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Healthy Eating and Snacks

The Alpha M. Diet Plan

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Okay guys, the bottom line is that I eat as simply and cleanly as possible.  I don't focus on the number of calories as much as I do the quality of the calories I eat. I just concentrate on eating clean rather than calculating calories consumed.  However, when I am attempting to get back into the swing of things, I am stricter to obtain better results.  I don’t use much seasoning when cooking because the more salt consumed,  the more water retained.  I grill a ton a meat, I eat a ton of vegetables, and I drink a bunch of water. The end result is that I quickly see a distinctive difference in my body composition in just a matter of days.

The Alpha M. Eating Plan

The strategy is pretty straight-forward. Follow the formula by picking items and portions from the appropriate categories. Your metabolism will get rolling.  If you feel you need more food, simply increase portion size.


  • Water


Food Option Categories

  • P: Protein
  • C: Carbohydrate
  • V: Vegetable
  • F: Fruit


Meal Formulas

  • Meal 1: P + C + F
  • Meal 2: P + C + (V or F)
  • Meal 3: P + C
  • Meal 4: P + V (Pick two)
  • Meal 5: P + V (Pick two) This meal is optional and greatly depends on what time you get up and when you go to bed.  I would try and eat every 3 to 4 hours.
  • Snack (any time): V


P:  Protein Options / Serving Size
  • Eggs: 6 egg whites (you can boil them or cook them in a pan using non stick spray like PAM.  Season with salt and pepper or a little hot sauce to taste)
  • Low Fat Cottage Cheese: 1 cup
  • Chick Breast: 1 breast (grill, bake, or pan fry with non-stick spray.  Okay to season but DO NOT use marinades because they are full of salt)
  • Lean Beef: 6 oz (Ground Beef 93% lean, Eye of Round cut in to small portions and grilled, baked, fried -or-  London Broil grilled or baked then cut into portions)
  • Pork: 6 oz (Pork Chops lean with fat cut off edge before cooking -or- Pork Tenderloin
  • Fish: 6 oz (any fish is acceptable)
  • Protein Powder Mixed with Water: 1 scoop (around 25g of protein per serving)
  • Deli Meat: Turkey 4 oz. (ask for the low sodium)


C:  Carbohydrate Options / Serving Size
  • Oatmeal: 3/4 cup (make with water and season with artificial sweetener such as Stevia, Splenda, Equal, Sweet n Low, or cinnamon. After cooking, I add a scoop of protein powder to create a chocolate protein oatmeal which is awesome.)
  • High Fiber Cereal: 1 cup with 1/2 cup skim milk
  • Sweet Potato: medium size (microwave wrapped in a paper towel for 5 to 6 minutes on high)
  • Brown Rice: 1 cup
  • Quinoa: 1 cup (actually a seed that is very similar in texture and consistency to couscous. Season with salt & pepper which is quite good)
  • Wheat Berries: 1 cup (incredible grain found in bulk at grocers such as Whole Foods)
  • Whole Grain Bread: 2 slices
  • Low Carbohydrate or Whole Wheat Tortilla: 1
  • Beans: 1/2 can (pinto, garbanzo, or red kidney and look for the low sodium option if buying canned beans)


V: Vegetables

General rule is that if it is *green* you may consume as much as desired- seriously as much as you want!

  • Salads are a great option; however, use a vinegar dressing as opposed to high calorie dressings. Seasoned Rice Wine Vinegar is a personal favorite which can be found in the vinegar section of the grocery store.
  • Broccoli: as much as you want (great steamed with a little salt, pepper and a squeeze of lemon)
  • Yellow Squash: as much as you want
  • Zucchini: as much as you want
  • Green Pepper: as much as you want
  • Celery: as much as you want
  • Cucumber: as much as you want
  • Spinach: as much as you want
  • Lettuce (any kind): as much as you want
  • Green Beans: as much as you want (if canned, purchase the "No Sodium Added" option)
  • Asparagus: as much as you want
  • Radishes: as much as you want
  • Mushrooms: as much as you want
  • Carrots: 2 medium size (note this root contains more sugar than most green vegetables)


F:  Fruit
  • Orange: 1
  • Apple: 1
  • Grapefruit: 1
  • Peach: 1
  • Nectarine: 1
  • Pear: 1
  • Kiwi: 2
  • Tangerine: 2

Seasoning and Condiments

Use these items to give food some taste!

