccoli and small side of rice (30g protein) TOTAL- 123g protein |
Anonymous
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Avoid osteoporosis
Maintain a healthy weight through menopause Gain greater flexibility |
Anonymous
Why? |
Anonymous
| Cottage cheese helps with protein intake. You can eat it plain, sweet (add applesauce; fruit, cinnamon) or savory (salsa, everything but the bagel seasoning) |
Anonymous
Personally, I need to snack because I can’t eat enough in one setting. |
Anonymous
| I like this focus on behaviors and not results. Sometimes fixating on results (pounds or inches lost, etc.) leads to short-lived gains. Assuming you get there, how will you keep it? I'd much rather focus on sustainable behaviors that I can control than things I can't like genetics, age, illness, injury, whatever. |
Anonymous
NP. For today I am eating: 45g Breakfast smoothie (1 scoop protein powder, collagen, 1/2 cup greek yogurt) 42g Lunch can of tuna with mayo on a salad 14g Dinner pork and cabbage soup ----- 101g protein |
Anonymous
| I really appreciate all of the options on how to make your protein daily intake very helpful! |
Anonymous
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More protein
Less sugar More steps every day |
Anonymous
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1.) Limit alcohol
2.) Maintain my longtime running routine 3.) Add yoga and walking for more flexibility and less pounding |
Anonymous
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Mine:
1) do unsupported handstand 2) work on negative splits 3) learn to drop back into wheel...then stand back up. |
Anonymous
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Mine are:
1) at least 150 minutes of cardiovascular exercise per week plus at least two full body strength training sessions per week 2) eat at least 100 g of protein/day 3) eat enough fiber |
Anonymous
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Mine:
1. 130g protein (I follow the 1g/lb, and I'm pretty good at hitting this goal but it does require snaking and protein shakes) 2. 8 hour sleep "opportunity," which generally results in 7 hours of actual sleep. 3. Increase VO2 max by slowly increasing incline on my treadmill over time. I run 30 minutes and 15 minutes on alternating days. 4. On my 15-minute run days, I strength train. |