Fitgurlmel's

FOOD guide
BY MELISSA ALCANTARA (@FITGURLMEL)
“FOODS” TO TRY TO AVOID:
The 5 simple rules for figuring out what “food things” to avoid eating:

1. If it doesn’t grow in the soil, don’t eat it.

2. If it starts as a macronutrient such as a piece of chicken (protein) and it is still
a macronutrient but has been treated with some chemical process such as it
is the case for chicken nuggets or crusted fish, don’t eat it.
3. The above rule applies to carbs and fats as well. For example, a waffle
(processed carb) is not a good carb. Don’t eat it.
4. If it comes with additives, preservatives or artificial food coloring, don’t eat
it.
5. If a snack comes in a package that you can just pop open and put it in your
mouth, don’t eat it.

It may be hard to follow these rules at the beginning, but the benefits will far
exceed the costs. You will actually become repulsed by processed foods within a
week from flushing your system of all of those addictive “foods”—mostly sugar
based crap.

GROCERY LIST
Proteins: beef (90/10 fat ratio), venison, bison, chicken (antibiotic free/
organic), salmon, tuna, cod, eggs, turkey, plain Greek yogurt
Carbs: brown rice, white rice, sweet potato, red potatoes, multigrain bread,
couscous, quinoa, steel cut oats
Veggies: broccoli (this includes rabe, broccolini, etc.), cauliflower, brussel
sprouts, kale, edamame, spinach, zucchini, green beans, black beans, carrots,
peas, peppers (bell, cubanelle, jalapeno, etc.)
Nuts: cashews, almonds, pistachios, granola, chia seeds
Fruits: avocado, bananas, apples, blackberries, blueberries, raspberries,
strawberries, coconut
Oils: coconut oil, olive oil
Drinks: coffee, herbal tea, water, unsweetened almond milk.
Seasoning: whole garlic, onions, paprika, oregano, chili pepper flakes, black
pepper, salt
Condiments: sriracha, mustard, tabasco
Dressing: olive oil, apple cider vinegar, balsamic vinegar
Supplements: multivitamin, fish oil, probiotic, vitamin A, vitamin D, and
vitamin C
DAY 1

MEAL 1: SMOOTHIE NUMERO UNO

• 1 cup papaya or strawberries

• 1 cup plain Greek yogurt
• 1 scoop of protein powder
• 1tbsp chia seeds
• 1tbsp peanut butter
• 6oz unsweetened almond milk

Preparation: throw everything in a blender, add

some ice and blend at medium speed. Enjoy.

MEAL 2: FISH & SHROOMS

• 1 cupped palm of Fish

• 1 palm of baby Bella mushrooms
• 1 cup palm of couscous
• 1 palm of green beans
• 1 palm of kale
• ⅓ avocado

Preparation: season your fish with salt and pepper and cook at medium-high heat for 8
minutes each side for a nice caramel burn on the fish skin. Remove your fish from the pan
and cook your sliced mushrooms for about 8 min while your fish cools down a bit. Cook
your couscous with some olive oil and salt for about 15 min. Throw your green beans and
kale in a pan and cook for about 10-12 minutes at medium-high heat. Done.
 MEAL 3: BISON TACOS

• 1 corn tortilla
• 1 cupped palm of bison steak tips
• 1/2 avocado
• 2 palms of lacinto kale

Preparation: season your bison steak tips with sea salt and black pepper, proceed to cook
at medium high heat for 4 minutes while moving them around every 1 minute. Throw your
cut kale into a frying pan with some water and olive oil and cook for about 8 minutes. Top
with your hand-made guac and ENJOY :)
 DAY 2
MEAL 1: SMOOTHIE NUMERO DOS

• ¼ cup blueberry
• ½ banana
• Bunch of spinach
• 1 cup Greek yogurt
• 1 scoop of protein powder
• ¼ cup oats
• 1tbsp of coconut oil
• 6oz unsweetened almond milk.

Preparation: throw everything in a blender,

add some ice and blend at medium speed.
Enjoy.