  • Salsa
  • Hot sauce
  • Salt
  • Pepper
  • Garlic
  • Onion
  • Mustard
  • Vinegar
  • Steak sauce
  • Ketchup

Past Topics

New Topics Added Weekly!
Midnight Snack Attack | Healthy Eating -
August 14, 2013
Subscribe to Alpha M. on YouTube Does your sweet tooth hit you at night? Grazing and snacking can add additional calories and blow your diet. Aaron Marino of alpha m. explains how you can stop the midnight snack attack. Night time snacking is a big reason why people have a tough time on their diet and don't see the progress desired. Snacking can add significant calories. Solution? Keep protein barRead More»
Asparagus | Healthy Eating -
July 9, 2013
Subscribe to Alpha M. on YouTube Asparagus is low in calories and tastes great, but the aftermath is super stinky. Despite the super stink, asparagus is a superfood. Aaron Marino of alpha m. covers the benefits of asparagus Packed with vitamins A, C, E, K, chromium Is a detoxification agent and helps to break down carcinogens Hammers free radicals with antioxidants, helping to prevent the aging pRead More»
Cottage Cheese | Healthy Eating -
May 16, 2013
Subscribe to Alpha M. on YouTube One of the challenging aspects of a healthy eating plan is variety. You don't want to eat the same things every day because it will get monotonous. Aaron Marino of alpha m. eats a lot of cottage cheese. It's high in protein, low in fat & carbs / sugar, and is easily spiced up. Alpha will eat with kiwis or salsa. It's a great snack option when on the road. It's Read More»
Quest Protein Bar | Healthy Eating -
April 24, 2013
Aaron Marino of alpha m. reviews the bar which has 24 grams of carbs and 20 grams of protein. Quest bars are 170 calories with 17 grams of fiber with a low glycemic index. These things are awesome and come in lots of flavors. Read More»

Junk Food Withdrawal | Healthy Eating -
April 12, 2013
Alpha is preparing a healthy lunch, which got him thinking about a client he's been assisting with his diet. The client has been moody and not having good time with friends. Aaron Marino of alpha m. says that dieting can cause grumpiness and moodiness. A junk food withdrawal is occurring when you limit starchy carbs, sugar, and fats. This typically lasts 3 -4 days with cravings. Thereafter, you wiRead More»
Cut the Calories of Pizza in Half | Healthy Eating -
March 21, 2013
Who doesn't love pizza!? Alpha knows how to make a cheap meal healthier. Aaron Marino of alpha m. takes a DiGiorno frozen pizza and reduces the calories. The majority of calories come from the meats: sausages and pepperoni. The calories are reduced by simply removing the toppings prior to cooking. The pizza is still tasty without the meat. Also order your pizza with light cheese (and reduces the sRead More»
Fortifx Protein Bar | Healthy Eating -
February 15, 2013
Alpha's really excited to share about this new protein bar. It tastes great! Aaron Marino of alpha m. emphasizes how additives can be bad for you, and this bar doesn't have them. It's also baked. You can find them online and in nutrition stores. They come in three flavors, which are all amazingly great. The breakdown is great too. They fill you up a lot more than those smaller bars. Read More»
Plan Your Snacks | Healthy Eating -
January 17, 2013
Preparing a bunch of food ahead of time (meals) in order to stay on track with your diet has been discussed in past videos. Aaron Marino of alpha m. discusses planning snacks as well. He bags fresh vegetables for snacks. Vegetables are great with fiber, keeps you regular, and are low calorie. Munch on something healthy rather than junk. Read More»
Subway the Fast Food Option | Healthy Eating -
January 8, 2013
Subway Sandwiches Subway Breakfasts Who's hungry besides Alpha? Alpha's always hungry. Aaron Marino of alpha m. enjoys Subway's healthy options. Alpha typically avoids fast food; however, Subway offers options when you are out-and-about. Subway has a tremendous variety.     Read More»

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