Your “Diet Plan”

Since I began my health and fitness journey, one of the most frequent requests I get is: “can you please make me a meal plan?”

A meal plan is more complicated than it sounds and is hard to sustain in the long term. Are you a picky eater? Do you like eating the same meals all the time or do you always like to change it up?

So, I will follow you through your day and give general recommendations of meals/ drinks/ snacks that you can have to provide you with the most nutrients possible.

I recommend starting your day off with an immune boost shot, for example ginger shot with some turmeric, orange, lemon or you could also have a warm glass of lemon water. Ginger, alone, has many benefits. Ginger was, historically, used as an alternative medicine, as it aids digestion, helps reduce nausea and can treat several diseases due to the immunonutrition and anti-inflammatory reaction. Orange and lemon both contain a lot of vitamin C and are anti-inflammatory and antioxidants, similarly to turmeric.

Breakfast:

Depending on your schedule, you can decide on having a light, heavier, or no breakfast at all. There are so many contradicting statements that promote or reject the claim that eating breakfast improves metabolism. With both sides having valid arguments, it all comes down to what you eat, how much of it you eat, and if eating breakfast helps you consume less throughout the day. A big concern is the sugary breakfast foods that are usually processed. Sugary cereal is not the ideal food to have in the morning. Not only because of the unhealthy amount of sugar in them, but also because when consuming sugary products like those, you do not stay full for very long. A nutritious breakfast could also improve performance throughout the day and keep you satiated for longer.

A healthy balanced meal would include; some carbohydrates that are rich in fiber, protein, and healthy fats. A couple options for the morning would be having some whole grain bread, some avocado, and smoked salmon and/or egg. Tuna is another great option as a source of protein and even vitamin D. Another option would be to have some greek yogurt or oatmeal with berries (strawberries and blackberries are lower in sugar than most fruits.)

Snack:

If you like having snacks between your meals, a small treat or two to have throughout the day is not a bad idea. Similarly to breakfast, a snack should have some protein, healthy fats and fiber-rich carbohydrates. This includes some nuts and fruits, fresh cut veggies with hummus dip, or even banana and peanut butter on toast. These are good options for a post workout snack as recovery. Snacking is very beneficial for tons of reasons, for instance, it prevents the blood sugar from drastic falls between meals, it increases nutrient intake and helps you sustain energy levels.

Lunch:

Lunch is just as important as the rest of the meals for the same reasons. Yes, we have a bit of a pattern here, but just like we learned with all the other blogs, lunch provides us with energy to maintain a stable level of energy for the day. This is also important for the maintenance of our glucose levels. When you do not eat enough throughout the day, your glucose levels can drop quickly, leaving you tired, and with little energy to function. It is important to find a balance between all the food groups that you are consuming throughout the day and find the right balance between each meal. Carbohydrates contain sugar, so you will want to be careful not to consume it in large portions. However, some people may find that they need the energy from carbs to function properly throughout the day, and that is a choice each should make for their own. I would recommend a salad or veggies with some form of protein, such as chicken or fish. I would finish that with some fruits as a little dessert and source of glucose to fuel your body. Personally, I find it is better for me to eat a lighter lunch, as I feel myself getting tired when it is heavier. This may be because my body is working harder to digest the food. For each their own.

Dinner:

My personal favorite. There is something about going to bed with the satisfaction of being satiated. Having a lighter and earlier dinner is probably a better choice, as it will improve sleep. In addition, it improves heart health, decreases the chance of obesity and even improves your general mood and energy levels. Dinner should consist of a lot of non-starchy vegetables. They are best to have cooked, since the fiber is broken down, therefore, easier to digest. Of course, you will want to incorporate some proteins, like chicken or tofu. Lastly, you can add some grains to your plate, like buckwheat, brown rice or quinoa.

You should recognize that each individual has a different diet that suits their bodies. It is important to get nutrients throughout the day to make sure you fuel your body so it can perform at its full potential. This is just a little guide for my fellow readers. Now, hopefully you can easily come up with ideas for your daily meals.