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).
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.
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.