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Nashville, TN

Be Move Live is your home for fitness and clean eating.

Blog Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.


John Holley

Focus on vegetables, lean meat, fish, nuts (in moderation), low-fat dairy products, whole, unrefined grains, and eggs.

Eliminate all refined grains and sugar.

Click here and for easy, healthy recipes in my cookbook Clean & Simple.


Oatmeal with skim milk and fruit

Protein shake with whey protein and fruit

Egg white omelet with vegetables and whole wheat toast

Whole wheat toast with a tablespoon of peanut butter

Whole wheat tortilla filled with egg whites, vegetables and pico de gallo

Mid morning snack

Protein shake or bar (just watch the sugar content)


Handful of unsalted nuts (only one per day)


One cup of raw vegetables with low-fat hummus


Turkey on whole wheat

Low fat soup, like tomato, minestrone or chicken noodle

Salad with grilled chicken or fish

Tuna on spinach, topped with non-fat dressing with whole wheat crackers

Whole wheat tortilla with grilled chicken, vegetables and plain yogurt

Mid afternoon snack

Protein shake or bar


A glass of skim or chocolate low-fat milk

Turkey or another lean meat with vegetables

Whole wheat pita filled with spinach, tomatoes and non-fat vinaigrette


Vegetables with lean protein

Big salad with low fat vinaigrette

Baked sweet potato (plain or no butter or plain yogurt)

Fish and vegetables

Grilled chicken topped with low-fat marinara over whole wheat pasta