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Healthy eating to help get the best workout results! Healthy eating to help get the best workout results!
Diet And Exercise I don’t know how many times I’ve finished a great workout only to go home and ruin it’s effect with poor... Healthy eating to help get the best workout results!

Diet And Exercise

I don’t know how many times I’ve finished a great workout only to go home and ruin it’s effect with poor eating! As a personal trainer I should know better, but I am also a Chef by trade and love food! For some of us (like myself), it’s the sweets that we love, for others it’s the salty snacks. Either way, if you burn 500 calories working out and go home and eat 700 calories of trash you’re not going to be happy with yourself or the results you’re trying to achieve!

Now I am not a Dietician so these are simply suggestions similar to what I eat and I have been pleased with the results. Only a Dietician can provide you with a firm meal plan specific to your goals and body type. Sticking with the Canada Food Guide for servings is always a safe bet! 

recommended daily servings Canada Food Guide

Healthy Meal Plan

Pick and choose out of the options below. After a week or two it’s easy to know whether you are choosing healthy foods or not. Feel free to play around with different ideas listed below. You’ll see and feel the difference!

*Water-  8-10 cups a day when exercising (but also can’t hurt to use this number as a rule of thumb!)*

Breakfast options

  • ½ C Cottage cheese with fruit
  • 2 C protein shake ( 2 cups milk, 1 scoop protein powder, ½ banana , 2 tbsps.  Chia seeds, berries of your choice)
  • 2 poached eggs, sliced tomato, yogurt
  • ½ cup plain yogurt, honey, granola, fruit, flax seed
  • Cheerios or All Bran cereal with fruit
  • 2 slices Squirrely bread toast with jam, peanut butter or cheese

Lunch Options (main Item)

  • Veggie sandwich on Squirley bread (the more vegggies the better. Good sandwich fillers are: sprouts, cucumbers, tomatoes, lettuce, cheese)
  • Cottage cheese & peaches (or other fruit, tomatoes, etc.)
  • Soup (steer towards healthier options and drink lots of water if sodium level is high). Homemade  is the best option!
  • Salad with tuna, chicken, salmon or hard boiled eggs. (Don’t make them boring, because if you don’t like them you’ll end up buying junk instead).
  • Leftovers (Cook enough of your healthy dinner to bring for lunch the next day. Get a good thermos and  lunch container. Eat healthy and save money!)
  • Quinoa (Buy your own dry and Google some recipes or buy pre-made salads and sides from the deli at your local grocery store!)

Dinner Options

  • Grilled chicken breast with sliced tomatoes and bocconcini salad (dressing: olive oil, fresh basil, Balsalmic)
  • Omelettes (cheese is ok, just remember a little goes a long way. Stay away from packaged/processed meats, high sodium content. Fill them with veggies!)
  • Whole grain pasta (add meat, seafood or chicken. Stay away from cream-based sauces. Stick with red sauce and watch your portion sizes!)
  •  Pan seared or oven roasted fish (halibut, cod, steelhead, snapper, salmon, etc) with steamed veggies (broccoli, cauliflower, green beans etc. Table salt, olive oil, parmesan, or lemon juice are all good ways to add flavour to your veggies)
  • Beef roasts (good for leftovers!) Roast with yams, sweet potatoes, beets etc (instead of potatoes), dip in some Horseradish, and add a side of steamed veggies


(Eat frequently throughout the day to avoid going overboard on your portion sizes at lunch and dinner)

  • Almonds (Raw)
  • Snap peas, celery, cherry tomatoes, carrot sticks etc. (Dip them in some hummus!)
  • Dried fruit  (apricots, crasins etc.)
  • Hard-boiled eggs
  • Cheese slices
  • Apples, oranges, bananas etc
  • Veggie chips (Costco has great ones)
  • Granola/Fiber bars (watch for calories, keep under 160)

To keep in touch with Colin, follow him on Twitter and like him on Facebook.

Colin Stephenson

Colin Stephenson is an ACE certified Personal Trainer, Black belt in Karate, and a Red Seal Papered Chef. He Currently runs Tuesday and Thursday Mommy and Me classes, on the north shore, for $15 or $10 bi-weekly , and will be adding more classes shortly. He provides personal training , in home and small group training. If you have a group of friends you would like to train with privately in the comfort of your home, that can be arranged as well.

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