It’s IMPORTANT that we cover all the bases even if it seems to be the simplest topic such as building a plate 101.
More importantly, understanding that you can have a diversity of foods in your diet which will make staying on track with eating more enjoyable! Understating that every meal needs these 3 things!
1. Complete Source of Protein.
A complete Protein source will stimulate the body to preserve/build muscle and burn carbs/fats for fuel, which is key to living a healthy lifestyle! Ideally, we want to aim for: Men 30-40g per meal and Woman 20-30g per meal. Compete sources include:
- Beef
- Chicken
- Turkey
- Fish
- Steak
- Yogurt
- Cottage Cheese
- Eggs Egg \whites
- Tuna Jerky
- Level-1
2. A serving of veggies!
Veggies are key in helping to provide our body with both micronutrients and fiber! Micronutrients play a major role in helping support our natural energy levels, metabolism and immune system! Along with fiber, they also play a key role in our overall digestion! Which helps us to get and maintain the best results possible!
- Rice
- Oats
- Potatoes
- Sweet Potatoes
- Whole grain bread /pasta
- Beans/Legumes
- Broccoli
- Brussel Sprouts
- Carrots
3. A serving of our primary fuel source / Carbs or Fats!
We want to make sure we are providing our body with fuel it can use to have energy throughout the day (fats primarily help here) as well as perform in the gym (carbs primarily help here). It is recommended to hit a minimum of 40g of fat daily. For women, fat grams not only help with energy levels but hormone production as well. Here are some examples:
Carbs:
- Apple
- Banana
- Whole Grains Bread/Bagels/Pasta
- Rice
- Potatoes/ Sweet Potatoes
- Ignition
Fats:
- Higher Fatty protein (eggs, salmon, beef)
- Avocados
- Almonds, Nuts, Seeds
- Grass Fed Butter
- Olive Oil
- Almond Butter
- Omega-3’s
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