MEAL 2: SHRIMP AND RICE

• 1 cupped palm of shrimp

• 1 cupped palm of brown rice
• ⅓ avocado
• 2 palms of broccoli
• 1 cupped palm of beans
• Cilantro ;)

Preparation: Make some brown rice; I recommend using a rice maker of ease. Throw your
beans in a pan with onions and garlic and cook for about 20 min at medium heat. Add half
a cup of water to beans and let them simmer. Cook your broccoli. Smash the avocado into
a guacamole. Pan-fry your shrimp at medium heat for about 12 min with some salt and
pepper. Finish everything with some cilantro on top. Enjoy.
 MEAL 3: CHICKEN NUMERO DOS

• 1 palm of chicken
• 1 palm of asparagus
• 1 cupped palm of sweet potato
• 1 cupped palm of mushrooms
• 1 cupped palm of brussel sprouts
• ⅓ avocado.

Preparation: cook your sweet potato; I like boiling it and then sticking in the oven at 425
degrees for 30 min. Season your chicken with sea salt and black pepper, cook with 1 tsp. of
coconut oil for about 25-30 min at medium high heat. Pan-fry the asparagus, brussel
sprouts and mushrooms with some olive oil for 10-12 minutes. Voila!
DAY 3
MEAL 1: OAT & BANANA BLUEBERRY
PANCAKES (SERVES 4 PEOPLE)

• 2 cups gluten free oats

• 1 1/4 cups vanilla almond milk
• 1 large ripe, organic banana
• 1/2 teaspoon ground cinnamon
• 1 heaping tablespoon local honey
• 1/4 teaspoon sea salt
• 1 teaspoon pure vanilla extract
• 1 1/2 teaspoons baking powder
• 3 large organic eggs
• Coconut oil or butter for cooking
• 1 cupped palm of blueberries
Preparation:
1. Place all ingredients, except egg and coconut oil in the base of a blender and blend
until smooth. Add egg and pulse a few times until egg is fully incorporated.
2. Heat a griddle or large sauté pan over medium heat and melt a teaspoon or two of
coconut oil. When hot, pour or scoop the batter onto the griddle, using
approximately 1/4 cup for each pancake. Brown on both sides (about 2-3 minutes
per side) and serve hot with the homemade blueberry syrup (see below).
3. If batter becomes too thick to pour easily, add a tablespoon or two of almond milk
to thin.
4. Add the blueberries to a saucepan and heat up with a little bit of coconut oil for
about 5 min at medium heat, this will be your blueberry syrup.
5. Scramble the remainder 2 eggs to accompany your pancake.

MEAL 2: SWEET POTATO BURGER

• 1 cupped palm of ground venison

• ½ sweet potato, sliced red onion
• ¼ avocado, lettuce
• Sliced eggplant
• Garlic to your liking
• 1 tbsp. of plain Greek yogurt.

Preparation: boil the sweet potato until it can be poked with a fork (about 15-20 min).
Season the venison with salt and black pepper and throw on hot pan for 6 minutes each
side for a nice medium temperature. Add some vinegar to the sliced onion, mix the
avocado in the blender along with the garlic and yogurt, and blend until smooth. Pan fry
the eggplant at medium heat with a little olive oil for 6 min each side. Done.
 MEAL 3: CHICKEN NUMERO UNO
• 1 palm of chicken
• 1 palm of broccoli
• 1 cupped palm of brown rice
• 1 cupped palm of mushrooms
• 1 cupped palm of beans
• ⅓ avocado.

Preparation: make brown rice. Season your chicken with sea salt and black pepper,
cook with 1 tsp. of coconut oil for about 25-30 min at medium high heat. Throw the
beans along with some onion, garlic, black pepper, and sea salt in a small pot and cook
for about 8 min before adding 1 tsp. of tomato sauce, add water after 15 min and let it
simmer for about 15 more min. Pan fry the mushrooms with some olive oil for 8-10
minutes. Cook your broccoli. Serve hot and enjoy!

SALAD DRESSINGS:

Dressing 1: olive oil, balsamic vinegar, salt & pepper.

Dressing 2: Greek yogurt, lemon juice, chopped fresh parsley, chives, Dijon mustard, salt &
pepper.

Dressing 3: Dijon mustard, apple cider vinegar, crushed garlic, olive oil, salt & pepper.
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