Lets get straight to it. What do I eat and how do I make sure I eat to stay healthy and fit? I get asked this Q all the time. So today I thought I’d share my Meal plan with you.
Its got 3 proper meals, and then a lot of little snacks that I keep having through out the day. Before you read on, I need you to understand one thing. I do not slave away all day preparing these snacks. It literally takes me seconds. So do not think that I am a freak of nature who spends days preparing these meals. It’s just not possible and not at all practical to do that. All my snacks are off the shelf. Now that we’ve cleared that up, lets read on…..
9 am breakfast - Protein shake
I’m not one of those people who can eat early in the morning. Plus like the most of you, I don’t really have time to make an elaborate breakfast. But at the same time I know I need my nutrition. What better way to do that than starting out with a protein shake. Its on the go, it doesn’t take me ages to prepare and above all its what my muscles use to build and repair themselves.
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11am mid morning snack – Oatmeal
This is when my eyes really open up and I am fully awake. By this time my body usually signals me to get some energy for the day. Oatmeal is the clear choice. Its got fiber, its low in sugar, has very little fat and has quality carbohydrates. Plus it’s a natural way to reduce cholesterol.
1:30 pm lunch – A mix of everything
I don’t really stick to one kind of set meal. No one should. I usually choose a combination of the below foods for my lunch
Chicken - grilled, cooked or roasted
Fish - cooked, steamed, roasted or grilled
Vegetables - cooked or roasted
Lentils – cooked
Lean minced meat – cooked
Whole grain pasta or wild rice (helping size about the size of my fist or hand if I’m really hungry)
Whole grain bread (a couple of slices)
4:00pm post lunch snack – Wheat Crackers, nuts or fruit
By this time I start getting the munchies. Wheat crackers are something that I’ve really started to like. But some days I go nuts with nuts :) While I usually have fruits post my workout, on some days I go with a banana, apple or some plums
6:00 pm pre workout snack – small sandwich
This is really a mini sandwich since I don’t want to throw up during my workout. I usually have a slice of bread with some turkey. Or if I’m short on time I just go with what I eat as my post lunch snack.
8pm post workout snack - fruit
Now that I’ve used up my energy working out, I have some quality sugar in the form of berries or a pomegranate to bring back my glycogen levels. Don’t worry about what glycogen is. I’ll be explaining that in a later post. For now just know that after your workout its good to have some fruit.
8:30 pm dinner – Chicken, turkey or fish
At night, I like to keep things simple. I don’t like going to bed with a stuffed feeling. So a simple cooked or grilled meal does the trick for me.
This is when my eyes really open up and I am fully awake. By this time my body usually signals me to get some energy for the day. Oatmeal is the clear choice. Its got fiber, its low in sugar, has very little fat and has quality carbohydrates. Plus it’s a natural way to reduce cholesterol.
1:30 pm lunch – A mix of everything
I don’t really stick to one kind of set meal. No one should. I usually choose a combination of the below foods for my lunch
Chicken - grilled, cooked or roasted
Fish - cooked, steamed, roasted or grilled
Vegetables - cooked or roasted
Lentils – cooked
Lean minced meat – cooked
Whole grain pasta or wild rice (helping size about the size of my fist or hand if I’m really hungry)
Whole grain bread (a couple of slices)
4:00pm post lunch snack – Wheat Crackers, nuts or fruit
By this time I start getting the munchies. Wheat crackers are something that I’ve really started to like. But some days I go nuts with nuts :) While I usually have fruits post my workout, on some days I go with a banana, apple or some plums
6:00 pm pre workout snack – small sandwich
This is really a mini sandwich since I don’t want to throw up during my workout. I usually have a slice of bread with some turkey. Or if I’m short on time I just go with what I eat as my post lunch snack.
8pm post workout snack - fruit
Now that I’ve used up my energy working out, I have some quality sugar in the form of berries or a pomegranate to bring back my glycogen levels. Don’t worry about what glycogen is. I’ll be explaining that in a later post. For now just know that after your workout its good to have some fruit.
8:30 pm dinner – Chicken, turkey or fish
At night, I like to keep things simple. I don’t like going to bed with a stuffed feeling. So a simple cooked or grilled meal does the trick for me.
10:30 pm post dinner snack – Protein shake
I finish the day with what I started - my nutritious shake. A lot of us don’t realize that protein is what feeds our muscles. And they sometimes don’t have enough of it. Well they should. After all its what works its magic on the muscles.
So there you go. That’s my meal plan. Sure there will be some obvious questions like why protein shakes, why so many meals. Don’t worry. I’ll be sure to address all those Qs and more.
If you do have other Qs however, be sure to ask them through your comments and I'll be sure to answer them
I finish the day with what I started - my nutritious shake. A lot of us don’t realize that protein is what feeds our muscles. And they sometimes don’t have enough of it. Well they should. After all its what works its magic on the muscles.
So there you go. That’s my meal plan. Sure there will be some obvious questions like why protein shakes, why so many meals. Don’t worry. I’ll be sure to address all those Qs and more.
If you do have other Qs however, be sure to ask them through your comments and I'll be sure to answer them
Stay tuned and Stay Fit
Apollo
