Build
Welcome to our next blog! Last week we learned the basics, analyzed our current eating habits and now it's time to build! My hope is that you have seen areas in your eating that can be improved and begun to make small changes in the right direction. It could be your plates look nothing like I described, or you’re over/ or under-eating in certain food groups. All of these are common mistakes and are holding you back from reaching your goals.
The way forward isn’t cutting out all your favorite foods. In fact it's quite the opposite. I want you to begin adding things into your daily meals. Whether it be fruits, vegetables, healthy fats or lean proteins. Let's begin to add these nutrient-dense foods into your daily eating. My guess is that some less than ideal foods will begin to fall out, due to feeling fuller, and appreciating how well these foods make you feel. Let's begin building your own meal plan with the goal of sustainable success!
Meal Planning
Creating a meal plan is essential to fueling your body for success. Here’s what you need to know:
How to Create a Meal Plan?
When creating your meal plan, it’s essential to focus on whole, nutrient-dense foods that will provide your body with the energy and nutrients it needs to perform at its best. Start by determining your goal from our first blog and begin constructing your plates accordingly.
Consider batch cooking or meal prepping for the week ahead to simplify meal planning. This can help ensure healthy meals and reduce the risk of reaching for less optimal options when you’re short on time.
What Should a Typical Day Look Like?
A typical meal plan should include a variety of whole foods, including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Here’s an example of a typical day’s meal plan for an average person:
Breakfast: Greek yogurt with berries and almonds
Snack: Apple
Lunch: Grilled chicken with sweet potato and roasted vegetables
Snack: Protein shake with banana
Dinner: Grilled salmon with salad and half a cup of rice.
Tips for Meal Planning and Preparation
Plan ahead: Set aside time each week to plan and prepare your meals.
Batch cook: Cook in bulk to save time and ensure you have healthy meals on hand.
Use simple recipes: Keep your meals simple to save time and reduce stress.
Don’t skip meals: Skipping meals can lead to low energy levels and poor performance.
Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support optimal performance.
Following these tips and creating a meal plan that works for you can fuel your body for success and achieve your goals.
Tips for Modifying Meal Plans to Fit Your Needs
Remember, these are just sample meal plans; you should modify them to fit your needs and preferences (refer back to the first blog). Here are some tips to help you do that:
Adjust portion sizes based on your individual needs.
Swap out ingredients to fit your dietary preferences or food intolerances.
Experiment with different cooking methods or seasonings to keep things interesting.
Using these meal plans as a starting point and making modifications as needed, you can create a plan that fits your needs and helps you achieve your physical and performance goals.
Common Mistakes to Avoid
Maintaining good eating habits is essential for everyone to achieve their fitness goals. However, some common mistakes can hinder progress. Here are some of the most common mistakes to avoid when building your own nutrition plan.
#1: Not Eating Enough
One of the most common mistakes that people make is not eating enough to support their training. Consuming enough calories to fuel your workouts and support muscle growth and recovery is essential. Under-eating can lead to fatigue and decreased performance. If you’re feeling like this you may need to begin increasing the amount of food you consume on a daily basis.
#2: Overeating Processed Food
Processed foods are often high in calories, saturated fats, and sugar and low in nutrients. Eating too much-processed food can lead to weight gain, inflammation, and increased risk of chronic diseases. Instead, focus on whole, nutrient-dense foods, such as lean proteins, fruits, vegetables, and healthy fats.
#3: Not Drinking Enough Water
Proper hydration is crucial for you to perform at your best. Dehydration can lead to decreased performance, fatigue, and muscle cramps. Ensure you drink enough water throughout the day, especially during and after workouts.
That wraps up our second blog on nutrition. I hope that you have now developed the tools and understanding needed to begin building your own meal plan. Because, let's face it, who knows what you like to eat better than you?
Next week we will take a look into supplements to support your health.
Much love,
Danny x