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There are so many books, articles, nutrition coaches, etc. that tell us what we should be eating. And I’m sure that most of you know what is healthy and what isn’t. We know that eating fast food is not healthy and eating whole foods is healthy.
Is the issue more of being able to consistently maintain a healthy meal plan?
How to Eat for Health
Have you heard of the 80/20 rule in fitness? In order to get that “fit model body”, 20% is fitness (from your workouts) and 80% is from what you eat. The saying, “Abs are made in the kitchen” is 100% true. The same can apply to eating healthy.
We can have that burger, pizza, ice cream, chocolate cake and all the junk food you want. BUT in moderation. I don’t deprive myself. I’ll have that cookie, if I know I’ve been eating healthy. Or I’ll eat healthy for the next few days and reward myself with a burger at the end of the week.
Healthy Meal Plan
Healthy meals does not have to make you cringe. For real, we just need to put some effort into preparing or planning these meals. Also, meals that are prepared at home are usually much lower in calories than meals from a restaurant. As well, you’ll probably feel better after a week of eating healthy. Most likely you’ll be more energized, instead of feeling sluggish after a meal. Overall, your body will function better.
I’ve talked about macros in a previous post and what it means and how it’s related to caloric intake. (See post here.) If you’ve read it, you’ll better understand my breakdown of the meals below.
Here are some ideas for each meal. I’ve provided some quick and easy ones, ones for on the go, and some that takes a little more effort.
Breakfast: Protein + Fats / Carbs
- Veggie Omelette
- Eggs & bacon with a fruit bowl
- Greek yogurt with granola & fruits
- Oatmeal with fresh/dried fruits, seeds, nuts (or overnight oats)
- Protein fruit smoothie
- Whole Grain Toast with Peanut Butter/Almond Butter and sliced bananas
- Protein pancakes/waffles
Lunch: Protein + Carbs
- Chicken/tuna salad
- Turkey wrap (any type of meat with veggies in a wrap)
- Chicken taco salad
- Teriyaki chicken/beef/pork with rice and veggies (stirfry with rice)
- Panini with your choice of meat and tomatoes
- Grilled chicken with sweet potatoes and grilled veggies
- Burrito / burrito bowl
Dinner: Protein + Carbs/Fats
- Steak and asparagus
- Chili with a side of grilled veggies
- Chicken stirfry with extra veggies
- Grilled chicken, sweet potato and veggies
- Chicken/Fish/Beef Tacos
- Fish with quinoa/brown rice/ white rice/ and veggies
Snack: Protein + Carbs
- Protein/energy bar
- Fruit with nuts/seeds (trail mix)
- Protein smoothie
- Veggies and hummus/bean dip
- Roasted chickpeas
- Dark chocolate with almonds
More snack ideas and be found here in a previous post.
Eat For Health!
I hope you get the gist of it. Basically, if we plan our meals for the week, then we can reward ourselves with some less healthy options once in awhile. In order to succeed, we need to plan for it. And that’s why meal planning will help you stay on track and reach your fitness goals.
All you need is to ensure you’re consuming your veggies and fruits, whole grains (rice, quinoa, oatmeal), protein and fats (polyunsaturated-olive oil, avocados, nuts and monounsaturated fats-safflower oil, corn oil, sunflower oil). While limiting saturated fats (butter, lard, cream, red meats) and trans fats (basically found in a lot of junk foods and desserts).
To make things even easier, there are also meal delivery services that you can use. It’s a little easier, whereby you just order your meals and all ingredients along with recipes are shipped to your doorstep. For example, Sun Basket is a meal delivery service that sources their ingredients from farms, fishermen and ranchers. They bring you organic and non-GMO ingredients with delicious recipes delivered weekly right to your doorsteps. They have family, gluten-free, paleo, or vegetarian options. Try it now and get 3 FREE Family Menu Meals from Sun Basket! Fresh organic, non-GMO ingredients and kid-friendly recipes delivered directly to you!
So there you have it. I’ve provided you with all the tips and suggestions for succeeding in becoming a healthier you. Let’s get it done!
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