I have really enjoyed talking more about each
FITspiration Lifestyle Tip individually. It has been a good refresher and has helped me reflect on the things I have learned through trial and error.
Today's post will hopefully help guide those of you asking about my meal plan. Though I am no nutritionist (I did take a few classes!), I have researched and learned from experts and found what works for me. Currently I am trying to maintain my weight, but get more definition. So my calorie intake is much different than a year ago when I was trying to lose excess weight.
It's important to understand that each person should have a different way of eating depending on their goals. To lose weight, of course you need to focus on a caloric deficit. Click
here for an awesome calculator to determine how many calories you should be consuming based on a few pieces of information. If you have lost weight and are looking to get some muscle definition, you do
NOT want to restrict your calories. Your body needs protein, complex carbs, healthy fats and enough calories to support lifting heavy weights. With that being said, here are a few points I have come up with.
1. 80/20 rule
I may have
Maria Kang (no excuse mom)to thank for hearing about this concept. Basically, I focus on making healthy meal choices 80% of the time. If you are like me and have a big sweet tooth, it's probably best to plan for the 20%. Friday nights meant 3 things for me: Pizza, wine, and dessert. I gave me something to look forward to all week! Life should be enjoyed.
1. Eat smaller portions, more often.
I tend to "graze" throughout the day and always eat something at least every 2-3 hours. So about 5-6 meals. This is important in maintaining your blood sugar, keeping your metabolism strong, and fueling your body with the energy you need to get through your day (and your workouts!).
I also believe that it helps avoid over-eating. If you eat breakfast at 6:30am and eat lunch around noon, you are probably starving by then and have a higher chance of over-eating. Having a snack in between (maybe around 9ish) will help hold you over, and help you make healthier decisions once lunch time rolls around.
2. Eat whole foods; limit processed junk
Confession: I do not "eat clean" 100% of the time. I aim to limit processed food and nourish my body with whole foods. What is this "whole foods" concept? Here is the definition per google:
"food that has been processed or refined as little as possible and is free from additives or other artificial substances."
Fruits, veggies, whole grains, legumes, etc. I would add meat(organic) to this list. Boneless, skinless chicken breast is preferable to a McDonald's chicken nugget.
It's really scary how the food industry has changed in the last 20 years. According to
The Non-GMO Project about 80% of conventional processed food contain GMO's. Genetically Modified Organisms do not belong in our food. Something created in a lab can't be healthy for you.
Read your labels!
3. Protein, Carbs, & Healthy Fats
Here is my generalized answer to anyone wondering about my meal plan (perhaps I will do a more detailed post another day) As I mentioned before, I am no professional and I do this to maintain a healthy lifestyle. I don't track my macronutrients or carb-cycle, only because I don't know enough about those concepts (hmm, add it to my To Do list) This is just something I have found that works for me and my family.
For every meal (especially the "main" ones: Breakfast, Lunch, and Dinner) I make sure I eat a lean protein, complex carbohydrate, and a healthy fat. I have a three separate lists to help me choose these items if I need to switch it up. Here is an example of one day:
Breakfast (6:30am)- Overnight Oats
Chocolate Whey(Protein), Oatmeal & Fruit(Carbs) Ground Flaxseed(Healthy Fat)
or
Scrambled Egg Whites & Turkey Bacon (Protein) Sliced Avocado(Healthy Fat) and 1/2 cup Fruit(Carb)
2nd meal(snack after my workout-9:30ish)
Quest Bar (Protein) and Banana (Carb)
*This is perfect because I am usually on the go with my little tot*
Lunch(12:30ish)- DIY Burrito Bowl
Grilled Chicken(protein) Quinoa(complex carb) and Avocado(healthy fat)
4th meal/2nd snack(around 3:30ish)
Handful of mixed nuts(healthy fats), 1 hard boiled egg(protein) and
Mean Green Juice (so many good carbs and vitamins)
Dinner(around 6:30-7ish)-Quinoa & Ground Turkey Stuffed Peppers
Ground Turkey(protein) Quinoa & Bell Pepper (carb), cooked in Olive Oil(healthy fat)
Optional 6th meal(if you had an intense workout or you're just hungry):
1/2 C of cottage cheese with salt & pepper to taste (yay protein!)
There ya have it! Bottom line: this isn't a "diet" with an expiration date, it is a way of living. Healthy eating is something that will always be a focal point, especially as we approach the holidays, celebrations, and the like. Eating healthy 80-85% of the time allows for those occasional indulgences, but doesn't completely compromise being healthy in the grand scheme of things.
I really hope this helps you on your journey to a healthier, happier
YOU!
Until next time,
Lex
