ADVICE ON NUTRITION FROM JILLIAN MICHAELS

VERY IMPORTANT: Eat every 4 hours

Good to have: One glass of low fat milk everyday

Meals should look like this:

Big B'fast

• Eggs
• Whole wheat bread
• Oats ( very good option)
  
• Yogurt
• Cereal

Lunch (include carbs and protein)

• Red beans ( very good option)
• Chicken
• Fish ( salmon, sardines, tuna)
  
• Whole wheat bread or chapati
• Salads with capsicum, tomatoes, paneer, sprouts, lettuce, cabbage etc

Dinner

• Try and avoid carbs for dinner
• Have lots of vegetables and meat

Foods that are good to eat:

• Wild Salmon
• Red Beans
• Walnuts
• Cabbage/Sprouts/ Lettuce
• Celery and Onions
• Tomatoes( Super food)
• Fish
• Whey Protein
  
• Berries
• Eggs
• Seeds such as flaxseeds, sunflower seeds, pumpkin seeds etc
• Whole grains( superfood)
• Capsicum( Superfood)
• Citrus Fruits
• Olives
• Avocado ( don't eat too much)
• Tomato juice
• fresh salsa
• Broccoli
• Hummus
• Spinach ( sautee with olive oil, garlic and lemon)
• Low fat yogurt
• nuts ( watch serving size)

Nuts serving size
Almonds- 20-24
Walnuts 8-11 halves

Other tips:

• Good b'fast will be a bowl of oats, half of a banana and a small low fat yogurt
• try having clear soups before meals
• try having salad before a meal
• no eating after 9 pm
• avoid carbs at night
• stick to 1-2 glasses of wine per week
• healthy meal proportions are 40% carbs, 30% protein and 30% fat except for dinner where you should avoid carbs

Roasted Cauliflower Recipe
Bake with little olive oil, salt and pepper for 45 mins at 450 degrees ( fahrenheit)...Shake once or twice while baking in order for even baking throughout