Your nutrition intake plays just as important a role in reaching your fitness goals as training. Exercising without the proper nutrition can leave you falling well short of your maximum potential. Basically, your training does not end after your workout.

This menu was sent in from Sally A. of Boulder CO. She is 32 yrs old, 5'5" and 128lbs. She trains 5-6 days a week, with 3 weight training workouts and 5 cardio sessions. If your stats differ, try this calculator to estimate your daily caloric needs: Daily Calories.

Breakfast starts your day. It wakes up your metabolism.

1/2 cup (dry) oatmeal
1/2 cup raisins
1 piece fruit
4 egg whites

Eat snacks to keep your metabolism up and your blood sugar (and mood) even.

1 cup veggies
2 tbs peanut butter

Lunch can be your Power Meal. A lot of clients prefer to eat their bigger meal for lunch. The theory is you will burn off the calories throughout the day, unlike dinner.

5 oz. grilled chicken
1/2 baked sweet potatoes
1 piece fruit
1 cup veggies
Iced Tea

Eat snacks to keep your metabolism up and your blood sugar (and mood) even.

Protein shake (post workout)
2 pieces toast and honey

Dinner can be a tricky meal, as most of us are used to a BIG meal. Here is a sample:

4 oz. grilled or baked fish
2 cups veggies

Optional: protein shake

Sally drinks 70-100 oz's. of water per day, depending on her workout and the climate. Once a week, to keep cravings in check, she has a cheat day where anything goes!