Do-It-Yourself Diet Guide

Create Your Own Healthy Meals the Easy Way!

Diet is the most important part of reaching your fitness goals, so be your own nutritionist. If done properly, you should be fueled and feel good. I always suggest to people who want to make changes in their physique to take baby steps and start with just getting the diet right. You should consume at least five SMALL meals per day, eating every three to four hours. Make sure your diet has variety and be sure to change it up periodically.

I have provided a list of great food choices below. Choose one in each category to make each meal. Try not to choose the same item more than twice and only put a fat portion in two of the five meals. Portions will vary from person to person, but a great way to start for females is with 4 oz lean meat, 1/2 cup to 1 cup of veggies, 1/3 cup of complex carbs, and a portion size of fat.

Great Lean Meats

Note: Make sure at least one meal is some type of fish. Don’t overdo the red meat but do have it at least once per week.

• Eggs whites

• All-natural chicken

• Cod fish

• Tilapia

• Orange roughy

• Salmon

• Flank steak

• Lean beef

• Protein powder

Great Veggies

• Asparagus

• Spinach

• Carrots

• Bell peppers

• Broccoli

• Green beans

• Squash

• Zucchini

Great Carbohydrates

• Sweet potatoes

• Black or brown rice

• Oats

• Cream of wheat

• Whole-wheat wraps

• Berries

• Grapefruit

Great Fats

• Avocado

• Almonds

• All-natural peanut butter

• Olive oil

• Flax oil

*Check out this link for easy ways to prepare your food in bulk

Sample Diet

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
1/3 cup oatmeal 3 oz sweet potato Low-carb wrap 1/3 cup cooked brown rice 4 strawberries
4 egg whites 4 oz cod fish 4 oz turkey burger 3 oz salmon 1 serving of casein protein powder
1/2 cup bell peppers 1/2 cup broccoli Spinach lettuce Green beans Asparagus
1/2 avocado 1/2 tbsp peanut butter

Create your own here:

Guiltless seasonings

• Balsamic vinegar

• Hot sauce

• Pepper

• Salt-free seasonings (Mrs. Dash)

• Fresh salsa

• Lemon or lime Juice

• Mustard

• Low-carb ketchup

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

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Facebook: JenniferAndrewsIFBBPRO
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