Healthy Eating to Support Strength Training


I promised a simple menu for a client that continues to work hard taking two steps forward at training but falls back three steps – thru her eating habits – and finds no gain is accomplished.

In fact, most of us struggle with the same issue. I encourage people to make a selection and commit to a nutritional support program that you can live with – daily – for at least two months and then stand back and see the results of your work. For example, my website provides a link to eDiets which provides an array of diet and nutrition choices. Pick one, sign up and work with it.

Alternatively, you can use my simple menu below. Simple, because it is void of a lot of choices; easy to remember and very basic.

Weigh yourself and mark the calendar. Follow this menu every day for two months. Email me and let me know how many pounds you lost as a result by sticking to the plan. If you incorporate a strength training and cardio/interval circuit workout, I will guarantee you will see a change in your body weight, a gain of muscle tone and loss of body fat.

Remember! This is an EVERY DAY Plan

Morning Meal -Small Bowl of Oatmeal – use cinnamon, cloves, raisins, etc to spice it up and keep it interesting. Do not use the instant pre-sweetened, sugary packets. Make it yourself from scratch! Coffee, Tea or Juice or your choice.

Yes, its a carb. Yes, you need the energy. Yes, it has fiber and will help keep your body regular and remove the cholesterol. My favorite is Quaker Oats 1-Minute Quick Oats with 4-5 slices of Turkey Bacon and a large cup of coffee.

Mid-Morning Meal – Egg Whites – whether scrambled, an omelet or boiled. Plan to eat 3-4 egg whites before 10am every morning. Whole wheat or grain toast or muffin is great. Make it interesting with peppers, onions, spinach, broccoli, feta cheese, whatever will help you to eat the clean protein. If you miss the oatmeal you better not miss this one. I eat some sort of Egg White Omelet every morning. An alternative would be an egg white smoothie! Yeech you say? Ok, then use a Ready-to-Drink Meal like, Muscle Milk Ready-to-Drink Meals (11 ounces = 220 caloriesp; 9g carb, 11g fat, 21g protein packed) . These can be found at TheVitaminShoppe.

Lunch – Healthy Protein (fish, chicken or beef) grilled or broiled (never fried) with colorful vegetables (green, orange, yellow, red, purple, get the picture, salad, broccoli, yams, carrots, corn, beets, squash, eggplant, etc.) No pasta, no rice, no potatoe, no bread. Have the veggies cooked, steamed, broiled or raw. Just eat them with the protein before 1:00pm.

Mid-Afternoon Meal – Protein Snack – No not a candy bar or cake or a cookie. Celery with Peanut Butter, Tuna with Celery, Apple with Peanut Butter, a Muscle Milk RTD, handful of nuts with a piece of fruit. Combine a Complex Carb with a protein and fat for a small snack. Because I am on the go, I tend to use the Muscle Milk drink or I grab an apple with a couple of spoons of peanut butter. Try it for 2 months and watch what happens. Let me hear from you!

Dinner – Healthy Protein with colorful vegetables. Same as lunch, just pick something different. No wine, no beer and no soda. Try Crystal Light or Green Tea flavored water. Dinner is best if it can happen between 5-7:00pm.

Evening Snack – Protein Snack – You guessed it, and RTD or a smoothie, a piece of cheese and a pear or apple. Keep it light and simple. You do not want a lot on your stomach while you are trying to let the body rest and recover for the evening. This shouldn’t be any later than 10:00pm.

Then get up in the morning and start all over again!

Come visit Gina at and enlist her services to help you on your journey towards a healthier and happier lifestyle.


One response to “Healthy Eating to Support Strength Training

  1. red meat is a must if you want to gain strength for more work outs!

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