Are you finding yourself eating fast food because nothing is in the fridge?
Forgetting to bring lunch to work so we hit the drive thru instead?
Too lazy to cook dinner, so order pizza?
In this day and age, we are busy people. In fact we are raising kids, both parents working, and some still going to school. At times we try to conserve our energy for the most important areas in our lives at that time.
We have all been in the situtations listed above, it happens. The more it typically happens, the bigger clothes we have to buy.
I thought I’d share with you a very important tool that people do to create success. They plan things.
Want an awesome vacation? We Plan it.
How about a birthday party? Planned.
Workout PLAN. Builders PLAN. You get where I’m going.
How about our meals for dieting success? Hmmm…the people that it is important to, yes. For the others? Maybe not so much.
You see, typically if we want success in areas in life we typically have to plan it.
If its important enough to you, you will take the time out and plan things to make them work.
Meet the marathon meal method. Its cooking your meals ahead of time, so then we don’t hit the next drive thru or order pizza.
And for my high schoolers, this is going to teach you some successful tools when you’re going off to college.
Marathon Meal PLAN
- Find out how many calories you need to eat.http://www.hawaiiwatersports.net/masonpersonaltrainer.com/wp-admin/post.php?post=324&action=edit
- Find out how many meals you are going to eat in a day.
- Write up your diet plan
- Write up your grocery list
- Cook your meats, rice, veggies, and even hard boil your eggs if you need to save some time.
- Make some on the go options to your meal plan. Rice cakes, packets of tuna, yogurts, protein shakes, nuts, bananas and apples are all some ideas.
- I like to cook my meats 2 to 3 times a week so it doesn’t take like card board by the end of the week.
- 80/20 rule… 80 percent of your diet should consist of your marathon meals and 20 percent of them can be of “naughty foods”. Here is a list of proteins, carbs, and fats for the 80% of the time and I’ll give you a bonus for the “naughty” foods for carbs and fats (typically these will be a combo food) I would aim to weigh your food out if you want ultimate success with this rule.
Lean Protein sources and examples of portion size for a woman trying to diet (if they are noted they would count as a serving of fat as well), men trying to diet may use this and just add more meals per day
1 serving of these sources are roughly 120 cals per 4 ounces and the ones with fat added is about 180-220 cals per 4 ounces and have roughly 15-25 grams of protein
- 1 canTuna and 4 0z any white fish
- 1/2 cup Low fat cottage cheese
- 6 egg whites
- 4 whites 2 yolks (would be with fat added)
- 4 oz boneless skinless chicken breast or tenderloins
- 4 oz boneless skinless turkey breast, or turkey deli meat (low sodium)
- 4oz pork tenderloin
- 4oz flank, top sirloin or filet mignon (would be with added fat)
- 1 scoop of whey, casein, isolate, or soy protein
- 15 shrimp
- 5 sea scallops
Carb sources to use 1/2 cup is a serving or 150grams for starch sources. A jumbo potato cut in half is roughly 250 grams , so think a third of a jumbo potato. Servings for these listed are 100-150 calories.
- 150 g or 5 oz sweet potatoes
- 1/2 cup oats, oat bran, or cheerios (30g)
- 100g or 1/2 cup rice (any)
- 2 rice cakes (any)
- 1 slice of ezekiel bread
- 1/2 cup beans
- 1/3 cup cream of wheat, or grits
- 1/3 cup of pasta
- 1/2 cup of corn
- Fruits are carbohydrates and should be counted as one.
- 1 banana
- 1 apple
- 1 grapefruit
- 1 orange
- 12 large strawberries
- 1 cup berries (any)
- hand full cantaulope, honeydew, or watermelon (220g)
- 1 cup diced pineapple
Fat sources to stick to 80% of the time. All of these fat sources are roughly 100-120 calories for application purposes. I want you guys to be able to use this and apply it!
- 1tbsp of nut butter (16g) almond, peanut, cashew, coconut
- 12 almonds
- 2 slices for 45 cal thin sliced cheese
- 1/3 of an avocado
- 1 square of 70% dark chocolate
- tbsp of olive, coconut, almond, flaxseed, primerose, borage oils
- egg yolks (the yolk contains the fat 2 egg yolks = a serving of fat)
- 5 walnuts
- 1 tbsp butter (real butter contains cla and is actually good for you SUPRISE!)
vegetables are good for you period. I suggest eating at least 2 servings of vegetables a day. They have vitamins, minerals, phytochemicals and other health benefits. Some are considered a starch, so those vegetables would be counted as a carbohydrate serving. Here are some examples of vegetables that are pretty low in calories per serving.
- green beans
Some things to eat 20% of the time are listed below and they would fill the carbohydrate portion of the meal and if they fill the fat I’ll add it in parenthesis.
- 16 sour patch kids
- 2 fun size packs of skittles
- 1 skinny cow ice cream sandwich
- 1.5 servings of slow churned vanilla ice cream
- 1/2 cup pop corn buttered(thats an added fat)
- 1 bag of individual wrapped chips (fat added)
- 15 pretzels
- 1 100 cal special k bar pack
- 1 serving of regular fat ice cream (fat added)
- 1 pop tart (fat added)
Those are just a few to try. Its just a way to allow yourself to feel like you can eat what you want (within your specified calorie range)
Good luck to you guys on the weight loss journey!