I’ve been getting LOTS of emails asking me to list what I eat. Here is the typical meal plan that I follow throughout the week. Tracy Nelson, a certified personal trainer, provided me with it.
Note: What I don’t eat:
Dairy
Alcohol
Sauces
Actually, there are other things I don’t eat…see below.
Basically, if it’s not on my menu listed here, I don’t eat it. So, while almond milk is good for you and so is whole grain cereal, I just don’t eat it. It works for me and it doesn’t mean you have to or should do that. If you eat from the top two tiers of Michi’s Ladder, you’re good to go. If you want to achieve elite fitness, then, yea, MAYBE you have to give up certain things. Again, this is what works for ME. I do not feel deprived. I’m a pretty boring person who doesn’t mind repetition.
I do allow myself one cheat meal per week. That means that I do eat dairy, but ONLY during that cheat meal. I gave up alcohol altogether.
Barbie’s Meal Plan: (about 1700 to 1900 calories, more or less. I haven’t counted lately)
Cardio, one hour in the morning,
If it’s very early, I will have a meal replacement shake
or
Breakfast:
Shakeology
or
1/2 cup oats (which I then cook)
6 egg whites
Snack:
2 hours later
2 brown rice cakes
1 tsp almond butter on each (no salt on rice cakes and raw almond butter)
scoop of BB whey protein with water. Yum!
Lunch:
veggies
protein: 6 ounces of chicken, fish, eggs. Here is where you need to vary it up. Try different veggies, different fish, spices, etc.
Snack:
2 tablespoons of hummus
cup or two of veggies
scoop of protein and water
dinner:
1 or 2 cup of veggies and protein (Again, vary it up!) about 6 ounces
dinner2: (about two hours later)
1-2 cups of veggies and protein (about 6 ounces)
Before bed:
1 scoop of whey protein with Casein in it. Available at GNC.
AFTER RESISTANCE WORKOUT, usually in the afternoon, I have my SHAKEOLOGY or one scoop of cell mass (GNC) creatine with one scoop of BeachBody whey protein.
Note: You can use Shakeology for different reasons. If you’re using it as a weight-loss supplement, you can replace one of your meals with Shakeology. Just add almond milk and water. I tend to use it as both a meal replacement and a recovery drink. You choose!
I hope this helps!
luv ur site!
Do you work out twice a day?
Former fat chick who has all the answers. What a horrible way to live. Your diet looks ridiculous.
I definitely don’t have all the answers and don’t pretend to. We all make choices. Enough said.
Thanks for sharing Barbie. I am following a similar plan now, but I am eating A LOT more chicken and fish than that! lol. What is your opinion on protien consumption for men, especially those wanting some mass, vs women’s protien needs? I have read some interesting articles stating men partaking in weight training should ingest half their body wieght (in grams) of protein a day. I even read that enormous body builders claim it should be your entire body wieght (in grams) of protien.
Boo to this Jim character. Barbie, I happen to love what you’re doing, and you’re only answering the question I’m sure everyone asks you: “What do you eat?” You even say that the way you eat is what works for YOU, so the choice is up to us. So what’s he complainin’ about? Keep rockin’ on, foxy lady!
I agree with Eden….I think it is amazing what you have done with your health. I myself am in the process of getting my health and shape back and can only hope to have 1/2 the results you have….keep it up.
I think your an inspiration and reading your blogs helps me figure out what I need to be eating and what might work for me. It really aggravates me when I see people write negative Crap like this Jim Person did. I think its jealousy because you have more muscles than he does.
I am also a BB Coach and have lost 60 lbs since this time last year I have 8 more lbs to go then I want to work mainly on muscle building and toning. So keep the blogs and info coming because this girl loves it.