Yesterday, around noon, I tweeted that I was headed for my third meal of the day and asked my followers how many meals they had eaten so far. Most said 1, some said 2, others said 0! But I did get a few private messages (DM’s) and e-mails asking me how it was possible to eat so much and stay healthy. But most were interested in finding out what it was that I was eating (a diet/meal plan).
I made this low glycemic meal plan based on my current activity level. I change up my workouts from training that helps build muscles to training that focuses on burning fat every few weeks.
I am currently in the fat burning cycle (and will continue on it for another couple of weeks). Keep in mind that this is not a plan to lose weight and that physical activity is essential. In this fat burning cycle, the exercise is violent and exhausting (no long-distance running). I alternate between a weight-lifting session (30 minutes a day) and a sprint training (10-15 minutes a day). I exercise in the early morning, before the first meal.
I also take exceptional supplements which allow me to close the gap of nutritional deficiencies presented by this, or any meal plan, for that matter. Don’t believe me? I challenge you to construct a meal plan that provides you with ALL nutrients on a daily basis. Take into account proteins, essential fatty acids, phytonutrients and phytosterols.
Okay… Here it is:
On days I do weights…
08:00 AM :: 1 cup soy milk, 1/2 cup orange juice, 1/2 cup strawberries, 1 serving low-glycemic meal replacement powder (vanilla flavor), and a whey protein blend.
10:00 AM :: 2 egg whites (hard-boiled) on toast (whole grain, preferably Ezekiel brand, or one with grains/nuts).
01:00 PM :: 2 cups green salad with extra virgin olive oil and 1/2 lime as the dressing. 1 grilled chicken breask. 1/2 cup steamed broccoli.
04:00 PM :: 1 cup cottage cheese, 10 strawberries, 4 almonds.
06:00 PM :: 1 cup plain yogurt, 1 apple, 4 almonds.
08:00 PM :: 8oz soy milk with low glycemic meal replacement powder.
On days I run/walk…
08:00 AM :: 1 egg + 1 egg white omelet, 1 turkey frank, 1/2 cup cooked oatmeal (not instant; not microwaveable), 1/3 cup blueberries (or 1/2 cup strawberries).
11:00 AM :: 8oz soy milk with low glycemic meal replacement powder.
02:00 PM :: 8oz of tuna (or chicken 1 cooked chicken breast) salad (2 cups of vegetables w/ 1 table spoon of mayo) or 1 salmon patty with 2 cups green salad with extra virgin olive oil and 1/2 lime as dressing, 1 kiwi or 2\
05:00 PM :: 1 cup yogurt with 1 apple and 8 almonds.
08:00 PM :: 2 cups green salad with extra virgin olive oil and 1/2 lime as dressing, 1 grilled chicken breast (or salmon patty), 1/2 cup steamed zucchini.
I make sure to drink A LOT of water… A LOT of water. If you are unsure of how much water you need, read this: Water: What You Need to Know. I do not drink water during meals. Instead, I wait between 1.5 and 2 hours after a meal to drink water. I do sometimes eat 15-30 minutes after drinking water, but never before.
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great info!
Thankyou for sharing the information with us.
Using these simple & effective healthy meal plans is a great way for me to get started on my own weight loss and health goals right away.
Everyone wants to look great and loose all that nasty excess fat that has accumulated over the years. Being fit and looking good, however, can be a struggle. For this reason you will have to make use of all anti-fat weaponry you can get a hold of.
Preparing your meals based on the glycemic index IS KEY.
It is troubling to see masses of individuals on TELEVISION and nearly most people are overweight, which includes youngsters as well. I understand most of the things in the post but will likely add that the biggest thing to do by yourself, if you are fat, is stop eating food items cooked by somebody else, period. What i’m saying is junk, cold and packaged foodstuff, prepared to eat. Start cooking your own meals from scratch. If you won’t do it for yourself, do it for your young children.
Your recommendation to “stop eating food items cooked by somebody else” is PERFECT!
I believe a conscious effort to eat right is the first step to achieving and maintaining a lean body. And it is hard to do so if you buy packaged foods, especially the ones you refer to.
It is much healthier to buy individual ingredients and prepare them at home than buy a TV dinner.. Even if the meals end up looking identical.