The Flexible Meal Plan
In the past it has been common for trainers to prescribe strict meal plans that are difficult to stick to and generally only offer short term success. Strict meal plans are short sited approach's and nearly always fail long term. In an earlier article, I touch more on flexible dieting but today I give you what you need to be able to create your own flexible and successful meal plan that covers all the bases.
Start with 3 large meals a day (Breakfast, Lunch, Dinner) and put in 2-3 smaller meals/snacks around the bigger meals.
Get a variety of protein/carbohydrate/fat sources
Start with good quality protein at every meal (25-50g).
Drink plenty of water for reduced food cravings, increased metabolism, energy, focus and even strength (Body weight in Kg/32+1L=Litres)Example: 80kg/32=2.5L+1L=3.5L of water
Focus on slow releasing carbohydrates (oats, sweet potato), these will give you longer lasting energy and a more satiated feeling.
Consume fibrous vegetables (full of antioxidants, needed for good digestion and the feeling of being fuller for longer – due to their bulk). Try and eat 2-4 servings of vegetables and 1-2 servings of fruit per day, this will change depending where you are in relation to your goals.
Get a variety of fats (omega 3,6 and even saturated fats) in daily and weekly.
Eat an inclusive diet (don’t eat the same types of any foods), a bigger variety of foods means a bigger variety of micro-nutrients.
Plan ahead: when starting, it is vitally important to plan each day in advance, as you’re still learning your body and what each food is comprised of. I find one is more successful when they plan each day out in advance, that way there is no stress about not having food available. Plus, this is a learning process and one that will take time, but that time is worth the investment for long-term success.
Staying calm and sticking to your diet even if you do overeat or eat something that’s not in your plan.