Hi Linda Redzeposki,

Welcome to your Yvette Salva Fitness diet and exercise resource dashboard!
I know when you hear all this talk of carbs, fats, protein, fiber, macros, tracking, my fitness pal, and so on it gets cluttered and confusing! Yvette Salva Fitness is here to filter through the chaos and walk you through every step of the way.

Meal Plan Examples

Below are three different meal plans based on if you are exercising or not and what type of workout you do. You can also download the pdf Meal Plan Samples
LOW CARB DAY
Meal 1:
  • 1/3 cup dry oatmeal or 3/4 cup cooked grits(this is higher in iron)
  • 150g strawberries (great source of fiber)
  • 4 egg whites plus 1 whole egg
OR
  • 1 scoop of your Pure protein powder (my personal favorite is to mix these together with my oatmeal to enhance the flavor)
Meal 2: 
  • 4oz 93% ground beef or lean steak
  • 3oz green beans
Meal 3: 
  • 4oz 99% ground turkey
  • 3oz sweet potato or 90g rice
  • 3oz broccoli
Meal 4: 
  • 100g chicken breast
  • Small salad with lettuce, cucumbers, tomato, green bell peppers, celery, and carrots (great source of all your micronutrient needs)
  • 1oz cheddar cheese or any cheese of choice
Meal 5:
  • 4oz tilapia fish
  • 1 tbsp olive oil
  • 3 oz broccoli
  • 1/3 cup brown rice
  • Pre-workout: ½ banana
  • Post-workout ½ banana

MAKE IT A MODERATE CARB DAY
Macro Breakdown: 35% Carb – 35% Protein – 30%Fat

Meal 1:
  • 1/2 cup dry oatmeal or 1 cup cooked grits(this is higher in iron)
  • 150g strawberries
  • 4 egg whites
OR
  • 1 scoop of your Pure protein powder (my personal favorite is to mix these together with my oatmeal to enhance the flavor)
Meal 2:
  • 3oz 93% ground beef or lean steak
  • 3oz green beans
  • 100g baked potato
Meal 3: 
  • 3oz 99% ground turkey
  • 4oz sweet potato
  • 3oz broccoli
Meal 4: 
  • 120g chicken breast
  • Small salad with lettuce, cucumbers, tomato, green bell peppers, celery, and carrots (great source of all your micronutrient needs)
  • 14g low salt almonds OR ½ oz of cheese
Meal 5:
  • 4oz tilapia fish
  • 1 tbsp olive oil
  • 3 oz broccoli
  • 1/2 cup brown rice
  • Pre-workout: ½ banana
  • Post-workout ½ banana
MAKE IT A HIGH CARB DAY
Macro Breakdown: 50% Carb – 30% Protein – 20% Fat
Meal 1:
  • 1/2 cup dry oatmeal
  • 3oz blueberries
  • 1 cup fat free cottage cheese

OR

  • you can do ½ cup plain greek yogurt mixed with ½ scoop of your favorite protein flavor
Meal 2:
  • 1 Pure Protein Bar
  • 1 medium apple
Meal 3: 
  • 4oz 99% ground turkey
  • 4oz sweet potato
  • 3oz green vegetable
Meal 4: 
  • 4oz chicken breast
  • ½ cup white rice
  • 3oz green vegetable
Meal 5:
  • 4oz tilapia fish or any white fish
  • 1 tbsp olive oil
  • 3 oz broccoli
  • 1/2 cup white rice
  • Pre-workout: ½ banana
  • Post-workout ½ banana