30 Day Food Guide

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C O M P L E X C A R B O H Y D R A T E S so what are complex carbs...? eat about 225-275 gms a day ALRIGHT THEN, HOW MUCH CAN I EAT ? DEPENDING ON YOUR AGE, SEX, ACTIVITY LEVEL, AND OVERALL HEALTH, YOUR CARBOHYDRATE REQUIREMENTS WILL VARY. ACCORDING TO THE MAYO CLINIC, 45 TO 65 PERCENT OF YOUR DAILY CALORIES SHOULD COME FROM CARBOHYDRATES. THAT’S EQUAL TO ABOUT 225 TO 275 GRAMS OF CARBS IF YOU EAT 1500 CALORIES A DAY. SO HERE ARE SOME GOOD OPTIONS: WHEAT PASTA, BLACK BEANS, OATMEAL, WHOLE WHEAT BREAD, FLAX SEED, BARLEY AND QUINOA. THESE ARE NOT ONLY GOOD FOR YOUR HEALTH, BUT ALSO A KILLER APPETITE SUPPRESSANT THAT CAN HELP KEEP YOUR FITNESS PLAN ON TRACK ALL DAY. S U R G E P L A N . C O M
H E A L T H Y S H A K E S . . E A S I E S T W A Y T O B L O W O R H E L P Y O U R H E A L T H G O A L S . . . the so called "healthy shake"...? goal is 350 calories...or less OK, SO I LOVE MAKING A SHAKE, SMOOTHIE OR JUICING, THEY MUST BE HEALTHY RIGHT ? YES AND NO. WE MUST BE HONEST WITH OURSELVES ABOUT THIS ONE, AS IT CAN QUITE LITERALLY RUIN OUR HEALTH GOALS FASTER THAN A BAG OF DORITOS !! FIRST, THERE ARE MEAL REPLACEMENT SHAKES, AND THEN THERE ARE PROTEIN/FIBER/COMPLEX CARB SHAKES... BIG, ENORMOUS, MASSIVE, LARGE...GET MY DRIFT,... DIFFERENCE. IF WE ARE MAKING A MEAL REPLACEMENT SHAKE, IT MUST FALL UNDER THE 350 CALORIE LIMIT, BE FILLED WITH HEALTHY FAT, PROTEIN AND LIMITED CARBS. IF YOU MEET THESE REQUIREMENTS, AND IT TRULY REPLACES YOUR MEAL, THEN BOOOOMM WAY TO GO, AND ENJOY. S U R G E P L A N . C O M
Page 1 and 2: 30 DAY E V E R Y T H I N G Y O U N
Page 3 and 4: HIGH FIBER DIET THIS DIET OPTION IS
Page 5 and 6: D O N O T E A T T H E S E F O O D S
Page 7 and 8: stop cravings for a bit... yep, its
Page 9 and 10: T H E B I G N O ALCOHOL Drinking al
Page 11 and 12: T H E B I G N O MARGARINE Sticks wi
Page 13 and 14: MODERATION IN ALL THINGS! WE ARE GO
Page 15 and 16: how many calories from fat, protein
Page 17 and 18: P R O T E I N - E A T A L O T O F I
Page 19 and 20: G O O D F A T I S N E C E S S A R Y
Page 21 and 22: W A T E R C O N S U M P T I O N so
Page 23: C O M P L E X C A R B O H Y D R A T
Page 27 and 28: B E S T I N G R E D I E N T S F O R
Page 29 and 30: B E S T I N G R E D I E N T S F O R
Page 31 and 32: D O N O T I N C L U D E T H E S E .
Page 33 and 34: H E A L T H Y S H A K E S . . E A S
Page 35 and 36: P E A C H E S & G R E E N P R O T E
Page 37 and 38: B A N A N A - B O A T P R O T E I N
Page 39 and 40: A L M O N D B U T T E R A N D B A N
Page 41 and 42: commit * have fun * be proud Day 1-

30 Day Food Guide

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