I would begin by reducing all the refined carbs and saturated fats you're eating; white bread, white pasta, chocolate (other sweets), chips, butter, peanut butter can be healthy but it's very calorie dense and full of fat, you should try to limit it to serving size etc. And replacing them with whole grains, vegetables, legumes and fruit and lean protein.
Add some low fat plain dairy (Greek yogurt is really high in protein compared to other yogurts) and fresh fruit.
Your lean proteins include; fresh chicken, turkey, lean pork, lean beef, fish/seafood, legumes, low fat plain dairy, eggs/egg whites, whole grains have more protein than refined, certain vegetables contain more protein.
Have plain old fashioned or steel cut oatmeal instead of the protein bars, they're loaded in sugars. Add your own fresh fruit, spices, nut butter, seeds, yogurt, unsweetened applesauce etc. Or choose a whole grain, low sugar (less than 5g) cereal.
Edited by: JENNILACEY at: 3/26/2013 (11:02)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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