Last time we talked about several different ideas for you to start building your meals and track how much protein, essential fatty acids and carbohydrates your actualy eating and how much you should be eating depending on your training.Â Â Now this time you’ll get a look at some actual healthy meal plan ideas. Check it out…
Here’s A Couple Meal Plan Ideas
TIP: For a beverage, choose coffee, tea, vegetable juice, water, milk or evenÂ plain fruit juice (no added sugar, just pure juice)
MEAL PLAN IDEA # 1
Meal 1: Egg whites (protein). Oatmeal (slow-burning carbohydrate). Flax seed sprinkled on your oatmeal (EFA). Your choice of fruit (carbohydrate).
Meal 2: Tuna (protein) on whole wheat bread (carbohydrates). Big salad (carbohydrates) with small amount of olive oil dressing (fat).
Meal 3: Chicken breast (protein). Yams (carbohydrates). String beans (carbohydrates). Peanuts (fat). Your choice of fruit (carbohydrates).
Meal 4: Salmon fillet (protein). Brown rice (carbohydrates). Corn (carbohydrates).
Meal 5: Almond butter (fat). Whole wheat or multi-grain bread (carbohydrate). String cheese (protein). Your choice of fruit (carbohydrates).
Meal 6: Round steak (protein). Red and green peppers (carbohydrates). Salad (carbohydrate). Your choice of another vegetable (carbohydrates). Sunflowers sprinkled on the salad (fat).
MEAL PLAN IDEA #2
Meal 1: Top Round Sirloin(protein). Diced red potatoes (carbohydrates). Egg Whites(protein). Choice of Fruit(carbs). Handful of almonds(EFA)
Meal 2: 1-2Â Peanut Butter and natural jam (protein, carbs & fat) on whole wheat.
Meal 3: Turkey Sandwich(protein & carbs). Choice of vegetables(carbohydrates). Handful of mixed nuts (EFA&Protein)
Meal 4: Chicken breast(Protein). Brown rice (carbohydrates). Broccoli (carbohydrates).
Meal 5: Real butter(fat). Whole wheat or multi-grain bread(carbohydrate). Teaspoon of Brown sugar sprinkled on the bread (carbs). Swiss or Feta Cheese(protein).
Meal 6: Salmon(protein). Red&Green Peppers(carbohydrates). Brown Rice(carbohydrates).
That’s just 2 examples, albeit simple examples. You can create your own simple meal plans by ensuring you have a good balance of carbs, proteins and fats. Just choose good fats (like nuts and seeds), good proteins (like milk, whey, egg whites and lean meats), and good carbs (like whole grains, fruits and vegetables.
You want to make sure that you’re eating whole, natural foods as often as possible. Which means you should be preparing your meals from scratch and staying away from the microwave dinners.
The other thing I want you to take into consideration is organic food. I’m sure you;re familiar but just in case you’re not, organic foods are those that have been certified to not be grown using hormones, pesticides, insecticides or similar chemicals.
Now, most non-organic food is relatively safe. In other words, you’re not going to keel over if you eat an apple that wasn’t grown organically. However, items that haven’t been grown organically have been in contact with pesticides. They were probably washed prior to you buying them. And you wash them before you eat them.
But is that good enough?
Not quite. Ttrace amounts of these toxins remain on the food even if you wash them thoroughly. Some of the toxins may have even leached into the food, especially if you’re eating thin-skinned fruits and vegetables (like tomatoes).
The small amount of toxins (often just residual amounts), probably won’t hurt you. But then again, ingesting the tiniest amount of arsenic probably wouldn’t hurt you either. Instead, what you need to be concerned about are the cumulative effects of eating non-organic foods.
Point is, you’re cleaning up your diet by getting away from processed foods, foods with added preservatives and things of that nature. It makes senses, then, to also avoid any extra chemicals – even if it’s just trace amounts – by switching to organic whenever it’s possible and affordable.
That’s it for this time. Next time you’ll find out that yes… it’s ok to plan “cheat” days! You’re gonna love this, so stay tuned for the exciting details…