Eating Meals Properly

Start out small. Let’s face it, when you start a new lifestyle, you’re modifying your normal eating plan, which is not always easy. To start, it’s best to stay away from foods that are greasy, deep-fried, salty, full of sugar or carbonated. All the foods in those categories will cause you to pay a hefty price with your waistline.

This includes soda, donuts, fried chicken, French fries, cereals, and so called diet foods. Since we are interested in long-term weight loss, being healthy is going to be a lifestyle change.

No diet foods and no tricks, just whole foods and real weight loss.

What good is all that sacrifice if you’ll just gain all the weight back after a few months? Enjoying your lifestyle program is essential to your success, which is why you have to want it and be motivated enough to make sacrifices in order to really see results.

Don’t be fooled by all those fancy diets preaching about 30 pounds of weight loss in a week. If something sounds too good to be true, then it probably is. Stick with hard work and dedication to help you attain your goals, it always pays off.

It’s unlikely for anyone to do a quick 180 and be completely efficient when eating. You must make small incremental changes that contribute to your overall goals and vision. Think back to the simple change you created for yourself to get started.

It’s important that you shoot to eat 3 meals per day with 1 snack. This will keep your body’s hormone Insulin stable throughout the entire day. When your Insulin levels are balanced you can keep your body in fat burning mode all day long. You don’t want your blood sugar levels to have spikes and dips. To keep a consistent blood sugar level you must have at least 3 meals per day.

I’ll be sharing 4 weeks of meal plans that you can follow later on in this book. They’re delicious and contain healthy fat burning meals that keep you full. The snacks are easy and on the go too!

Below I have listed some easy snacks and their benefits. Pick one or two of your favorites and start adding them into your routine! If you’re wondering if a snack is good for you that is not listed then ask us in the community: Click Here To Access the Community!

Simple & Healthy Snacks


The popular saying “An apple a day keeps the doctor away” has been said one too many times, but it’s true. Apples are packed with vitamins and minerals, as well as polyphenols and flavonoids. They’re perfect for smoothies and snacks.

70% or higher cocoa Dark Chocolate

Satisfy your sweet tooth craving with dark chocolate instead of white or milk chocolate. Cocoa from dark chocolate has flavonoids and antioxidants, both of which can detoxify the body. Any other types of chocolate such as milk chocolate, will have zero health benefits because the cocoa content is too small.

You don’t have to eat the whole chocolate bar to get the benefits of the flavonoids and antioxidants. All you need is 1 – 2 squares per day.

Dark Chocolate with a cocoa content of 70% or higher also contains nitric oxide that can help lower blood pressure too.

Babybel Cheese

I love eating these on the go because they are so simple. Not only do they taste good but you will keep yourself fuller throughout the day. I always have these in my fridge to eat during the day when I am busy.


Blueberries are among nature’s super foods because of their antioxidants that can improve cognition. A study conducted found blueberries to be an effective anti-aging agent on rats. Paired with oatmeal and walnuts, which are rich in omega-3s can provide you with a tasty snack.


Bananas are an excellent source of potassium, which stabilizes blood pressure and heart function. It’s a convenient snack that you can easily bring along with you. A banana on its own is tasty, but paired with a plain Greek yogurt tastes even better!

Deviled Eggs

This is another great snack I like to have every now and then. Eggs are filled with protein and healthy fats, which can help you lose weight. This is a snack that will definitely fill you up.

1 Snack Tip To Follow

1 thing I want to caution you on is fruits. They’re great snacks but shouldn’t be used for every snack you eat. Fruits just like processed foods do spike your blood sugar levels and call insulin out to play. Insulin is your fat storing hormone. Eat fruits in small amounts and not every day if you want to see results faster.

Main Course Overview…

Now that you have snacks to choose from throughout the day I wanted to discuss some of the main meals you should be eating on a regular basis to start burning insane amounts of fat.

My clients see fantastic results following this and it’s the same structure I use in my day to day life too.

Eating Breakfast

Breakfast is touted as being one of the most important meals of the day but it’s not as great as you may have originally thought. Think of breakfast like opening the coffee shop for business in the morning. Once business hours are open then customers will be in all day until you close.

Your body works in a similar way. Once you wake up in the morning your stomach is closed for business. The second you eat something is the second your open for business in the eating department. This is also the reason why your body starts craving more and more food during the day.

I recommend starting a later breakfast because from the time you stop eating at 8PM and wake up in the morning around 8AM, you’ve been essentially fasting for 12 hours. Now, if you can hold off for breakfast until around 11am you haven’t eaten for over 15 hours. This leaves 9 hours left in the day to eat.

The longer you can fast during the night, the more fat you’ll be able to burn while you’re sleeping.

Once you do decide to eat your first meal of the day you should choose things such as eggs, vegetables, fruits, beef (may sound different from a traditional breakfast but it’s a great way to start the day), a protein smoothie, leftovers from the night before, along with many other alternatives you’ll learn about with the meal plans later. You should try to stay away from fruit juices and cereals in the morning as they can pack on unwanted belly fat and trigger the fat storing hormone insulin.

Eating Lunch

For lunch, it’s best to keep things simple, especially if you’re busy at work. Chances are, you won’t have enough time to fix up an elaborate lunch, so stick to chicken spinach salads, which is one of my favorites, sandwiches with Ezekiel 4:9 bread, which is in the health food section of your grocery store, or any healthy left overs such as chili from the night before. I like to keep things simple during lunch. You can even cook a chicken breast in the oven the night before and store it in the fridge until you’re ready to heat it up and eat.

Another meal I like to eat for lunch is pesto grilled chicken. I make the chicken quickly or have it made from the night before. Then I add pesto on the chicken and it tastes great! Easy and on the go.

Eating Dinner

For dinner, try a chicken breast with a side of organic steamed green beans, or a turkey loaf. This can be a great meal to eat while you wind down for the night. I recommend you try to never eat 2 hours before you go to sleep. This will give your body a chance to digest your food so you can get a good night’s sleep.

Late Night Snacking

For many people late night snacking is a killer. Try to avoid snacking on unhealthy foods while you’re watching TV or relaxing. If you must eat something then have a handful of nuts or some celery and peanut butter to fill yourself up.

Portion Control

We don’t want to restrict you from eating or feeling hungry ever so we don’t have a limit of how much you should eat. Slim Down Smart is a quality over quantity approach, which will keep you full without having cravings for foods that cause you to keep eating and eating. As long as you are eating nutrient dense foods and you are eating for fuel, you can rarely ever go wrong.

If you ate 5 cups of broccoli as an example, it wouldn’t affect your weight loss results.

Where people go wrong is when they eat processed foods, such as microwaveable dinners. These meals tend to contain lots of sodium and sugar, which causes you to feel hungry all the time, craving more of the food you just ate. This happens in response to your body not recognizing what foods you just ate because it was processed and foreign to your body.

The food companies have it down to a science and they are brilliant at layering foods with just the right amount of sugar, fat, and sodium to make the reward centers in our brains go crazy, which in turn tells you to keep eating.

Once you start adapting to the approach I have briefly covered, the unhealthy, fattening foods won’t even register with you anymore. Once you start changing your habits, you will have lots of extra energy and feel great!