What do I eat to get healthy, toned, and fit??

I love being a part of a team because I always have tons of people to bounce ideas off of and ask for advice. Morgan looks absolutely INCREDIBLE so I asked her to share what she typically eats.

A typical day for me would include:
Breakfast: 1/4 cup Oatmeal with 1/2 a scoop of protein powder with a fistful of walnuts.
Lunch: 6oz piece of salmon with some type of veggie. I eat mainly sweet potatoes because they give me alot of energy
Dinner: Egg Whites with some avocado and either oatmeal again or brown rice for my carb.

You want to make sure that your eating protein with every meal. My diet is completely paleo- I don't eat any processed foods.

Here is a list of foods-Lean Meats
• Lean beef (trimmed of visible fat)
• Flank steak
• Top sirloin steak
• Extra-lean hamburger (no more than 7%
fat, extra fat drained off)
• London broil
• Chuck steak
• Lean veal
• Any other lean cut
• Lean pork (trimmed of visible fat)
• Pork loin
• Pork chops
• Any other lean cut
Lean poultry (white meat, skin removed)
• Chicken breast
• Turkey breast

Vegggies
• Asparagus
• Beet greens
• Beets
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collards
• Cucumber
• Dandelion
• Eggplant
• Endive
• Green onions
• Kale
• Kohlrabi
• Lettuce
• Mushrooms
• Mustard greens
• Onions
• Parsley
• Parsnip
• Peppers (all kinds)
• Pumpkin
• Purslane
• Radish
• Rutabaga
• Seaweed
• Spinach
• Squash (all kinds)
• Swiss chard
• Tomatillos
• Tomato (actually a fruit, but most people
think of it as a vegetable)
• Turnip greens
• Turnips
• Watercress

Fruit
• Apple
• Apricot
• Avocado
• Banana
• Blackberries
• Blueberries
• Boysenberries
• Cantaloupe
• Carambola
• Cassava melon
• Cherimoya
• Cherries
• Cranberries
• Figs
• Gooseberries
• Grapefruit
• Grapes
• Guava
• Honeydew melon
• Kiwi
• Lemon
• Lime
• Lychee
• Mango
• Nectarine
• Orange
• Papaya
• Passion fruit
• Peaches
• Pears
• Persimmon
• Pineapple
• Plums
• Pomegranate
• Raspberries
• Rhubarb
• Star fruit
• Strawberries
• Tangerine
• Watermelon
• All other fruits


I eat alot of nuts too, just make sure that they dont have any salt on them!!!

My diet is also low glycemic which means:The glycemic index diet's popularity has been fueled by claims that low-GI foods can help control appetite and weight and may be useful for people with diabetes or pre-diabetes. The idea is that low-GI foods are absorbed more slowly, allowing dieters to feel full longer and making them less likely to overeat.

Dieters are encouraged to choose carbohydrate foods with a low glycemic index, which tend to be (but are not necessarily) healthier, nutrient-rich, less refined, and higher in fiber -- like whole fruits, vegetables, and beans.

In contrast, higher GI foods "trigger a rise in blood sugar, followed by a cascade of hormonal changes, which tend to make you hungry again sooner because they are metabolized quicker than low-GI foods," explains David Ludwig, MD, PhD, author of Ending the Food Fight.

The blood sugar spikes of high-GI foods are especially problematic for people with diabetes because their bodies have trouble regulating blood sugar. The theory that helped launch all the glycemic index diets is this: If it works to help control blood sugar in diabetic people, then it should work for weight control.

Because the GI diet is an approach to weight loss rather than a specific plan, guidance on fats, protein, alcohol, weight maintenance and exercise vary depending on the plan. Ludwig and most GI diet plans also advocate getting regular exercise and eating moderate amounts of lean protein and healthy fats


Sorry this is alot, but it is really helpful
As for my working out, I do have a personal trainer that I work with one a week and I do private training classes which are pilaties,yoga, and circuit training. I do at least 45 minutes of cardio a day. I just started p90x so Im not too sure on my opinion of it yet. Hope this gave you some insight!! Let me know if you need anything else.

AS for the meat question, I do eat meat yes. I tried to be vegan for a while and it caused me to have alot of stomach issues. Meat does not make you fat, I eat lots of meat. I just try to stick to fish alot of the time and red meat once a week. I eat alot of ground turkey. I have a few friends that are vegan and they have alot of complications. Another tip for you....stay away from dairy, that's the problem not meat.

How to Get Started Eating Clean: Prep!

There is NO way that I could stick to eating healthy if I didn't prepare my grocery list and meals ahead of time. Trust me on this, because I have tried. Why stress yourself out everyday about what you are going to eat- when you can just spend some time on the weekend getting everything ready and then heat & eat during the week??

This detailed shopping list tells you exactly how much food to buy at the grocery store. Follow the recipes that explain how to cook five individual-serving-size dinners. You'll also be able to pack up extra food for lunches during the day! Easy Peasy! 

