Meal plans are not supposed to be confusing or hard to follow. Here’s how to build your own meal plan for results…
- Find your favourite healthy cookbooks, full of healthy nutritious recipes.
If you’re not sure, ask your trainer or look into the reviews.
- Get a Cup of Tea, a Highlighter and a Comfy Chair
Sit down, relax and look through the cookbooks, adding some tags, highlights or tag all your favourite recipes. The idea should be to choose simple, easy to make recipes at first with small numbers of ingredients.
- Jump on your computer, grab a ruler and a pen and paper and create a fortnightly meal plan worksheet.
Click here to grab a simple copy for yourself. If you want to make your own, use the following headings…
- Day of the Week (Monday – Sunday) x 2 Weeks.
- Meals 1 -6 for each day (Break them up into Breakfast, Mid Morning, Lunch, Afternoon, Dinner, After Dinner (Optional))
- Ideas Column – This is where you put in the recipes you have just found in step 2 and allocate them by when they work best i.e. shakes may be good early in the day and shepherds pie best for lunch or dinner.
- Schedule your workouts and when you plan on eating.
The idea is to identify when you’re working out so you can move and tweak your times to allow for pre and post workout meals.
Here’s a few examples for breaking it down:
- 5.45am – Half a banana
- 7.15-7.30am – Breakfast (Protein and Carbohydrates)
- 10.30 – Mid Morning Snack
- 1-1.30pm – Lunch
- 3.30-4.30pm – Afternoon Snack
- 6-7pm – Dinner
- After 8pm – Healthy Snack
4.30pm Workout (Wake Up at 7.30am)
- 7.45am – Breakfast
- 10.30am – Mid Morning Snack
- 1pm – Lunch
- 3-3.30pm – Afternoon/ Pre-Workout Snack
- 45 – 6.30pm – Dinner (Post Workout so Protein and Carbohydrates)
- 8pm onwards – Healthy Snack
This obviously needs to allow for life… that means you need to mix and match to make it work. Make it work in with routines you already have i.e. childcare or teachers, eat when the kids eat. Nurses on breaks, office workers scheduling meals like a meeting.
- Schedule your meals
Pick your meals from the ideas column and try and utilise the meals across multiple days i.e. Lunch for 2x days running, breakfast 3x days running etc.
- Make a shopping list and shop for results.
- Chop, chop, chop and cook.
- Eat and follow your meal plan.
- Track the results, including how you feel and how you performed (At work, working out and at play)
- Tweak to allow for how you felt i.e. full, hungry, bloated etc. means you make changes to make it work for you.
- Repeat, mixing it up and ensuring variety.
Nutrition is key to results, take some time out to figure out what works for you. Make just 1 – 2 small changes per week and dont’t give up if you slip up every now and then. Changes take time!
Love, Belinda xo