Nelia's Nutrition guide
Hey sweeties!
I have to start with saying thank you! You guys have followed me this far &now even have taken the time to check out my yummy eats guide &that seriously means the MOST to me!
I've made you a layout of my basic nutrition guide &I hope it helps you!
No Worries!
Its not a vegan or vegetarian guide but I've made it totally easy to make adjustments if you choose to! I try my best to follow a more plant based diet because it works for me &I find it benefits my nutritional needs most. I wouldn't label myself as a vegan or vegetarian though. I honor my body &its needs. If my body is in need of meat, I eat it. Its rare, but that's my truth. Of course when I do I follow the healthiest route of doing so. I've also replaced many things with healthier options. This allows me to keep things I love in my diet! Please, do what works for you! Remember I'm not a nutritionist, nor a dietitian but ill share how much I've learned with you! All of our bodies and goals are different so hopefully this will help a little.
ENJOY!
I have to start with saying thank you! You guys have followed me this far &now even have taken the time to check out my yummy eats guide &that seriously means the MOST to me!
I've made you a layout of my basic nutrition guide &I hope it helps you!
No Worries!
Its not a vegan or vegetarian guide but I've made it totally easy to make adjustments if you choose to! I try my best to follow a more plant based diet because it works for me &I find it benefits my nutritional needs most. I wouldn't label myself as a vegan or vegetarian though. I honor my body &its needs. If my body is in need of meat, I eat it. Its rare, but that's my truth. Of course when I do I follow the healthiest route of doing so. I've also replaced many things with healthier options. This allows me to keep things I love in my diet! Please, do what works for you! Remember I'm not a nutritionist, nor a dietitian but ill share how much I've learned with you! All of our bodies and goals are different so hopefully this will help a little.
ENJOY!
DAIRY
Fat Free(Skim Milk) • Low Fat (1%) • Lactose Free Milk
Non Dairy Options:
Almond Milk • Coconut Milk • Soy Milk
Greek Yogurt
Cottage Cheese
GRAINS
Stick to organic grains for the best nutritional value.
Brown Rice • Jasmine Rice • Wild Rice
Whole Wheat
(you can substitute pastas, breads and crackers w/ whole wheat)
Gluten Free Grains
(tortillas, pastas)
Oatmeal
Quinoa • Millet
FRUIT
Fruits are a great way to get natural sugars. Like anything else though, too much isn’t too good for yah!
Berries (raspberries, blueberries, strawberries, blackberries)
I love berries in the mornings or for late night snacking.
Mangos • Peaches • Avocado
Watermelon • Cantaloupe
Grapes • Bananas (great pre-workout snack) • Apples
Oranges • Grapefruit (super fruit)
Veggies
Broccoli • Cauliflower (rich in fiber and antioxidants. good source of vitamin C and vitamin A. calcium, iron, magnesium.)
Spinach (good source of iron, low in calories and fat, antioxidants)
Kale • Lettuce • Cabbage
Brussels Sprouts (rich in dietary fiber &vitamins)
SUPERFOODS
Grapefruit: cancer prevention, lower cholesterol
Spinach: important for skin, hair, and bone health. also provides protein, iron, vitamins, and minerals.
Broccoli: heart health, good for digestion
Fish Oil
Kale
Brussel Sprouts
Green Tea: improves brain function, natural antioxidants
Coconut Oil: the benefits behind using coconut oil are endless!
Oatmeal: high blood pressure, blood sugar
Avocado: reduction of bad cholesterol, low blood pressure
WATER: one thing I’m positive most people aren’t getting enough of. you should try to get at least a gallon a day.
PROTEIN
Protein is a nutrient needed by the body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle. If you’re trying to gain muscle mass, you should be making sure protein is in your diet!
Lean Ground Beef/Chicken/Turkey
Steak • Fish • Chicken • Turkey
Eggs
Tofu
Veggie Burgers
Black Beans • Chickpeas • Edamame • Kidney Beans • Lentils • Pinto Beans • Soy Beans • Chia Seeds
Peanut Butter • Peanuts
My protein powder choice right now is Blessed. It’s a planted based protein but I love the chocolate coconut flavor because I can drink it alone or add my own things to it and it’ll still taste good.
SNACKS
Boiled Eggs
Rice Cakes w/ Peanut Butter
Fruits/Veggies (fruit salads are a good way to get variety)
Protein/Granola Bars (Vega Protein is my favorite.)
Frozen Grapes (I like red grapes) or Blueberries
Granola (I use almond milk in my granola)
Grapefruit with Stevia
Carrots/Veggies and Hummus
A FEW SPRING RECIPIES
Keep In Mind I'm On A 'Weight Gain' Journey
BREAKFAST – Smashed Blackberry &Goat Cheese Toast
Ingredients:
1 1/2 cups blackberries
1/2 cup blueberries
1 teaspoons vanilla
1 1/2 tablespoons sugar
3 tablespoons water
1 – 2 teaspoons cornstarch, sifted
8 oz. challah bread, sliced (or your bread of choice!)