Spare a couple of hours planning, shopping, and cooking, and you'll actually have time to enjoy the healthy lifestyle you work hard to achieve!


1-Week Fit Meal Planner Shopping List
1 lb brown rice or quinoa or buy a bit of both!
8 oz container of old-fashioned oats
3 lbs of lean ground turkey (try for 85-90% lean)
1 flank steak (1 lb can be divided into 2 servings; 2 lbs
makes 4 servings)
1 dozen eggs
1 avocado
1 large package fresh spinach salad mix
Fresh veggies including:
2 bell peppers
1 head of broccoli (or 1 package pre-chopped, fresh
broccoli)
1 bunch asparagus
1 pack pre-cut and washed mushrooms (or 1 lb fresh
mushrooms-but then you have to cut them yourself)
1 pack celery
1 package fresh pre-cut stir-fry veggies (or build your own
by buying onion, Chinese cabbage, shredded carrots,
broccoli, snow peas, and water chestnuts)




Pantry/Fridge Essentials
Garlic Powder or Fresh Garlic
Mustard Powder
Thyme
Sage
Black Pepper
Worcestershire Sauce
Egg Whites (or enough eggs to use the whites)
Soy Sauce
Vinegar
Onion or dried onion flakes
Fresh Ginger
Brown Sugar
Oil (Olive Oil or Canola Oil is recommended)
Homemade Dressing




Sunday Night Meal: Meat Muffins
2 lbs ground meat (I've used beef, turkey, and
combinations)
1/4 heaping cup chopped celery
1/4 heaping cup mushroom, diced
1/4 cup oatmeal
1/4 cup finely chopped onion or 1 tbsp dehydrated onion
flakes
2 cloves garlic, minced, or 1 tsp garlic powder
1 tsp dry mustard powder
1 tsp dried thyme
1 tsp dried sage
1/2 tsp black pepper
2 tbsp Worcestershire sauce
2 tsp salt
2 egg whites
1/4 cup water
Directions:
Preheat oven at 325 degrees.
Spray 2 muffin tins with nonstick spray or oil.Mix all ingredients in a bowl (using your hands works best).
Cook at 325 degrees for 22 minutes.


Monday Night Meal: Quinoa Bowl
1/3 cup cooked quinoa
1 cup cooked ground turkey
1 cup stir fry veggies
Directions:
Mix together and add 1 tbsp soy sauce.



Tuesday Night Meal: Meat Muffins
Warm up the meat muffins you baked on Sunday.
Sautee 1 cup of veggies (mushrooms, celery, and asparagus in a
small amount of soy sauce)

Wednesday Night Meal: Steak And Veggies
Ginger Soy Marinated Flank Steak
1/2 cup soy
1/4 cup vinegar
2 tbsp brown sugar
2 tbsp onion
1 tbsp oil
1 garlic clove
1/2 tsp ginger
1/8 tsp pepper
Directions:Mix the above ingredients together in a big enough container to
fit your steak. Marinade the flank steak for as long as you like.
Start the night before or in the morning when you leave for work,
or even when arriving home if you plan to eat a bit later. For a
great flavor, you want at least a couple hours in the marinade.
To cook the steak, grill or broil it for 8 minutes on one side and 6
minutes on the other side. Adjust the cooking time according to
the thickness of the meat and how done you like your steak. A 2-
pound flank steak feeds a little over four people in my family. So
if you cook for one, you may only need to buy a steak between 1
and 2 pounds. Or if you cook the whole 4-pound steak, you should
have plenty of leftovers for easy lunches!
Veggie Salad
Asparagus
Broccoli
Red and green bell peppers
Directions:
Mix the above ingredients together in a salad bowl.


Thursday Night Meal: Omelet/Egg Scramble
2/3 cup egg whites
1/4 cup ground turkey
1/4 cup favorite veggies and/or 2 tbsp quinoa
1/2 avocado
Directions:
Scramble the egg whites, ground turkey and veggies together
and top with the avocado.


Friday Night Meal: Chef Salad
2 large handfuls spinach salad mix
1/2 cup ground turkey
1/2 avocado
1 cup chopped veggies (bell pepper, broccoli, mushrooms)
2 tbsp homemade dressing
Directions:
Mix the above ingredients together in a salad bowl.


These are just a few meal ideas but a lot can be done with egg whites, quinoa, veggies and ground meat. Get creative and plan ahead. You can also preplan your lunches by grilling a bunch of chicken or having tuna packets on hand for lunches. The secret is to learn to pair a great source of protein (chicken, tuna, ground turkey, flank steak) with your favorite vegetables. Once you find the combinations that you like, prepare big batches of food that you can throw together for easy lunches and dinners.

If you have a family, finding vegetables and healthy recipes that everyone likes could be challenging. This meal plan makes it easy to follow your personal nutrition needs even if your family has different needs. Even if your family has a different set of nutrition goals from you-strict dieters and pre-contest folks, you know what I'm talking about-spend some time pre-planning, and you can spend time with your family at a stress-free dinner table.