Fitness Eating Routine

What you put into your body will form 75 – 80% of the results you will see. Therefore, it is  extremely important to be consistent in your eating routine, to eat 5 – 7 small meals per day  and to plan ahead.

An eating routine is a huge topic and I will aim to put up some detailed meal plans, articles  on good foods and healthy recipes. But if I were to sum up the basics of what you should or  should not be eating into a short paragraph, I would say, avoid all refined sugars and as  much processed food as possible. As to what you should be eating, aim for protein rich  foods, such as chicken, turkey, tuna, fibrous carbohydrates, such as green veg and salad  and limited good fats, which includes olive oil, almonds and flax seed.

You can increase your metabolic rate by increasing the number of meals you eat throughout  the day up to maybe five or seven small meals. This works because every time you eat, you  increase your metabolism, though you have to ensure you don’t increase the total number of  calories you eat. If your normal (or desired) intake is 1800 calories daily and you want to  eat 6 meals a day, then you could allow 350 calories each for your 3 main meals, breakfast,  lunch and dinner (1050 calories) and 250 calories each for your 3 snacks (750 calories) at  mid morning, mid afternoon and pre bedtime. These 6 meals total 1800 calories a day. You  can change these around if necessary to account for a training session, but this will be  covered in a later article.

Plan Ahead. Choose one day during the week when you have a couple of hours free to  prepare your food for the next 5  days. I say 5  because I only prepare my food for Monday  to Friday but some people may find it easier to cover the full 7 days. I aim to make all my  lunches and dinners for the working week. This ensures that I am not tempted to reach for  fast, high calorie food, which ends up being more expensive anyway.

I prepare my week’s food on a Sunday, making sure I check on portion sizes, based on the  “size of your hand” principle. This usually means one chicken fillet, a cup of lean mince or a  palm-sized piece of steak for each adult. Because the protein preparation is the most  time-consuming, this is mostly what I prepare ahead of time. The carbohydrate portion is  usually salad, which I prepare in the morning, or frozen vegetables which only take a few  minutes.

For example, for Monday to Friday of this week, I decided to have two chicken dinners, two  fish dinners and one steak dinner. The fish is frozen and therefore only requires 15 minutes  baking on the day of use. So, on Sunday of this week, for two people I cooked 8 chicken  fillets, 6 hard-boiled eggs and 2 steaks. Four of the chicken fillets were for dinners, and four  were for lunches. I put two cooked sets in the fridge and two cooked sets in the freezer, for  later in the week. I work on the assumption that cooked meat can be kept safely in the  fridge for two or possibly, three days. The cooked steak went in the fridge, as it will be used  early in the week, along with the eggs, which make excellent snacks or breakfast choices.

This leaves just snacks to be prepared for the end of the week and it is easy to boil some  more eggs on a Wednesday evening.

On a closing note, always remember, failing to plan is planning to fail. For more information  on fitness and diet look at the WordPress  Blog – My Fitness Tale

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