Personal Trainers for El Paso, TX.

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MEAL PLANNING

PERSONAL MEAL PLANNING

Nutrition plays a strong role on how I develop your fitrness goals.  80% nutrition and 20% exercise is my golden rule which is why I’m a firm believer in excellent nutrition and I strongly emphasize it while you train with me or take advantage of my low cost meal plans!

IF YOU’RE READY TO EAT LIKE A PRO.. READ ON!

I make certain I understand what it is you need to ingest to reach your health & fitness goals. I consider your preferences, lifestyle, food likes and dislikes. I implement precise meal plans specifically designed for your exact needs.
See Meal Plan options below.

Click Here for the questionnaire form to get started.

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ALL MEAL PLANS INCLUDE:
Printed or emailed (PDF) meal plan summary, meal plan recipes with cooking instructions, nutritional information details for each meal and shopping list. Call 915.801.1841 for additional details!

Would you like a SAMPLE MEAL PLAN? Please fill out form below.

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 14 Day Heart Healthy Balanced Meal Plans ($99.00):

This plan contains a variety of 14 day meal plans designed to be heart healthy and well balanced. The plans come with a wide variety of foods and recipes showing you how to develop healthy eating habits. Overall the plans are balanced with 45-50% of the calories from carbohydrates, 20-30% from protein, and 25-30% from fat. Great for dieting, weight gain, and maintenance.

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Sport Endurance 7 Day Meal Plans ($59.00):

These plans are designed for runners, bicyclists, tri-athletes, or any other person participating in an endurance sport. These programs increase stamina through nutrition by adding extra calories to the diet. These plans provide extra carbohydrates that provide fuel for muscles for intensive exercise. Overall the plans are balanced for the endurance athlete with 55-65% of the calories from carbohydrates, 15-20% from protein, and 20-30% from fat.

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Meals in Minutes 7 Day Meal Plans ($59.00):

These plans are designed for the person “on the go”. Anyone with little time and little cooking skills can quickly create healthy meals. Plans are designed to be heart healthy, well balanced, fast, and easy to prepare. The plans come with a wide variety of foods and recipes that also show how to develop healthy eating habits. Overall the plans are balanced with 45-55% of the calories from carbohydrates, 20-25% from protein, and 25-30% from fat. Great for dieting, weight gain, and maintenance.

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Low Carb 7 Day Meal Plans ($59.00):

These plans contain carbohydrates that are between 40 and 45% making them perfect for the maintenance portion of most low carbohydrate/sugar diets. Overall the plans are balanced with 40-45% of the calories from carbohydrates, 25-30% from protein, and 25-35% from fat.

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Vegetarian 7 Day Meal Plans ($59.00):

This plan contains a variety of 7 day lacto-ovo-vegetarian meal plans with the focus on grains, legumes, vegetables, and fruits. These meal plans offer high fiber/low fat choices consistent with the Dietary Guidelines for Americans and American Heart Association guidelines. Overall the plans are balanced with 50-55% of the calories from carbohydrates, 15-20% from protein, and 25-30% from fat. Great for dieting, weight loss, weight gain and maintenance.

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Vegan 7 Day Meal Plans ($59.00):

This plan focuses on fruits, vegetables, whole grains, nuts and soy products and offer high fiber/low fat choices consistent with the Dietary Guidelines for Americans and American Heart Association guidelines. Overall the plans are balanced with 12-14% of the calories from protein, 30-32% from fat and 54-57% from carbohydrates. Great for dieting, weight gain, weight loss and maintenance.

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Smart Fast Food 7 Day Meal Plans ($59.00):

This package contains a variety of no-cooking required plans. These plans are flexible, including take out, quick mart and fast food. Perfect for anyone who does not have the time or doesn’t want to cook and always eats out. These plans are a good balance of protein, carbohydrate and fat and meets the daily requirements for fiber. Overall the plans are balanced with 45-55% of the calories from carbohydrates, 15-30% from protein, and 25-30% from fat.

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High Energy 7 Day Meal Plans ($59.00):

Plans are designed to increase your energy over the day and provide more protein early in the day for increased energy and alertness during the morning and afternoon. Daily snacks will help you feel satisfied longer and provide you with the energy you need throughout the day. Overall the plans are balanced with 45-55% of the calories from carbohydrates, 25-30% from protein, and 20-25% from fat.

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Antioxidant 7 Day Meal Plans ($59.00):

This plan focuses on high antioxidant fruits and vegetables. Antioxidants are naturally occurring substances found in plants that reduce free radicals in the body. Diseases such as heart disease, cancer, and premature aging may be influenced by large amounts of free radicals in the body. Antioxidants work by absorbing the free radicals and removing them from the body. Each antioxidant rich food is given an ORAC (Oxygen Radical Absorbance Capacity) value. This value measures the absorption capacity of the antioxidant. The meal plans provide foods high in ORAC values. They include a wide variety of colors in the meals because each color represents a different antioxidant. Overall the plans are balanced with 45-55% of the calories from carbohydrates, 20-30% from protein, and 25-30% from fat.

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Gluten Free 7 Day Meal Plans ($59.00):

The gluten free meal plans provide 7 days of quick and easy to follow recipes as well as readily available gluten free products from your local grocery or natural food store. The plans provide approximately 50% carbohydrate, 20% protein and 30% or less of fat and are also high in fiber. All the items listed can be found as gluten free products, but please check the manufactures label for the item(s) you purchase to ensure it is gluten free.

