JM3 Health & Fitness Nutrition Services

More JM3 Fitness Nutrition & Food Services Detail Information Coming Soon!

Suggested Meal Timing
Make sure you do at least 45 minutes of cardio a day to start off, preferably in the morning, if it supports your current lifestyle flow.

When your exercise affects what you should eat, and when you should eat it will be vital to your success and reaching your goals! Also keep in mind your Blood Type (BT) and what works with or against your body's natural chemical & biological nutrition integration flow for more bang for your Fitness buck.

If You Work Out in the Morning
Meal 1 - Pre-workout Snack
1/2 whey-protein shake or banana and hard-boiled egg or cereal w/fat-free milk.
Meal 2 - Breakfast (immediately following workout)
egg-white omelet w/veggies, oatmeal, and OJ
Meal 3 - Midmorning Snack
yogurt and fruit or whey-protein shake and fruit.
Meal 4 - Lunch
salad w/grilled chicken and olive oil-based dressing or tuna or lunchmeat sandwich on whole-grain bread
Meal 5 - Midafternoon Snack
peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or jerky
Meal 6 - Dinner
grilled salmon, chicken breast or sirloin steak and green salad w/olive oil-based dressing

If You Work Out at Lunch
Meal 1 - Breakfast
scrambled eggs w/whole-grained toast or oatmeal w/crushed flaxseeds and yogurt
Meal 2 - Midmorning/Pre-workout Snack (no more than 1 hour before workout)
whey-protein shake and fruit.
Meal 3 - Lunch (immediately following workout)
chicken-breast sandwich on Kaiser rolls and fruit.
Meal 4 - Midafternoon Snack
peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or jerky
Meal 5 - Dinner
hamburger made w/ground sirloin (90% lean) or turkey on whole-grain bun and cucumber-tomato salad drizzled w/olive oil.

If You Work Out Right After Work
Meal 1 - Breakfast
scrambled eggs w/whole-grain toast or whole-grain cereal w/blueberries and skim milk
Meal 2 - Midmorning Snack
yogurt and cashews or whey-protein shake w/peanut butter.
Meal 3 - Lunch
chicken-breast, steamed veggies, and roll.
Meal 4 - Midafternoon Snack
peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or jerky
Meal 5 - Pre-workout Snack
1/2 whey-protein shake
Meal 6 - Dinner
grilled salmon, chicken breast or sirloin steak and green salad w/olive oil-based dressing and wild rice 

JM3 Holistic Health & Fitness LLC. 
Private & Group Holistic Health & Fitness Life Coaching Services
Jm3healthandfitness.com 
240-709-5769 

BOOK A SESSION WITH ME, NOW!