This is a sample diet that I follow on a daily basis. I change certain foods up every 1-2 weeks, so that my body doesn’t hit a plateau. I also make it more or less restrictive depending on my training goals, photo shoots or competition prep. Eating clean is the key and 80% of success in achieving a fit healthy, flawless physique. 

  • Meal 1

    ½ cup oats

    ½ cup diced apples or a small grapefruit

    4 egg whites

    Take multi-vitamin/multi-mineral complex, vitamin E, CLA or fish oil

  • Meal 2

    4 oz chicken or turkey

    3 oz sweet potato fries (measure them when cooked)

    10 asparagus spears

  • Meal 3

    2 cups mixed greens or spinach salad

    4 cherry tomatoes

    ½ cup cucumbers

    4 oz Salmon

    1-2 tbsp balsamic vinegar and olive oil as dressing if necessary

  • Meal 4

    Fish wrap:

    1 low carb whole-wheat tortilla or pita.

    4 oz tilapia or tuna. 2 tbsp of salsa, ¼ avocado.

    5 strawberries or any other berries in season.

  • Meal 5

    4 oz Flank steak (or ground 97%  fat free bison)

    1 cup of green beans (raw or cooked) or any other vegetable of your choice.

  • Meal 6

    (its ok to eat before bed!!!)

     1 small cup of plain fat-free Greek yogurt

    You can sweeten it with a handful of berries, Stevia extract or just enjoy plain!


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