Home / / #122 Meal Timing & Sample Daily Meal Plan

#122 Meal Timing & Sample Daily Meal Plan

By Rachael Attard, Updated Oct 7, 2015
meal timing

Knowing what, when and how often to eat, will keep you full, maximize your muscle growth and also maximize your fat loss. Here’s an idea on meal timing, plus a free sample daily meal plan.

8:00am – BREAKFAST

It doesn’t really matter if you choose to eat before of after a workout. But you MUST eat breakfast. 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).

smoothie

10:30am – MORNING SNACK

Eat a morning snack to avoid wanting to eat big at lunch. Try a piece of fruit, small tub of yoghurt, or a protein ball. 1 large glass of water.

1:00pm – LUNCH

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.

meal timing

3:30pm – AFTERNOON SNACK

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.

7:00pm – DINNER

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.

meal timing

 

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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11 comments on “#122 Meal Timing & Sample Daily Meal Plan”

    melanie Lauck says:

    Can I get a week meal plan? I have already purchased the 2 programs but can’t find the meal plan

      Diana - Lean Legs Support says:

      Hi lovely,
      The meal plan starts from page 56 in the main ebook. You will find all the recipes in a separate recipe ebook. Please let me know if you need any of these ebooks resent to you.
      Here’s the link where you can download the free 7 Day Slim Legs Diet! :) xx

      Love,
      Diana

    Mai says:

    Hi Rachael!
    If I do my afternoon workout at 4pm for example, would you recommend I eat carbs (such as jasmine rice, rice or egg noodles) for dinner? Thanks! xx

      Diana - Lean Legs Support says:

      Hi lovely,
      If you’re trying to lose weight, it’s better to have a low carb dinner (eat more carbs before a workout). Otherwise, you should be fine! :) xx

      Love,
      Diana

    Zoe says:

    Hey Rachael!

    Sometimes if I have a larger lunch after a workout I’m not really hungry at my afternoon tea time which is when I’ll usually have a protein shake and some nuts. I’ll eat the nuts because they’re little but is it okay if I have my protein shake for desert? Not having it would unbalance my macros and I don’t really eat enough protein as it is. Would there be any adverse side effects by having about 20g protein later on in the day (8:30ish) or should I just cut it out?

    Love your program by the way!
    Thanks,
    Zoe

      Diana - Lean Legs Support says:

      Hi lovely,
      The best time to have a protein shake is before or after a workout. You can also have it for dessert or in the evening, it’s up to you!

      Love,
      Diana
      xx

    Natalie says:

    Hey what protein powder do you use?!

      Rachael Attard says:

      Hi Natalie,

      I use Proper Protein revitalize whey :) x

    Claire says:

    Hi Rachael! :)
    I wanted to ask you something but it has nothing to do with this topic x)
    Do you know how to align the spine? And I would say the body in general.
    Some tips or workouts to strengh the spine and kind of “protect” it. With my heavy school bag, I fear I took some bad habits and as result, my spine is not really straight.
    Thank you ^^ keep going on!

      Rachael Attard says:

      Hi Claire, if you feel like your spine isn’t straight then you should definitely go and get this checked out as it could be something unrelated to carrying a heavy school bag (such as multiple sclerosis). Good luck hun! xx