So, I wanted to give you some really simple but practical tips on how to structure your meals and snacks. I am going to keep this super simple, so it shouldn't be too hard to implement.
Every time you eat, I want you to think about getting a good source of protein in, a good source of carbohydrates, a source of fats and get some vegetables in.
I have created some lists below with good sources of each. All you need to do is pick one from each category and include it for all of your meals and snacks.
Protein Sources: Chicken, Turkey, Fish, Prawns, Lamb, Beef, Eggs, Kangaroo, Eggs, Cottage Cheese, High Protein Yoghurt, Whey Protein Powder, Protein Bar.
Carbohydrate Sources: Potato, Sweet Potato, Rice, Pumpkin, Bread, Cereals, Pasta, Oats, Fruit.
Vegetables: Broccoli, Asparagus, Baby Spinach, Carrots, Cauliflower, Mushrooms, Tomato, Peas, Cucumber, Cabbage.
Fats: Avocado, Nuts, Sunflower Seeds, Cold Water Fish, Peanut Butter, Olives, Olive Oil, Coconut Oil, Flaxseed Oil.
Breakfast - Eggs on Toast with Avocado and Tomato.
Snack - Protein Bar, Banana and Mixed Nuts.
Lunch - Tuna, Rice, Baby Spinach, Carrot and Sunflower Seeds.
Dinner - Lamb cooked in Olive Oil, Sweet Potato and Broccoli.
You can literally do any combination that you like, but stick to the general rule of having a source of protein, source of carbohydrates, source of fats and get some vegetables in every time you eat.
Note: Some foods are a mix of protein, carbohydrates and fats. I have just made this super simple. But if you get the basics right, you will get results.
The only exception I would like to add to that is the meal you have around your training. I like to split that meal into two parts. Before I train I go for my carbohydrate source, then after I train I would have my protein source.
That way you don't feel too heavy while you are training and you have energy from the carbohydrates. You then also get your protein in after you train to help your muscles recover.
Examples
Before Training - Banana, Dried Fruit, Toast or Oats.
After Training - Protein Shake, Protein Bar, Tuna or Chicken.
If you train first thing in the morning, you may not need to eat anything at all before hand. However, if you find you lack a bit of energy early in the morning. I would just have a bit of extra carbohydrates the night before and then have your protein after your session.
Adam Simpson is lead trainer and founder at Repetitions Group fitness and Personal Training. Visit: www.repetitionspt.com.au