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Low Sodium 7 Day Meal Plans ($59.00):

This package contains a variety of plans that contain low sodium and easy to follow recipes as well as readily available low sodium products from your local grocery or natural food store. Sodium impacts fluid balance in our bodies. Too much sodium may elevate blood pressure and increase fluid retention. A diet low in sodium is believed to reduce the risk of hypertension and cardiovascular events. Current recommendations for sodium in healthy adults is 2300 mg/day, but certain groups of people should limit their sodium even further. Per the CDC, people 51 and older, African Americans, and people with high blood pressure, diabetes and/or chronic kidney disease should limit their sodium intake to 1500 mg/day. The plans provide approximately 50% carbohydrate, 20% protein and 30% or less of fat and are also high in fiber.

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Healthy Mediterranean 7 Day Meal Plans ($59.00):

This package contains a variety of heart healthy Mediterranean style plans with an emphasis on plant based foods. The Mediterranean diet is full of fresh fruits, vegetables, nuts and legumes. Yogurt, cheese and milk provide a good source of calcium and vitamin D. Herbs and spices are used to flavor foods and unsaturated fats such as olive oil replace butter and other unhealthy fats. Red meat consumption is limited and fish and poultry are eaten weekly. Studies show that eating a Mediterranean diet may protect against heart disease, metabolic syndrome, obesity, type 2 diabetes, dementia, and Alzheimer’s disease. The Mediterranean diet may also promote a longer lifespan. The plans provide approximately 50% carbohydrate, 20% protein and 30% of fat and are also high in fiber.

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Healthy Mexican 7 Day Meal Plans ($59.00):

The emphasis of this plan is on healthy Mexican and Southwestern cuisine. Fat and sodium have been reduced compared to typical Mexican fare and calories are balanced between carbohydrate, protein and fat. These meal plans include a flavorful mixture of lean meats, beans, corn, peppers,and cheeses. Colorful vegetables, tropical fruits, and zesty salsas also contribute to this delicious and healthy diet. Seasonings such as cumin, garlic, various chili powders, cilantro and lime juice accentuate the distinctive freshness of this cuisine. The plans provide approximately 50% carbohydrate, 20% protein and 30% of fat and are also high in fiber.

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Healthy Asian 7 Day Meal Plans ($59.00):


The Asian meal plans are an introduction to the unique diet of Asian cultures. There is a heavy emphasis on whole grains such as rice, legumes such a beans, lean proteins and soy based proteins. The Asian diet is generally low in saturated fat and cholesterol and high in fiber and has been linked to lower rates of cancer. The plans provide approximately 50% carbohydrate, 20% protein and 30% of fat and are also high in fiber.

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Healthy Italian 7 Day Meal Plans ($59.00):

The Italian meal plan is an introduction to a unique style of eating, following the general guidelines and foods commonly eaten in Italian diets. The balances of macro-nutrients help sustain energy and satisfaction levels throughout the day. Adequate fiber is provided through fresh fruits and vegetables and flavor is enhanced through the use of spices and herbs. Sweets are part of the traditional Italian diet, both breakfast and throughout the day, so healthy varieties are part of this plan. The plans provide approximately 50% carbohydrate, 20% protein and 30% of fat and are also high in fiber.

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Detox 7 Day Meal Plans ($59.00):

This detox meal plan places emphasis on whole, minimally processed foods with high fiber content to allow the body to detox naturally. This plan is not designed to be used for more than a few weeks at a time. Fasting and colon cleansings are not required for detoxification and may be harmful. This diet can also be used on a gluten free, dairy free diet. It may also be considered FODMAP friendly. Choose certified organic meats and produce where available. The plans provide approximately 50% carbohydrate, 20% protein and 30% of fat and are also high in fiber.

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Mature Adult 7 Day Meal Plans ($59.00):

This plan is designed for adults 51 years and older. The meal plans take into consideration the increased needs for Vitamins B6, Folate, and Calcium. Overall the plans are balanced for the mature adult with 50-60% of the calories from carbohydrates, 20-25% from protein, and 20-25% from fat.

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Back to Nature 7 Day Meal Plans ($59.00):

With an emphasis on unprocessed foods, the Back to Nature meal plan is balanced in protein, fat and carbohydrate and includes all food groups. The meals are full of fresh fruits, vegetables, nuts and legumes which provide excellent sources of vitamins, minerals and fiber. Dairy provides a good source of calcium, vitamin D and protein. Try using grass fed meat, antibiotic – free chicken and wild fish when possible. The plans provide approximately 40% carbohydrate, 25% protein and 35% of fat and are also high in fiber.

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Drinks with Dinner 7 Day Meal Plans ($59.00):

The Drinks with Dinner Plan combines a diet rich in a wide variety of nutrients and includes one serving of alcohol per day. The diet is balanced in carbohydrate, fat and protein and will keep you satisfied throughout the day. General recommendations for alcohol consumption are no more than 2 drinks per day for men and 1 drink per day for women. Servings of wine, beer, and spirits may be substituted for one another based on individual preferences. The plans provide approximately 40% carbohydrate, 25% protein and 35% of fat and are also high in fiber.

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Additional Plans Coming Soon!

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NUTRITION IN EL PASO, TX.

With the experiences and knowledge of nutrition I have gained over the years I feel a strong sense of helping my community. The demographics and geographical location of our great city shows the majority of common diets contain high amounts of meat, dairy, saturated fat and calories and a culmination of simple sugars and processed foods.

Most people still will gain back what they’ve worked hard to lose when training by simply eating meals high in saturated fat, calories and eating foods high in simple carbohydrates and sugars before and after what would be considered an effective training session.

 Remember,  staying fit is 80% Nutrition, 20% Exercise!

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