No More Excuses
(Guide to Eating Right)

Copyright © Kim Perras

What I am trying to accomplish with this breakdown, is a simple way of knowing what is what and when to have it, not to mention, how much to have.

We’ll take a look at your options for eating, and hopefully answer some of the common questions people ask about when to eat certain items.

SC – Simple Carbohydrate (one serving is approximately 10 to 20 grams)
CC – Complex Carbohydrate (one serving is approximately 15 grams)
P – Protein (one serving is approximately 15 to 20 grams)
F- Fats (one serving is approximately 6 to 8 grams)

Eating within 30 to 45 minutes of waking up is IDEAL!

Finish eating 2 to 3 hours before going to bed!

Breakfast: 2 CC, 1 P, 1 F

Snack: 1 CC, 1 P, 1 F

Lunch: 2 CC, 2 P, 1 F

Snack: 1 CC, 1 P, 1 F

Pre Workout (1 hour before): 1 SC, ½ P

Post Workout (Within 1 hour after): 1 SC, 1 ½ P

Dinner: 1 CC, 2 P, 1 F

Only have Simple Carbs in and around your workout! If your workout is in the morning just move the “Pre Workout” and “Post Workout” Meals to the morning. Same goes if your workout is in the afternoon or evening.

The Food List:

Tomatoes - 15 grape/cherry tomatoes = ½ serving of Carbohydrates
Cucumber – 1 medium cucumber = 1/3 serving of Carbohydrates
Green Apple – 1 medium apple = 1 serving of Simple Carbohydrates
Blueberries – 25 blueberries = 1/3 serving of Carbohydrates
Blackberries – 15 blackberries = ½ serving of Carbohydrates
Strawberries – 5 large strawberries = ½ serving of Simple Carbohydrates
Kashi Cereal – 1 cup = 1 ½ serving of Complex Carbohydrates
Sweet Potato – 1 medium sweet potato = 1 ½ serving of Complex Carbohydrates
Green Beans – ¾ cup green beans cooked = 1 serving of Carbohydrates
Broccoli – 1 cup raw = ½ serving of Complex Carbohydrates
Plain Yogurt – 1 cup = 1 serving of Carbohydrates, ½ serving Protein, ½ serving Fat
Lean Flank Steak – 4 oz = 1 ½ servings of Protein and 1 serving of Saturated Fat
Skinless Chicken Breast – 4 oz = 2 servings of Protein and ½ serving of Saturated Fat
Tuna – 1 can = 2 servings of Protein
Brown Rice – 1 cup cooked = 2 servings of Complex Carbohydrates
Baby Carrots – 15 baby carrots = 1 serving Simple Carbohydrates
Spinach – 1 cup = next to nothing of anything (filled with vitamins)
Romaine lettuce – 1 cup = next to nothing of anything (source of water/vitamins)
Baby Bell Light - 2 Baby Bell = 1 serving of Fat and 1 Serving of Protein
Fibre 1 – 1 cup = 2 servings of Complex Carbohydrates
Low Sodium Bacon (3 slices) = 3 servings of Saturated Fat and 1 Serving of Protein
Natural Almonds 1/3 cup = 1 serving of Fat, 1 serving of Protein, 1 Carbohydrates
Premier Protein Shake = 2 servings of Protein
Source Yogurt = ½ serving of Simple Carbohydrates and ½ Serving of Protein
Zone Perfect Bar –1 serving of Fat, 1 serving of Protein and 1 ½ serving of Simple Carbs
Dempster's whole wheat bread – 1 slice = 2 servings of Complex Carbohydrates
Soy Milk – 1 cup = 1 serving of Carbohydrates ½ serving of Protein
Almond Butter – 1 ½ TBSP = 2 Servings Fats, ½ serving of Carbs 1/3 serving of protein
Oatmeal – 1 cup = 2 servings of Complex Carbohydrates
Ground Turkey – 1 medium patty = 1 serving of Protein
2% Cottage Cheese – 1 cup = 1 source of Fats, 2 sources of Protein, ½ source of Carbs
Feta Cheese (Regular) – ¼ cup =1 source of Fats, ¼ source of Protein
Green Pepper – 1 cup = ½ Source of Carbohydrates
Red Pepper – 1 cup = ½ Source of Carbohydrates
Cauliflower – 1 cup cooked = ½ source of Complex Carbs
Low Fat Salad Dressing – 2 TBSP = ½ source of Carbs
Whey Protein – One scoop = 1 ½ servings of Protein
Unsalted Butter – 1 TBSP = 1 serving of Fat
Low Fat Mayo – 2 TBSP = 1 serving of Fat