Below you will find a sample of the diet that I was on for about two years before I competed with WBFF – World Beauty Fitness and Fashion. This dietary system, combined with weight lifting, can be of great help for losing weight, staying in shape, and building muscle and strength. But as I have mentioned throughout my book, Fit for Joy, this type of regiment mainly focuses on the physical body, which is only one aspect of our being. We are so much more than just our bodies! The approach to fitness that works the body in isolation from our mind and our spiritual heart is not what I do today, professionally or personally. My work at the moment is about integrating conventional physical fitness with spirituality.
These meal suggestions are only to illustrate what my personal journey was like. They are not approved meal-plan recommendations.
BREAKFAST Option One
8 oz cold water with a probiotic supplement
1 tablespoon matcha green tea + ½ lemon
1-2 whole eggs
BREAKFAST Option Two
1 salmon filet oven-roasted with coconut oil
BREAKFAST Option Three
Steel-cut oats, almond milk, berries
Any lean meat of your choice: white fish (sole, cod, flounder, or halibut), grass-fed red meat, tuna fish, wild salmon, chicken breast, turkey breast, sardines in water.
Eat with steamed veggies or a green salad.
Avoid sauces; instead use olive oil, apple cider vinegar, and avocado oil for salad dressing.
Snack - Best Options:
1 tablespoon spirulina shake with ½ oz. frozen organic berries and a teaspoon of coconut oil
Green juice (no fruit added)
Protein shake (whey protein)
Nuts (walnuts, macadamias, pecans, Brazil nuts)
Raw coconut flakes
Celery, cucumber, or carrots with almond butter
Kale chips or dried seaweed
Raw cheese (unpasteurized)
Sweet potato chips (homemade)
The same options as lunch
*Important – Avoid:
All sugar and sweets
Regular fruit, except for berries and green apples
Starchy carbs such as pasta, bread, rice, wheat wraps, white potatoes, etc.
Kombucha drinks or tea
All kinds of tea, but especially green tea (no sugar added)
Coffee (no sugar added)
Sleep 8 hours or more per night
Drink a gallon of water every day, as well as green tea
All vegetables and fruit should be organic
Adding lemon to your meals is great – it alkalizes the body
You can have a small piece of dark chocolate 85% cacao or higher, but not every day
Use stevia powder as the only sweetener
Many of us feel compassion when preparing or eating animal flesh, and some even reject meat at childhood. This is not an accident. We all live in different spiritual realities and levels. What is interesting is that those of us who have had profound spiritual experiences often don’t trust them to be real. I believe this is because we are too immersed in, and attached to, our physical reality. We are basically in denial of the interconnectedness of our reality.
The way I see it, food cravings (though certainly not all of them) are directly connected to anxiety and fear. This may be because the mind has associated happiness with pleasure, and since pleasure and pain are closely related, suffering becomes a tasty experience. The body, on the other hand, craves food and sex for self-preservation and perpetuation, not pleasure. It’s interesting to notice that only the heart is rooted in love and kindness. It has no cravings that can cause us suffering. The heart cares for our being as a whole, and it also for others—happily and healthily embracing everything as a big family.
To be healthy is to be loving.
Yogurt can give you flat abs? Yes!
In a recent study, people who ate 18 ounces of yogurt a day, in conjunction with cutting their total calories, lost 22 percent more weight and 81 percent more belly fat than dieters who didn't. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly fat. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.
I eat three tablespoons of Greek yogurt for lunch every day (as a snack too!). Well, this is not just plain yogurt. See my recipe below.
This meal gives me extra energy and keeps me full for a long time. It's loaded with high-quality protein and antioxidants. I am amazed at how good it makes me feel and "look," haha. Make sure not to add sugar or fruit.
YOGURT GREEN-POWER RECIPE FOR FLAT ABS
- 3-4 tablespoons Greek yogurt - plain or zero (I use zero)
- 2 scoops Tera's Whey (Chocolate)
- 1 teaspoon spirulina
- 1 teaspoon matcha green tea
- Liquid stevia - from sweet drops (as much as you like)
Optional: 1 tablespoon ground flaxseed meal
Mix all ingredients well and enjoy!
Lean body guaranteed!
"Fit – Healthy - Vibrant - Get the movement started!"