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WHAT "MEAL PLAN" DO I FOLLOW?

Updated: May 21



I have been following the same way of eating for a few years now. This is what has allowed me to stay relatively lean year-round without the stress and feeling of being restricted. I don't count calories or macros. My focus is on being mindful, eating nutrient-dense balanced meals, using my hands as a guide to measuring portion size, limiting processed food during the week and drinking lots of water. I have tried other meal plans in the past and failed miserably. This way of eating is what works for me. I encourage you to do what works for you.


Portion size based on 3 meals and 2 snacks

1 palm-sized portion of protein with each meal

1 cupped hand size portion of carbs or fruit with 3 meals

1 thumb-size portion of fat with 2 meals

1 fist-sized portion of vegetables with each meal


Breakdown; Protein with every meal/snack, carbs and vegetables with 3 main meals, fats and veg with snacks.

Portions converted

1 fist size = 1 cup

1 palm-size = 3 - 4 ounces

1 thumb size = 1 teaspoon

1 cupped hand size = 1/2 cup

2 cupped hand = 1 ounce


Males would double up on, protein, carbs and fats


Note; It's best to eat carbs around your workout (before and after). Adjust your portions based on hunger, fullness, or other reasons. If you’re trying to gain weight, and you’re having trouble you can add another portion of protein, carbs or fats. And If you are trying to lose body fat and seem to have stalled, you can eliminate a portion of carbs of fats.

Below is a list of foods that I choose from on a daily basis to give me the best results


Protein

Egg whites, whole eggs (limit 1 or 2 yolk)

Lean white meat (chicken or turkey)

Whitefish

Seafood 

Salmon, trout 

Lean beef (grass-fed if you can)

Lean pork (tenderloin)

Canned tuna or salmon (in water)

Vegan protein powder (digests easier)

Tofu

Seitan

beans, lentils (a lot more carbs than protein, not the best option)


Carbohydrates 

Brown rice (basmati, jasmine, long-grain)

Quinoa

Oats

Cream of rice 

Rice cakes

Whole wheat and rice pasta

Root vegetables (squash, pumpkin, yam, potato, beets)

Bread (Ezekiel or 5 ingredients or less)

Beans

Fruit


Fats 

Olive oil

Avocado oil

Extra virgin coconut oil

Avocado 

Nuts and seeds

Nut butter, peanut butter, almond butter, cashew 

Flaxseed 

Grass-fed butter (unsalted)

Olives

Hemp seed

Dark chocolate (2 or 3 squares) 

Vegetables 

UNLIMITED (starchy root vegetables not included in this category)


Fruits 

Grapefruit

Apples

All berries (blueberries, strawberries, blackberries, raspberries)

Cantaloupe

Watermelon 

Acai 


Higher sugar (limit to 1 - 2 servings per day)

Oranges

Bananas

Peaches

Grapes

Pineapple

Plums

Pears

Mango 

Cherries 


Beverages

Water

Coconut water

Herbal decaf tea


Treats

2 times per week I will have a "treat meal" that I've been craving. I will usually have pizza or a burger & fries with dessert or whatever else is on my mind. In my opinion, it's best to eat healthy Monday - Friday, crushing workouts with great energy and have treats on the weekend when I can relax. That way when Monday comes around the cravings have been dealt with and I'm ready to crush another week. Most of the time I will fast prior to my treat, skipping my first meal, this way I'm able to eat a lot more at one sitting.


I hope you have found this post helpful and maybe you can give it a try for yourself :)

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