Kind of a harsh statement, but if you’re training goal is weight loss and fat loss or adding muscle you need to remember that your nutrition is super important you need to pay attention to how much of, and what kind of food you putting in your body. Unless you’re on a strict type of diet like Paleo or vegan or some variation that restricts the types of food you eat (food restrictions is another topic entirely), being able to figure out meals on a whim will most likely end up not helping you be able to get the right food in the right amounts in.
So you need to plan ahead!
You can make your meal planning pretty complicated and complex, but keeping it as simple as possible is always better.
So here’s a few tips on how to prepare our plan for your meals for the week.
Tip #1: Figure out how many meals a day you’re going to eat, you might just start with the traditional three meals a day breakfast, lunch and dinner. Some people do really well with that some people do better with more meals in a day with less food at each meal. Meal frequency is an individual thing, there’s no one exact way for everyone. So the best thing to do is to start something (3 meals a day) try it for a couple weeks and see how it feels and how you do. If you’re doing well, cool, stay with it if not, change.
Tip #2: Make sure that you’re going to have some protein some carbohydrate and some fat at every meal. Your macro amounts are going to be different from mine. Again just like with meal frequency, you’re going have to play with the numbers. If you want you can weigh and measure your meals or if you want you can use some other ways of figuring out how much you need, but at each meal have some protein some carbohydrate and some fat.
Tip#3: Pick a few proteins a few vegetables in a few carbohydrates and cycle them. For a protein example on Monday would have beef on Tuesday would have chicken on Wednesday would have fish Thursday would be turkey and back to Friday for some sort of beef Saturday chicken Sunday fish Monday would be turkey and then so on and so forth. Vegetables would be something like Monday would be broccoli Tuesday cauliflower Wednesday Brussels sprouts Thursday asparagus Friday spinach. Use a cycle like that and write it down and you can come up with a months worth of meals pretty easily. For your carbohydrate, cycle white or sweet potatoes, rice, pasta, or whole grain bread.
The next thing to do would be to come up with recipes for each of those days. Now you probably already have a couple of favorite recipes for each of the meats and veggies that you can use. If not, Chef Google is ready to help you look up some new ones.
Obviously if you’re a vegetarian or vegan then the meat proteins are not going to work for you. The principles of planning your meals will be the same, you just have to use them with the proteins that work for you and that help you to make sure you get your nutritional needs.
The next part is the hard part, it’s actually making the meals. The tough part about this is the time, but it’s totally worth the five or six hours you’re going take out of the week to sit down and really prepare those meals. If prepare your food so that each day you have something and aren’t wondering what to eat and you know you have a healthy meal at home. You’re much less likely to eat out and get into some unhealthy foods and foods and lead you away from your goals rather than towards it.
If you haven’t already, pick up my 5 Day Meal Plan there’s 5 days of recipes for breakfast lunch and dinner for you to use as a template. Plus get a few emails with tips on your fitness and training.