Want any of These Goals?

• More energy for your sport

• Build muscle, strength, bones

• Lose body fat

• Tone up

• Improve your health

  
  

This will get you ONE STEP CLOSER: Dial in your Midday Meal(s)

Why can’t I Just Snack/Eat 2-3 tiny meals?

• Cuz Menopause.

• Eating enough protein at one sitting, starchy carbs in a meal, more fiber & micronutrients than 95% of Americans, and managing our fat intake will skyrocket how you feel and what you can get from your resistance training program.

What Counts as a Meal?

• Includes these components: Lean Protein, non-starchy veggies, Starchy Carbs (grains, legumes, Starchy veggies, fruits), and fat.

• Contains 400-600 calories

Purpose: to avoid Low Energy Availability (LEA), cravings, brain fog, fatigue, and to provide accessible energy for optimizing the effectiveness of your workouts, so you can build strength, muscle, bone, energy, and more life to your future years!

*In general, the following Meal Ideas will give you the minimum macronutrients in the standards listed above. For most of us, this may be a great place to START. Cool?

MAKE AT HOME LUNCHES

Chicken, Rice, & Broccoli (AKA the O.G. Macro Meal😋)

Chicken, 1 .5 palms/4 oz./120g, cooked any way you like. I like a rotisserie (30+ g. Protein)

Broccoli, 1 fist-sized serving/150g., cooked any way you like (3 Protein, 11 Carbs)

Rice 1 Cupped handful/1 Cup/80 g. (2 g. Protein, 22 g. Carbs)

FLAVOR Profile: I love garlic chili oil, soy sauce, sesame seeds, chopped green onions, and a zig-zag of Kewpie mayo

Buffalo Chicken Wraps 🌯

Large Tortilla

Roasted Chicken Breast, 3.5+ oz/100+ grams

Chopped Romaine Lettuce

Shredded carrot

FLAVOR/Sauce: ~ 1-2 T. Franks Hot Sauce, a little garlic powder, paprika, salt & pepper, and 1 T. sour cream or ranch dressing (3-6 g. fat)

1/4 Haas Avocado (6 g. fat)

Shrimp Salad 🍤

Cooked Shrimp, 4.5 oz Serving

Diced red onion, Chopped dill

Chopped Celery

Sauce/Flavor: 1/4 c. plain Greek yogurt, 1/2 tsp. dijon mustard, juice of 1 lemon, S&P

Eat on top of 1 cup of rice or 2 slices of toast

Tuna Salad🐟

Tuna, 1 can

Chopped apple, pickles, & onion

Rice, 1 cupped handful/1 Cup

Sauce/Flavor: 1/4 c. plain Greek yogurt, 1/2 tsp. dijon mustard, juice of 1 lemon, S&P

Eat with a fist-sized serving of chopped veggies: snap peas, carrots, celery sticks.

Taco Salad 🌮

4 oz./120g. 93% Lean Ground beef or Turkey

1/4 - 1/2 cup black beans

1 cup white rice

Romaine lettuce, sauteed peppers, corn, minced green onions, Cilantro, Salsa or Pico de gallo, minced jalapenos

TEXTURE/Fat: Crushed Tortilla chips, few slices of Haas Avocado, cotija cheese

Turkey Chili 🥣

(4 serv)

1# lean ground turkey

1 onion, 2 carrots, 2 cloves garlic, 1-2 T. Masa Harina

1/2-1 Can of Corn

2 Cans of legumes of your choice (I like 1 black bean + 1 small kidney bean)

4 Cups Stock, water, or a combo of the two

TOPPINGS/Flavor: Cilantro, sour cream, minced jalapenos, shredded cheese

Salmon & Sweet Potato Salad

Salmon Fillet, 4 oz. grilled or broiled

Sweet Potatoes, 1 cup cubed & roasted

Mixed greens, cubed cucumber, pickled red onions

FLAVOR/Fat: Avocado & Light vinaigrette

BUDDHA BOWLS (v)

Disclaimer: I’m not gonna pretend I’m practiced at this plant-eating thing, or that I have the 🔑keys to doing it right, but here’s what I do know:

1. It’s tough to eat enough protein from legumes, grains, veggies, and soy products without feeling absolutely stuffed and over-Carbed, and it’s tough to eat enough protein from seeds and nuts without getting waaaay more fat than your body needs while feeling under-satiated in the process.

2. But it CAN be done.

3. Practical tactics:

   Eat a mixture of several sources of plant-based protein per meal.

   If you can’t fit it all in, consider including some animal protein in your meals, to bridge the gap.

Enter, The Buddha Bowl!

