Do you actually have this thought? Or do you have the mentality that whatever happens to come across your plate that day will be devoured? You could never plan your meals for the next day because you don't know what you may be craving. Well, my advice for this fly by the seat of your pants meal planning is to sit down and actually think about whether or not your eating habits are actually helping you achieve your fitness goals.
As women and mothers we have to plan our days out. We have multiple places we need to be at different times. You need a game plan to get it all done. We plan our financial lives, budget expenses and try to set aside for the future. I think most of us know when your next workout will be and generally what it will entail. You have an exercise plan. What I am getting at is most things in our lives are planned to some extent. So, why shouldn't what you eat be planned as well?
Now, I am not talking about being obsessive about calorie counting and knowing the calorie breakdown of everything you put in your mouth, unless you have a specific goal and date in mind. I am talking about having a fridge stocked with everything you need to eat well all week so you can make good choices. Plan for success.
The Am I On a Diet, Diet Plan
This is the mind trick you want to play on your body. You want your body wondering if you actually are depriving it of the usual indulgences and yummy food things in life. You plan your meals based on hitting a few criteria and don't worry about calories to much.
Criteria #1
You eat 4-6 meals a day. There is no ifs ands or buts about it. You have a healthy breakfast after waking, a snack a few hours later, a meal around midday, another snack late afternoon and a meal in the evening. On days you workout you may add an additional 6th meal that day as well.
Criteria #2
You have 20-30 grams of lean protein with every meal.
Criteria #3
You eat veggies in at least half of your meals for the day.
Criteria #4
You have a piece of fruit in 2-3 meals.
Criteria #5
You eat healthy fats daily.
Criteria #6
You don't eat junk... you just don't. Make rules for yourself and follow them. If you have children, you have set rules for them when it comes to eating, why shouldn't adults have rules as well. We certainly don't burn off excess calories as easily as children do so don't consume it, it will become part of your figure guaranteed!
Criteria #7
You indulge in a treat 1-2 times a week... only if you deserved it though! If you followed these easy diet rules all week then yes have a glass of wine with your husband, frozen yogurt with your child or dinner out with friends.
Criteria #8
You drink lots of water and eliminate caloric beverages.
That is it! Don't complicate it so you fail. Plan your meals the day before and have a game plan as to where you will be generally for each meal and pack a little cooler if you need to. I have two different coolers I use weekly. One of them can carry 2-3 meals and the other is small enough for just my lunch.
What would your meals look like?
Meal #1, post workout or eaten shortly after waking
Eggs, egg whites, protein powder, nonfat plain yogurt, nonfat cottage cheese, oatmeal, Ezekiel toast, berries, melon, veggies
My current favorite because it is yummy and fast: 1 package of oatmeal, heat for 1 minute, add 1/2 cup nonfat cottage cheese, microwave 45 seconds, 1 scoop of protein powder, stir and 1 tsp of peanut butter or a few slivered almonds... yum, at least I think it is!
Meal #2
Piece of fruit, veggies and lean protein (no need to list all of these, we all know what lean protein is)
Yesterday's snack: marinated and grilled chicken I had made a few days prior, brussel sprouts and salsa
Meal #3
My go to meal is a salad with tons of veggies (cucumber, red & yellow pepper, tomato...) lean protein and healthy fat (avocado, almonds or lean oil based dressing). Go easy on the cheese and heavy on the veggies! Can't go wrong with this daily.
Meal #4
This tends to be the forgotten meal since the afternoons generally are busy, so make it quick and simple. A protein shake and a piece of fruit if your on the go. Another idea if your home, throw some frozen fruit in a blender with ice and scoop of protein powder, very yummy.
Meal #5
Your meal at home, lean protein of course, veggies and carb choice (sweet potato, brown rice, brown rice pasta, quinoa, corn tortillas)
This is what's planned for tonight- lean beef, veggies and quinoa.
Meal #6
If your stomach is talking to you and you need something before bed, try a cup of nonfat plain yogurt with either some nuts (don't go crazy here) or some fruit on top. After you consume this, the kitchen is closed, don't go back in there!
Some very simple and basic ideas to planning meals and what your day of eating should look like. It isn't anything earth shattering but it keeps the furnace running, stomach full and you never feel like your on a diet. If you have already adopted these eating patterns and habits and want to take it to the next level my next post will discuss easy calorie counting, higher/lower calorie days and ways to kick it up a notch!
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