Help with healthy meal plan?!
Help with healthy meal plan?
I work-out around 4 every morning for about 1hr. then I work from 9-5 and don't get home until 6p.m. I need help with a meal plan that will keep me full all day especially after my work-out (weight train 7x a week, cardio 3x a week)
Answers:
This is tough. Ideally we should have 5-6 small meals a day meaning that one should eat every 3 hours or so. Can you manage to pack some jerky and low-fat cheese with you? How about peanut butter and an apple? Don't avoid all carbs, just the ones that are high on the glycemic index. Throw in a little protein with every snack/meal to feel fuller and to burn fat and turn the fat you have into muscle. Kashi go lean is really healthy stuff to snack on. You could learn to make your own granola bars ahead of time.
Breakfast: 2 egg white omelett, bowl of oatmeal, a handful of berries
Snack: Jerky and a brown rice cake
Lunch: Turkey, fat-free mayo, 1 slice of grain sprouted bread, 1 piece of fruit
Snack: 1 cup Kashi go lean cereal and a cheese stick
Dinner: 1 chicken tenderloin, spinach salad, brown rice
For snacks, I suggested things that weren't super perishable in case you can't refrigerate them.
Main points: Low fat, some protein, good carbs generally make up every meal.
Source(s):
I've lost serious inches and have gained muscle by following the 5-Factor Diet and Workout Plan.
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Try eating 5 times a day or every three hours. Balance carbos with protien every meal. Eat portions under 500 calories each time. Drink three liters of water or more a day. Best protiens turkey, tuna, salmon, cottage cheese ect. Whole grain carbos are best. Veggies and fruit carbos also excellent.