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Time to Feed, Meal Schedule

9:06 PM |

 These days, the most common question I get anymore is, "what do you eat to stay in shape?"

Snacking on healthy dried fruit and nuts combos between meals could save your diet!
        One of the most common mistakes with dieting is people eat to little and excess food intake starts to be stored as fat. Below, I have listed a basic meal plan that I have used for years as a bases of my everyday eating habits. Obviously I have expanded on it quite a bit so it isn't so boring but it's a good start :) The more often you eat, and it better be quality, the more likely you can lose unwanted fat by giving your body a METABOLIC BOOST with good proteins.
      

Training day
1. As soon as you wake up - Protein shake, 10-30 grams of protein 
2. Breakfast- 3-4 eggs, ½ cup oatmeal with cinnamon AND Vitamins
3. AM Snack- ½ -1 cup of nuts and dried fruit or healthy protein bar
4. Lunch-  Lean Sandwich (tuna, chicken, whole turkey) on Natural Whole Wheat, half sweet potato or 1 cup veggies or salad of baby greens
5. Afternoon Snack-  ½ - 1 cup of nuts and dried fruit…
6. Pre-workout, 60-90 min. prior- Protein shake, 10-30 grams of protein
7. Pre-workout, 30 min. prior- Prepare
8. During Workout- Prolong (optional, sub. with water or Hydrate)
9. Post Workout- Protein shake, 30-50 grams of protein (look for whey/casienate blends)
10. Dinner- small salad, 4-8oz chicken breast or fish fillet, 1-2 cups veggies, half a sweet potato AND Vitamins
11.  PM snack, if you’re hungry- Protein shake, 10-30 grams of protein OR 1/2 cup cottage cheese

Eating an apple before you start your meal could save you from eating 200-500 calories !!

NON-Training Days:
1. As soon as you wake up - Protein shake, 10-30 grams of protein
2. Breakfast- 3-4 eggs, ½ cup oatmeal with cinnamon AND Vitamins
3. AM Snack- ½ -1 cup of nuts and dried fruit or healthy protein bar
4. Lunch-  Apple, Lean Sandwich (tuna, chicken, whole turkey) on Natural Whole Wheat, half sweet potato or 1 cup veggies or salad of baby greens
5. Afternoon Snack-  ½ - 1 cup of nuts…
6. Dinner- small salad, 4-8oz chicken breast or fish fillet, 1-2 cups veggies, half a sweet potato AND Vitamins
7.PM snack, if you’re hungry- Protein shake, 10-30 grams of protein


What did you eat today?  What are major point of your diet this year? 

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