A formula for the most effective meals that will allow you the most energy with the most nutritious and healthy foods will help you in your physical fitness program.  Without your body having the fuel it needs to perform, you will do very little in the way of sculpting your body the way you see fit. 

Many other meal plans and diets will take away some important vitamins and foods that provide things like complex carbohydrates in the name of losing weight. 

You should not be concerned with losing weight as much as you should be concerned with eating a proper diet that provides you with energy and the fuel needed. Plus, it’s fat you want to lose, not weight! 

You should first stick to foods that fill you up more by looking for foods that are high in fiber.  This will help you concentrate on eating fruits and vegetables and attempt to stay away from sweets and high fat foods. 

Another item you should keep in mind is that you will want to have many small meals spaced apart instead of large meals.  Think of it as a fire, and you want to make the fire as hot and burn as bright as possible. What would be the best way to make the fire like this?

Would it be better to add small sticks at different times or a large log at one time?  Obviously smaller sticks will feed the fire and create a higher heat as compared to a large log that will drain the power of the fire quickly.  The following meal plan will show you an example of what you should eat and how you should schedule your meals.

Breakfast:

This is the most important meal of the day and should never be skipped.  Plan on high fiber cereals, fruit, or high protein yogurt mixed with fruit.  Also whole wheat toast is a good option.  Limit the amount of fats and sugars, and try and get a combination of the suggested foods throughout the week.

Mid-Morning (Brunch):

This is a good time for a healthy snack.  This might include an apple dipped in a tablespoon of peanut butter.  A small portion of cottage cheese topped with fruit or a cup of healthy popcorn.  Peanut butter is ideal because it is a good source of protein.

Lunch:

Lunch may consist of a salad with fat free dressing topped with baked chicken, salmon, or tuna (these are mood foods if you had forgotten).  Dark green leafy salads have more nutrients than plain iceberg lettuce.  Be adventurous, and experiment with different tastes!

Mid Afternoon:

A snack would be good here.  A good example of a snack would be things like a fruit smoothie or fat free yogurt.  It would also be a good idea to munch on some fresh vegetable sticks.  It is a good idea to prepare fresh vegetables ahead of time for snacking.  That way, they are convenient and easy as well as healthy snack choices.

Dinner:

Dinner may include baked, broiled, or grilled low fat beef, chicken or fish or even trimmed pork.  Experiment with different seasonings, and instead of using salt you can use such spices as garlic powder.  Steamed vegetables can accompany any meat choice.  Again, season with fat free butter sprays and avoid heavy creams and fats.

Keep Going!

James Villepigue CSCS