4 oz. goat cheese
fresh mint to garnish
Instructions
In a medium-sized saucepan combine the blackberries, blueberries, vanilla, sugar, and water (covered) over a medium low flame. Once simmering and the fruit begins to burst (about 5 minutes) gently mash with a fork or potato masher, then whisk in the cornstarch until well incorporated.
* Cover once more and simmer over a low flame until needed.
Meanwhile, toast the challah bread as desired — I recommend extra crispy.
When ready, smear each slice of challah bread with a thick layer of goat cheese, then spoon over with the smashed blackberries. Garnish with mint, then enjoy!
LUNCH/DINNER - Creamy Lemon Parmesan Chicken Piccata
Ingredients
For the Chicken:
2 large boneless and skinless chicken breasts halved horizontally to make 4
2 tablespoons flour (all purpose or plain)
2 tablespoons finely grated fresh Parmesan cheese
1 teaspoon salt
Cracked pepper
For the Sauce:
1 tablespoon olive oil
2 teaspoons butter (or oil)
2 tablespoons minced garlic
1 1/4 cup chicken broth (stock)
1/2 cup half and half or heavy cream (or evaporated milk)
1/3 cup finely grated fresh Parmesan cheese
2 tablespoons capers (plus 2 tablespoons extra to garnish)
1 teaspoon cornstarch (corn flour) mixed with 1 tablespoon of water
2-3 tablespoons lemon juice -- juice of 1 lemon (adjust to your tastes)
2 tablespoons fresh parsley
Instructions
In a shallow bowl, combine the flour and parmesan cheese. Season the chicken with salt and pepper; dredge in the flour mixture; shake off excess and set aside. (I personally like to use a little Italian seasoning and garlic powder as well)
Heat 1 tablespoon of oil and 2 teaspoons butter in a large skillet over medium-high heat until butter has melted, and pan is hot. Fry the chicken until golden on each side and cooked through and no longer pink (about 3-4 minutes, depending on the thickness of your chicken). Transfer onto a warm plate.
Add the garlic to the oil in the pan (spray with a light coating of oil if needed) and fry until fragrant (about 1 minute). Reduce heat to low-medium heat, add the broth and cream.
Bring the sauce to a gentle simmer; season with salt and pepper to your taste; add in the parmesan cheese and capers. Continue cooking gently for about 2 minutes until thicker. (If the sauce is too runny for your liking, add the cornstarch/water mixture into the center of the pan and mix through fast to combine into the sauce. It will begin to thicken immediately).
Pour in the lemon juice, allow to simmer for a further minute to combine. Add the chicken back into the pan, allow to simmer gently in the sauce for about a minute to soak up all the flavors in the sauce.
Serve with the sauce over pasta, steamed vegetables, zucchini noodles or rice. Top with extra capers to garnish, lemon slices and parsley.
SNACK - Apples & Agave
Ingredients
2 green apples sliced
3 red apples sliced
¼ cup coconut shavings
¼ cup sliced almonds (walnuts/pecans)
2 tablespoons of raw blue agave (or honey)
the juice of one lemon
Instructions
Wash and slice the apples into thick slices.
I like them served with the peel, but you can peel yours if you want.
Toss around all the ingredients (lemon juice, coconut, almonds, agave) in a big bowl and place in the refrigerator for an hour.
You can serve this snack in a small bowl with a sprinkle of cinnamon or lemon zest on top.
Fat Free(Skim Milk) • Low Fat (1%) • Lactose Free Milk
Non Dairy Options:
Almond Milk • Coconut Milk • Soy Milk
Greek Yogurt
Cottage Cheese
GRAINS
Stick to organic grains for the best nutritional value.
Brown Rice • Jasmine Rice • Wild Rice
Whole Wheat
(you can substitute pastas, breads and crackers w/ whole wheat)
Gluten Free Grains
(tortillas, pastas)
Oatmeal
Quinoa • Millet
FRUIT
Fruits are a great way to get natural sugars. Like anything else though, too much isn’t too good for yah!
Berries (raspberries, blueberries, strawberries, blackberries)
I love berries in the mornings or for late night snacking.
Mangos • Peaches • Avocado
Watermelon • Cantaloupe
Grapes • Bananas (great pre-workout snack) • Apples
Oranges • Grapefruit (super fruit)
Veggies
Broccoli • Cauliflower (rich in fiber and antioxidants. good source of vitamin C and vitamin A. calcium, iron, magnesium.)
Spinach (good source of iron, low in calories and fat, antioxidants)
Kale • Lettuce • Cabbage
Brussels Sprouts (rich in dietary fiber &vitamins)
SUPERFOODS
Grapefruit: cancer prevention, lower cholesterol
Spinach: important for skin, hair, and bone health. also provides protein, iron, vitamins, and minerals.
Broccoli: heart health, good for digestion
Fish Oil
Kale
Brussel Sprouts
Green Tea: improves brain function, natural antioxidants
Coconut Oil: the benefits behind using coconut oil are endless!
