3 Steps To The Ideal Meal Plan
Most of us have heard that abs are made in the kitchen, but it doesn’t just stop there! Nutrition and what you intake, will be a direct reflection of what you get out of your body, as well as what it becomes. Most of us have fallen short on the nutritional side of our training due to the extreme diets and misinformation out there. So Athletes Insight has created these 3 simple steps towards mastering an ideal meal plan just for you!
Sticking to a meal plan doesn’t have to feel like the end of the world. Whether you’re new to nutrition or an experienced dabbler of fine cuisine, the perfect meal plan is out there for you. In this article, we will show you how your diet can MAKE (not break you)! As well as give you tools you can takeaway to construct the perfect plan for you to achieve the new healthier, happier version of yourself. Here are the 3 Steps To The Ideal Meal Plan, let’s get started!
#1 View It As A Nutritional Plan, Not a Diet.
Crash diets and fad diets frequently let you, the athlete down, because diets are often overly complicated and make it unrealistic for most people to follow them. Think of this guide as less of a diet plan and more of what it is, a nutritional guide aimed at helping you achieve and maintain your healthiest self. It is important to note, it is not hard to see and feel almost instant results from a healthy nutritional plan. However, it will take a bit of due diligence on your part to ensure your desired goals are met! Which lead us into point #2…
#2 Know Your Goal
Make sure you have a goal in mind for your nutritional plan and also consult with your doctor to make sure you are supplying your body with the appropriate yummy nutrients you need to succeed! Knowing what health goals you would like to achieve i.e: lean muscle mass, weight gain, more energy, etc, will be your compass when designing the best nutrition plan for you.
The National Institute of Health provides a perfect example of what it looks like to have a nutritional goal in mind, this example being a caloric deficit in order to achieve weight loss:
To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).
For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:
- Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
- Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.
#3 Know What To Shop For!
A nutritional plan is useless if you have no idea what to even shop for. Below you will find an Athletes Insight approved shopping list to give you an idea of the type of tasty foods you need to reach your dietary needs.
A healthy eating plan is going to emphasize vegetables, fruits, whole grains, and fat-free or low-fat dairy products, as well as include lean meats, poultry, fish, beans, eggs, and nuts. Be aware and try to limit trans fats, sodium, any added sugars and finally, control your portion sizes! Enjoy this quick and easy 7 day meal plan to get you started on the right foot!