What are my staple foods?

I've had some friends, as well as numerous followers on various social media platforms, ask what my daily food intake looks like on my 8 Week Transformation program from Ryan Spiteri. Well, here it goes. I'm aiming for around 130g of protein per day so you'll notice that most of my foods are quite high in protein. There's really not much room for junk food and alcohol anymore; which is a good thing! 

My normal routine looks a little like this (with some variation from day to day): 

Wake up around 4:30am: One scoop of ON gold standard whey protein powder. (Cappachino is my favorite right now!) 

Gym from 5-6:30 ish. 

7am: A glass of milk + a hard boiled egg on a plain, no salt rice cake with some black pepper

10am: 1 string cheese + a banana with peanut butter

Lunch: 100g of chicken or tuna or 80g lean beef with 40g of avocado over a bed of lettuce or spinach w/ cucumbers, bell peppers an onions.  I usually add Dijon mustard to my tuna or cumin, chili powder and green hot sauce to chicken or beef

2pm snack: plain Greek yogurt with 100g of berries or cottage cheese. Sometimes I'll add ground cinnamon or a little spoonful of protein powder instead of berries. 

Dinner: About 200 calories worth of chicken, turkey or lean beef (do the calculation depending on the nutrition facts to find out how many grams you should intake) + 100g of broccoli, spinach or Brussel sprouts + 100g potato, sweet potato, butternut squash, turnip, or veggie mix of any sort. 

There are time when I need to improvise due to unexpected circumstances. For lunch I'll have a protein bar if I'm short on time. Some days I'll add more meat to lunch or dinner to help me reach my protein goal. If I'm very short on protein I can always add another glass of milk or another protein shake. 

For drinks, I love seltzer since I'm trying to cut out diet sodas and energy drinks. Water with lemon or lime slices is also great!

This program has taught me a lot about eating healthy and having a balanced diet. I have more energy, I can eat more and I never feel like I'm starving. Of course, there are times when I'll treat myself to a glass of wine or a beer or even a little ice cream if I'm out with friends. Life happens! I don't have to feel guilty about it. 

***note: this is my diet plan given to me by a body coach who has tailored this to my specific needs and my goals. Not everyone is the same, so what works for me, may not work for you!***