Knowing what, when and how often to eat, will keep you full while also maximizing your fat loss. Here’s an idea on meal timing, plus a free sample daily meal plan.
It doesn’t really matter if you choose to eat before of after a workout. Your body is better at metabolizing carbs in the morning and post workout, so have some carbs for breakfast. If you have done a workout, try to eat breakfast within 30-40 minutes post workout. Also make sure you’re eating lots of protein and fiber at breakfast to keep you full for the rest of the day.
Make yourself a protein smoothie with 1 scoop of protein, 1 cup of almond milk, ½ banana, 1 cup of berries, 1 tablespoon of chia seeds and 1 tablespoon of natural peanut butter (optional). You can even make this the night before. If smoothies aren’t your things, make some scrambled eggs with 1-2 eggs and 2 egg whites, a few slices of bacon (cut off the extra fat), wilted spinach or kale, and some baked beans. Also have 2 large glasses of water (more if you’ve exercised).
Eat a morning snack to avoid overeating at lunch. Try a piece of fruit, small tub of yoghurt, or a protein ball. 1 large glass of water.
Avoid starchy carbs at lunch and instead focus on lean protein and vegetables and salad. Make yourself a big salad with chicken (or an alternative protein), salad, veggies and a pesto dressing. 2 large glasses of water.
Have a protein shake, boiled eggs or carrot sticks and dip. If you’re working out after work, you can have a higher carb snack such as fruit. 1 large glass of water. By now, you will also be aiming to have had at least 2L of water.
Try to avoid making dinner your biggest meal of the day. Eat some protein (fish, chicken, beef, etc) with lots of vegetables. Stir-fry is a great option. If you’ve done a workout, add some sweet or white potato, or brown rice. Avoid having seconds and also avoid dessert.