Oatmeal: high blood pressure, blood sugar
Avocado: reduction of bad cholesterol, low blood pressure
WATER: one thing I’m positive most people aren’t getting enough of. you should try to get at least a gallon a day.
PROTEIN
Protein is a nutrient needed by the body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle. If you’re trying to gain muscle mass, you should be making sure protein is in your diet!
Lean Ground Beef/Chicken/Turkey
Steak • Fish • Chicken • Turkey
Eggs
Tofu
Veggie Burgers
Black Beans • Chickpeas • Edamame • Kidney Beans • Lentils • Pinto Beans • Soy Beans • Chia Seeds
Peanut Butter • Peanuts
My protein powder choice right now is Blessed. It’s a planted based protein but I love the chocolate coconut flavor because I can drink it alone or add my own things to it and it’ll still taste good.
SNACKS
Boiled Eggs
Rice Cakes w/ Peanut Butter
Fruits/Veggies (fruit salads are a good way to get variety)
Protein/Granola Bars (Vega Protein is my favorite.)
Frozen Grapes (I like red grapes) or Blueberries
Granola (I use almond milk in my granola)
Grapefruit with Stevia
Carrots/Veggies and Hummus
A FEW SPRING RECIPIES
Keep In Mind I'm On A 'Weight Gain' Journey
BREAKFAST – Smashed Blackberry &Goat Cheese Toast
Ingredients:
1 1/2 cups blackberries
1/2 cup blueberries
1 teaspoons vanilla
1 1/2 tablespoons sugar
3 tablespoons water
1 – 2 teaspoons cornstarch, sifted
8 oz. challah bread, sliced (or your bread of choice!)
4 oz. goat cheese
fresh mint to garnish
Instructions
In a medium-sized saucepan combine the blackberries, blueberries, vanilla, sugar, and water (covered) over a medium low flame. Once simmering and the fruit begins to burst (about 5 minutes) gently mash with a fork or potato masher, then whisk in the cornstarch until well incorporated.
* Cover once more and simmer over a low flame until needed.
Meanwhile, toast the challah bread as desired — I recommend extra crispy.
When ready, smear each slice of challah bread with a thick layer of goat cheese, then spoon over with the smashed blackberries. Garnish with mint, then enjoy!
LUNCH/DINNER - Creamy Lemon Parmesan Chicken Piccata
Ingredients
For the Chicken:
2 large boneless and skinless chicken breasts halved horizontally to make 4
2 tablespoons flour (all purpose or plain)
2 tablespoons finely grated fresh Parmesan cheese
1 teaspoon salt
Cracked pepper
For the Sauce:
1 tablespoon olive oil
2 teaspoons butter (or oil)
2 tablespoons minced garlic
1 1/4 cup chicken broth (stock)
1/2 cup half and half or heavy cream (or evaporated milk)
1/3 cup finely grated fresh Parmesan cheese
2 tablespoons capers (plus 2 tablespoons extra to garnish)
1 teaspoon cornstarch (corn flour) mixed with 1 tablespoon of water
2-3 tablespoons lemon juice -- juice of 1 lemon (adjust to your tastes)
2 tablespoons fresh parsley
Instructions
In a shallow bowl, combine the flour and parmesan cheese. Season the chicken with salt and pepper; dredge in the flour mixture; shake off excess and set aside. (I personally like to use a little Italian seasoning and garlic powder as well)
Heat 1 tablespoon of oil and 2 teaspoons butter in a large skillet over medium-high heat until butter has melted, and pan is hot. Fry the chicken until golden on each side and cooked through and no longer pink (about 3-4 minutes, depending on the thickness of your chicken). Transfer onto a warm plate.
Add the garlic to the oil in the pan (spray with a light coating of oil if needed) and fry until fragrant (about 1 minute). Reduce heat to low-medium heat, add the broth and cream.
Bring the sauce to a gentle simmer; season with salt and pepper to your taste; add in the parmesan cheese and capers. Continue cooking gently for about 2 minutes until thicker. (If the sauce is too runny for your liking, add the cornstarch/water mixture into the center of the pan and mix through fast to combine into the sauce. It will begin to thicken immediately).
Pour in the lemon juice, allow to simmer for a further minute to combine. Add the chicken back into the pan, allow to simmer gently in the sauce for about a minute to soak up all the flavors in the sauce.
Serve with the sauce over pasta, steamed vegetables, zucchini noodles or rice. Top with extra capers to garnish, lemon slices and parsley.
SNACK - Apples & Agave
Ingredients
2 green apples sliced
3 red apples sliced
¼ cup coconut shavings
¼ cup sliced almonds (walnuts/pecans)
2 tablespoons of raw blue agave (or honey)
the juice of one lemon
Instructions
Wash and slice the apples into thick slices.
I like them served with the peel, but you can peel yours if you want.
Toss around all the ingredients (lemon juice, coconut, almonds, agave) in a big bowl and place in the refrigerator for an hour.
You can serve this snack in a small bowl with a sprinkle of cinnamon or lemon zest on top.
