This Is What Khloé Kardashian's and Sofia Vergara's Nutritionists Eat Every Day
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Cameron Whitman/Stocksy
"I love starting the day with celery beet juice! The benefits are improved blood flow, lower blood pressure, improved exercise stamina, and it is a good source of potassium. After that, a high-protein meal to keep me full and satisfied for the rest of the day—eggs or a vegetable omelet are some of my favorite choices. I have this with a side of vegetables and a choice of fat tahini (sesame spread) or avocado to keep me full and satisfied for the rest of the day."
"I usually like a hot lunch. When I have a big lunch, I'm more satisfied for the rest of the day. For lunch, I will always choose a high-quality protein, which can be wild-caught salmon, mahi-mahi, or chicken patties with a side of veggies. Veggies can be cauliflower rice, green beans, or brussels sprouts. I always add a fresh salad with high-quality olive oil, and some days I would add quinoa or sweet potatoes."
"Dinner changes, especially if I've had a big lunch—then it would be something light like tuna salad or chickpea pasta with freshly made tomato sauce. Sushi is always a great option as long as you keep it clean with no sauce, easy on the rice, or just a sashimi meal. I love having a light dinner, so as to not go to sleep on a full stomach, which allows me to wake up in the morning light and energized for my morning workout. I make sure to drink enough water during the day: a minimum of 80 ounces of water per day."
"I usually prefer having meals and fewer snacks. Nuts will always be my favorite snack—full of high-quality fats, protein, minerals, and vitamins. If I'm looking for something sweet, I always have my chocolate date balls (which I make from scratch) in the fridge. They are gluten-, grain-, and sugar-free. I also love a nice chocolate cake every now and then, so I make my espresso chocolate cake, which is gluten- and sugar-free."
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Good Vibrations Images/Stocksy"I think the most important things are eating high-quality ingredients and eating at regular times. The structure and habits are the most important things for a healthy lifestyle and longevity."
"I love a breakfast that is well balanced and calorically supportive. For example, a one-ingredient starch choice like a cup of oatmeal or cream of rice with either an egg or one tablespoon almond butter, plus a fruit portion (like half a cup of berries). This breakfast choice provides you with extended energy and reduced cravings."
"A best lunch example should always support afternoon energy patterns so that you don't have late-afternoon energy dips late or cravings. So lunch should consist of a half starch portion (like half cup rice or four ounces of yams, sweet potatoes, or potatoes) with four ounces of meat or protein (like a grilled chicken breast), plus veggies like a cup of spinach or beets and/or a salad as well if you'd like."
"Dinner should just be protein and vegetables. Your body will utilize the protein to help with recovery while you sleep. Aim for fatty fish like salmon, sea bass, black cod, or arctic char. Fish has a lot of anti-inflammatory benefits and fat-burning benefits when eating at nighttime—this is when your body has time to rest and repair your muscle tissue. Using high-fat fish as a dinner choice increases the amount of omega fatty acids consumed at night, the result is a deeper sleep, increased growth hormone release and reduction of inflammation."
"I eat about three to four snacks each day. Raw nuts (like 12 almonds) are a great source of fat as an energy source coupled with a fresh fruit. The sugar and fat combination will be extremely energizing and sustainable for a workout of 90 minutes or less. One of the best and convenient snack choices that would resemble a fruit with 12 almonds is a Split Nutrition Packet.
I'm often asked what are the best kinds of protein bars to eat, and really the answer is there is no such thing as a protein bar. A real protein is chicken, salmon, steak, eggs, nuts—not an artificial cookie or chocolate-flavored bar with low-grade protein in it. If it's not fish, poultry, steak, eggs, or nuts, it's not a protein. Now, if you must eat a protein bar as a snack, go for something that has a 50/50 split of sugar and fat. A Bonk Breaker Bar or a Split Nutrition Packet are the best choices, as are RX Bars and KIND Bars."
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bernardobodo/Getty Images"It's okay to have a cheat meal! Clients think I'm joking when I say this, but cheating is an important part of my program. People give up when they feel like they are missing out on life. The freedom to cheat on occasion kept Khloé Kardashian content and motivated in a way that she'd never experienced before. Also, water is your best friend. People often forget how important proper hydration is. You can have the perfect diet, but if your water falls short, your body will hoard fat. Without proper hydration, your body is unable to maintain its internal temperature and will keep the fat to maintain its temperature. The general rule of thumb for inactive lifestyles is half an ounce water per one pound of body weight consumed daily; if active, the rule is up to one ounce of water per one pound of body weight. And water means water. Coffee, tea, and diet soda are not included in your water intake. If a fish can't swim in it, then it doesn't count."
"On a typical day, I'll usually start my morning with an egg-white omelet stuffed with tons of veggies like onions, bell peppers, and mushrooms. If I have less time, oatmeal's my go-to. And if I have to head into the office super early, I'm taking a protein shake on the go."
"For lunch, I'll usually have some version of a salad, usually spinach, grilled chicken, and a light dressing."
For Chaban, dinner is protein and veggie-filled, like chicken fajitas. "Chicken breasts are a great source of protein, and it's important to include vegetables into at least two meals per day."
"I usually try to stay away from any desserts, but my go-to snack is normally veggies and hummus!"
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Emilija Manevska/Getty Images"Snacks are fine as long as they’re on the healthier side. Listen to your body. If it’s hungry, feed it. But don’t confuse cravings for hunger. Cheat meals (aka dessert) can be okay in moderation. Try to choose something on the healthier side like mixing your favorite protein powder into a cake recipe or a square of dark chocolate."
"I dry-fast throughout the day, but recommend green juices and raw salads to my intermediate to advanced clients and followers."
"I follow with a focus on raw and cooked organic veggies for dinner."
If you're going to do something sweet, "70% to 80% dark chocolate is the best possible dessert option."
What should others be aware of when figuring out their own meals?
"I call [all of] this 'Green-centric Dietetics.' Green-centric is the future. People need to stop eating haphazardly, chaotically."
Next up: Beware: These Common "Healthy" Menu Items Aren't Actually That Good for You