Three Days at TJ's

Dedicated fitness enthusiasts, especially those who work hard to maintain optimal performance in the gym (on the field, the court) while maintaining a lean body, know that there is no more important element in the equation than the right "fuel". That's how I feel.

If I had to choose one place to shop for food for the rest of my life, it would have to be Trader Joe's. Why? Because they have a wide variety of delicious, nutrient-rich foods to choose from and because it's very reasonably priced.

So, to give you an idea of how I might shop for a few days' worth of meals and snacks, I put together a quick menu below. It focusses on the maximum volume, variety and balance of vitamins, minerals, fiber, protein, and last, but certainly not least, taste.

Any questions?

Contact me at Dan@TriValleyTrainer.com


Day 1

Breakfast, 7:00AM:
Egg scramble (one yolk and three whites) with frozen chopped spinach and sun-dried tomatoes topped with crumbled Feta cheese

Mid-AM Snack, 9:45AM:
Pocket salad (snap peas, baby carrots and grape tomatoes)

Lunch, Noon:
Wrap with honey roasted sliced turkey, mixed baby greens, grated carrots and tomato basil hummus

Mid-Afternoon Snack, 3:30PM:
Smoothie with TJs 2% Greek yogurt, 1/2 frozen banana, frozen blackberries and mangoes and non-fat milk

Dinner, 6:00pm:
Grilled Buffalo Burger on 1/2 whole wheat bun with tomato and greens


Day 2

Breakfast, 6:45AM:
Kashi Go-Lean Cereal topped w/mixed nut and fruit trail mix in non-fat milk

Mid-AM Snack, 9:30AM:
Raw broccoli and cauliflower dipped in Mediterranean hummus

Lunch, 12:15PM:
Home made pasta salad with whole wheat Rotini, frozen chopped spinach, sun-dried tomatoes, Ceasar variety "Just Chicken" and Balsamic vinaigrette salad dressing

Mid-Afternoon Snack, 3:30PM:
Granny Smith apple and a cheddar cheese stick

Dinner, 6:15pm:
Spinach Pie


Day 3

Breakfast, 7:15AM:
Kashi Go-Lean Cereal topped w/mixed nut and fruit trail mix in non-fat milk

Mid-AM Snack, 10:00AM:
Leftover Spinach Pie

Lunch, Noon:
TJ's California Roll sushi and seaweed salad

Mid-Afternoon Snack, 3:45PM:
Bartlet pear and crunchy soy nut butter

Dinner, 6:00pm:
Home made veggie soup (base is 1/2 veggie broth; 1/2 roasted garlic pasta sauce; add frozen chopped spinach, frozen mixed veggies and chicken mango sausage)