Nutrition Plan Outline for Virginia Bootcampers

How to Eat Better!

You can eat better!

First You Need To Get Serious!

First you need to make the decision to take action and eat better.  You will not be successful at eating better unless you truly are SERIOUS about making a positive change to your eating habits.  Without first making a DECISION to begin eating better, all other plans will fall through the cracks.  You have to be SINCERE in your effort to start a healthy eating plan.  Here is a 3 Step Plan you can put into action in 3 weeks!  Take-on one step each week and in three weeks you will feel, look, and move better!

3 Step Healthy Eating Plan:

1)      Clean-up Food Choices (No More Junk!) and Smaller Dinners

2)      Clean-up Food Choices, Smaller Dinners, and Smaller Portions all day

3)      3 Meals, 3 Snacks, Every 3 Hours which each includes a Protein, *Carbohydrate, and Water

(* Carbohydrates: Breakfast = Complex Carbohydrate, Mid Morning Snack = Fruit, Lunch = Complex Carbohydrate, Late Afternoon Snack = Fruit, Dinner and Late Evening Snack = Vegetables)

Now Plug-in The Following Foods to the Plan and Only Eat Until Satisfied, Not Full!

Healthy Proteins:

Almonds, Walnuts, Chicken Breast, Chicken Burger, Turkey Breast, Turkey Burger, Pecans, Peanuts, Peanut Butter, Almond Butter, Salmon, Tuna Canned, Tuna Steaks, Flounder, Grouper, Halibut, Tilapia, Snapper, Shrimp, Eggs, Yogurt, Milk (low fat), Cottage Cheese (low fat), Cheese Sticks (low fat), Egg Substitutes, Soy, Soy Milk, Soy Nuts, Tofu, Beans (high in protein and some complex carbs), Lean Beef, Lean Steak


Oranges, Apples, Tangerines, Blackberries, Cherries, Blueberries, Cranberries, Grapefruit, Kiwi, Lemon, Water Melon, Oranges, Peaches, Pears, Plums, Raspberries, Strawberries, Bananas, Honey Dew Melon, Cantaloupe, Nectarine, Mango, Guava, Papaya

Complex Carbohydrates:

Whole Wheat Pasta, Whole Wheat Spaghetti, Whole Grain Bread, Sweet Potatoes, Red Potatoes, Yams, Whole Wheat Macaroni, Whole Grain Pita Bread, Whole Grain Bagels, Whole Grain/High Fiber Cereals, All Bran, Oatmeal, Shredded Wheat, Muesli, Corn, Lima Beans, Peas, Quinoa, Other Beans (Beans have Protein and Complex Carbs)


Broccoli, Asparagus, Egg Plant, Kale, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Collard Greens, Cucumbers, Spinach Cooked, Spinach Raw for Salad, Iceberg Lettuce, Yellow Squash, Zucchini, Mushrooms, White Onions, Purple Onions, Red Onions, Scallions, Tomatoes, Avocados, Romaine Lettuce, Jalapeno Peppers, Banana Peppers, Sweet Pickles, Dill Pickles, Radishes, Turnip Greens, Green Beans, String Beans, Carrots, Cauliflower

You Can Make It Happen!

You can do this!  You can make this happen!  You can feel, look, and move better!  So all you have to do is follow these 3 steps and implement the right foods for the right meals and snacks every 3 hours.  Do not eat until full, only satisfied!  Drink plenty of water in moderation.

All this healthy eating really goes well with regular exercise and proper rest.  Please combine a Healthy Exercise Plan, Healthy Eating Plan, and Healthy Rest Plan for best results!  You can do this if you are really SERIOUS and DECIDE to act now!  If you are SINCERE and really do this 3 Step Healthy Eating Plan, your results will be great!

ALL Virginia Bootcampers, after starting-up, get a complete 20 page 3 Weeks to Lean Nutrition Plan developed by Dave Gluhareff!