Hi ! I blogged about this today, but figured I'd ask about it on the message boards in case anyone here could help.
I'm looking for a way to shake up my meal plan. So far, I've been eating what the trainer ordered. It's the same 4-6 meals everyday. While it's convenient for me, my folks would like to follow it too, and I know they'd prefer to have some variety.
Here's my meal plan, specifically :
Meal 1: 4 oz. 0% Fat Free Plain Greek Yogurt with 1 Orange and ½ teaspoon of Coconut Oil...
Meal 2: ¼ cup of Oatmeal made with Unsweetened Almond Milk and 3 hard boiled Egg Whites and 1 Whole Egg
Meal 3: 4 oz. Grilled Chicken Breast, a side of Spinach and Cucumber Salad, with Extra Virgin Olive Oil and Lime Juice
Meal 4: 4 oz. 0% Fat Free Plain Greek Yogurt and 1 Orange
PRE WORKOUT MEAL 4 oz. of Grilled Chicken Breast with ¼ cup of Quinoa
POST WORKOUT MEAL: 4 oz. Baked Salmon with ½ Baked Sweet Potato
DRINK 1 gallon min of water daily
My folks also live on a different continent, so some of the things in meal plan (like quinoa, almond milk and greek yogurt) aren't available where they live. My meal plan also doesn't include the staple foods available in their country, and they'd miss those very much.
So instead, I'm trying to analyze what I'm eating so that they can make it work for themselves. Analyzing my meal plan, it seems that the rules are:
- have a protein at every meal (eggs, fish, chicken or turkey)
- have one or two fresh vegetables at least once a day (spinach, cucumbers, asparagus, etc)
- have two fruits every day (like oranges and apples, for good digestion)
- have low glycemic carbs about an hour before working out
- have high gycemic carbs after working out.
- eat small portions every 3 hours (staves off crazy hunger pangs, keeps metabolism humming)
- limit salt and sugar intake
Would this be good advice to give them ? Do you have other suggestions ? I would really like to understand the rules of good nutrition.
| current weight: 172.0