Meal Prep Made Easy!
Meal Prep Made Easy!
A healthy lifestyle does not happen overnight. Now I know what you’re thinking…..cardio, weight training, duration of the two, what to train when. Oh no then there’s nutrition!!!!! What do I eat, when do I eat it and how much do I eat?? Well I’m going to simplify things for you a bit. This simple rule I am going to share with you is as easy as 1-2-3. Now of course this rule is one that comes with modifications depending on your fitness goals. However, the concept remains the same. It is the thirds rule. The next time you sit down to have your meal, take your plate, and divide it into thirds. Fill 1/3 with protein, 1/3 vegetables, and 1/3 carbohydrates. Simple as that. As previously stated this rule is made to be modified depending on your fitness goals. The modifications will be in the types of protein, carbs, and veggies you consume. For a more detailed selection that is going to fit your individual needs and fitness goals, visit a certified specialist in fitness nutrition like myself. I will develop a plan that is specifically for you that will get you the results you want. We will take a closer look at what you need in your diet to live that healthy lifestyle and get you in your best shape ever. We will discuss what and how much you need of the following….
Protein: Protein is going to help you burn fat, build lean muscle mass, and help with muscle recovery. Protein is an essential component of every cell in the body. Protein choices may consist of grass fed beef, chicken, turkey, salmon, tilapia, and bison just to name a few. Now some of these proteins are leaner than others and depending on your fitness goals, would be better paired with certain carbohydrates.
Carbohydrates: Carbohydrates are your body’s main source of energy. When you take in carbs, your body breaks down the sugars and absorbs it into your bloodstream. At this point, it becomes glucose. Your body needs glucose to have the energy to do everything from breathing to weight training. I’m sure you have heard of simple carbs versus complex carbs, both have their benefits. Again, depending on your fitness goals, there is a place in your meal plan where they fit in perfectly. Brown rice, sweet potato, basmati rice, oatmeal, select cereals, and yes, even bread can be great sources of carbohydrates.
Vegetables: Vegetables keep the internal systems in perfect condition. The consumption of vegetables takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels. With a diet rich in vegetables, you benefit from abundant amounts of antioxidants that prevent diseases like cancer, cardiovascular problems and strokes. Moreover, vegetables deliver ample amounts of vitamins, including folate, vitamin A, vitamin K. Fill 1/3 of your plate with collard greens, asparagus, spinach, kale, a salad that includes cucumbers, celery, mushrooms, and tomatoes. Just beware of the creamy fat filled dressings. Some vegetables contain a great deal of natural sugars which aren’t always the best to choose from. I usually don’t recommend, peas, carrots, corn and even certain types of squash could be considered starchy vegetables.
When you follow the Thirds Rule, you will have a balanced meal with all three macronutrients that are essential for a healthy lifestyle. There you have it my friends, the rule of three. For more information on nutrition, a meal plan that fits your individual needs, fitness goals, and body type, or if you’re looking to hire a personal trainer contact us.
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