Nutrition

A FULL DAY OF PERFECT MEALS

I am a big fan of flexible dieting, and I coach all of my clients on tracking calories and macros so they can make their own choices based on their personal food preferences. But sometimes people just want to eat better and need some guidance on what types of food they should be consuming to improve their physique and overall performance.

 

This article contains what I believe to be perfect meal choices to see you through an entire day.

 

I have added in some extra tips as well as the calorie and macro breakdown for each meal.

BREAKFAST

Overnight Oats
  • 70g Raw Oats
  • 50g Greek Yogurt
  • 150ml Almond Milk
  • 1 Scoop Whey
  • 10g Goji Berries
  • 10g Chia Seeds

558 calories, 40 g protein, 60 g carbs, 20 g fat

Why?

Oats provide a great complex source of energy-rich carbohydrates to help keep you sustained throughout the morning. The Greek yoghurt will provide you with important probiotics as well as some added protein. I have chosen almond milk over regular milk because, in my opinion, it is a healthier option but either is fine. A scoop of whey protein will bump up the total protein content of the meal to the desired amount. The goji berries will provide some simple sugars as well as a host of vitamins and anti-oxidants and the Chia Seeds will provide some essential omega-3 fats.

Muscle Building Tip

Add in a chopped banana and a serving of nuts, this will add an extra 218 calories (20c 11f 7p).

Fat Burn Tip

Switch to a 0% fat Greek Yogurt and drop the Goji berries to 5g, this will save you 100 calories (8c 5f 4p)

Supplementation

Breakfast is a great time to get in a multi-vitamin to ensure you have all of the vitamins and minerals your body needs throughout the day.

LUNCH

Ground Beef with Sweet Potato and Broccoli
  • 200g Ground Beef
  • 200g Baked Sweet Potato
  • 200g Steamed Broccoli Florets

609 calories, 52 g protein, 41 g carbs, 24 g fat

Why?

Ground beef is a great source of protein, B vitamins, and Niacin. B vitamins are water-soluble, which means they cannot be stored in the body for very long, so it is important to regularly include vitamin B rich foods in your diet. Vitamins B-6 and B-12 provide nutrients responsible for healthy blood cells, and immune function. Sweet potato is an amazing source of carbohydrates, they contain many important nutrients and fibre and will help stabilize blood sugar levels and improve digestion. Broccoli is another great source of fibre, vitamins and minerals as well as free-radical fighting phytonutrients turning this into a complete meal.

Muscle Building Tip

Double up on the sweet potato to add in another 175 calories (38c 1f  2p)

Fat Burn Tip

Switch to lean ground beef to reduce the total fat by 10g (90 calories)

Supplementation

Add in a cod liver oil capsule to cover your essential omega-3 fat intake.

PRE-WORKOUT SNACK

1 Scoop whey with 2 slices toast and 50 grams of strawberry fruit spread
  • 24g Whey Protein
  • 2 Slices Whole Grain Bread
  • 50g Strawberry Spread

423 calories, 30 g protein, 62 g carbs, 3 g fat

Why?

The protein from the whey shake hits the blood by workout time, sparing muscle breakdown. Strawberry spread offers sugar, which kicks up insulin to minimize breakdown as well as provide energy. Whole grain bread is a slow release carbohydrate, preventing blood-sugar drops that can come from eating sugar alone.

Muscle Building Tip

Add some nut butter to the toast to add in some extra fats and protein. Just 20g of peanut butter would increase the total calories by 129 (2c 10f 5p)

Fat Burn Tip

Half the carbohydrate total of the meal by dropping one slice of bread and the spread to just 25g.

Supplementation

If you are supplementing with creatine monohydrate, which I recommend you do, you can add your daily 3-5g to this shake.

DINNER

Chicken with Rice and Asparagus
  • 180g Chicken Breast
  • 200g Brown Rice
  • 150 Steamed Asparagus

460 calories, 50 g protein, 52 g carbs, 4 g fat

Why?

180g of chicken breast in this meal provides 40g of complete, lean protein. The brown rice provides a good source of carbs to help replenish glycogen stores after a workout. Brown rice is a great slow release carb, high in fibre and contains many essential vitamins and minerals. Asparagus is another very good source of fibre, as well as folate, vitamins A, C, E and K and chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Muscle Building Tip

Chop up the chicken and fry it in butter or olive oil. This will add in extra calories and fat. It will also greatly improve the texture and flavour of the chicken.

Fat Burn Tip

Half the portion of rice to bring down the total calorie and carb content of the meal.

Supplementation

This is another great time to get in a multivitamin to give your body all of the vitamins and minerals it may need to recover overnight.

All of these meals have a great balance of macronutrients and are packed full of vitamins, minerals and fibre and you can easily manipulate each one to fit your own calorie and macro targets.

 

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