Mini Meals/Second Lunch

‘Cuz sometimes we end up eating lunch at 10:30🤷😆.

A min-meal a great way to fuel yourself if it’s been more than 2 hours since your last real meal, AND you have at least an hour before your training session.

These examples contain 300-400 calories.

(Pr)OATMEAL & BERRIES

One 50-gram packet of Kodiak Protein oatmeal (12g. protein + 31 carbs)

1/2 C. Strawberries (12g. Carbs)

1 Scoop PB2 Powder (5 Pro.)

Water or milk for mixing oats

CHOCOLATE SMOOTHIE

1 C. Fairlife Chocolate Milk (13g. Carbs & 13g. Protein)

1 C. Frozen Strawberries (24g. Carbs)

1 T. Peanut Butter (8g. Fat, 4g. Protein)

1/2 Scoop vanilla protein powder (15 Pro)

Ice + a Blender

TUNA SALAD WRAP

One Blister pack of Tuna (20g. Protein)

Soft Taco Tortilla (19-22g. Carbs) or Burrito Tortilla (35g. Carbs)

Tuck in some Cucumber, Pickle, &/or Mixed Greens

Make it Taste Good: Mustard, Salt, Pepper, Scant Mayo

GOOD CULTURE COTTAGE CHEESE w/FRUIT

1 Container Low-Fat Classic Good Culture Cottage Cheese (3g. Carbs, 19g. Protein)

1/2-1 Scoop Protein Powder Stirred in (10-20 g. protein)

1 Cup chopped pineapple, grapes, or bananas (22, 27, or 35 g. Carbs)

PROTEIN SHAKE WITH OATS & RASPBERRIES

1 Cup Frozen Raspberries (14g. Carbs)

1/2 Cup Oats (25g. Carbs, 4g. Protein)

1/4 C. Greek Yogurt (6 Protein)

1 T. Chia Seeds (4 fat, 2 Protein)

1 Scoop of your Favorite Protein Powder (10-20g. Protein)

1/4 - 1/2 Cup water

BAKED POTATO + Roasted Cherry Tomatoes & Cottage Cheese

Medium Microwaved Baked Potato, any flavor (30-50 carbs)

1 c. cherry tomatoes

1 container GC Low-Fat Cottage Cheese (19 g. Protein, 3g. Fat)

Toppers: 1 T. Pesto (6g. fat), S&P

>Roast tomatoes & cottage cheese in the oven or air fryer until tomatoes blister.

CHICKEN or TURKEY WRAP (Eat 2)

1 Fajita Tortilla (19-22g. carbs + 3 g. Protein)

2 Slices Roasted Turkey or Chicken Lunch meat (10g. Protein)

1-2 T. Smear Low-Fat Cream Cheese (1.5-3 g. Protein)

1-2 Romaine Lettuce Leaves

1 Cup/Handful of Cucumber & Carrot Sticks

EDAMAME & RICE

One cup of cooked edamame (10g protein)
1/2 to 1 cup of cooked rice (20-40g carbs)

Make it tasted good: Soy sauce, Furikake, and/or sesame seeds, Sriracha, scant Kewpie Mayo

Grab & Go Meal Prep

A Simple Guide to Pre-Preparing your lunches for the work week.

📍Start Here. Keep it simple.

• Procure enough food to make multiple lunches, up to an entire week’s worth

• Pre-prepare & cook everything at once

• Decide to either store each food type in its own container for easy scooping later, or immediately portion out into daily grab-and-go meal boxes

Step 1, Select your Meal Components

1. Choose a Lean Protein: Chicken, Shrimp, Ground Turkey, Seitan, Egg whites, Edamame, low fat dairy

2. Choose a Carb: Grains, Starchy Veggies, Fruits

3. Choose a Non-Starchy Vegetables: broccoli, asparagus, tomatoes, peppers, peas, zucchini,

4. Add a Flavor👇

😋 My Favorite Flavor Combos

• Sliced Green Onion Tops, Sesame Seeds, Soy Sauce (Kewpie)

• Harissa, Capers, Oregano & Parsley, Lentils (Feta)

• Pickled Onions, Lime Juice, cilantro, (Pepitas)

• Gochujang + Rice Vinegar + Maple Syrup, green onion tops, Greek yogurt dollop

• Miso + maple syrup + lime juice, finely grated cabbage, chickpeas (Sesame oil)

• Pico de Gallo, Fresh Corn, jalapeno slices, Lime juice, (Cotija)

• Basil, Cilantro, Mint, Mung Beans, (Chopped salted peanuts)

Ready to Revolutionize your Life in Menopause with Anne?

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