NUTRITION
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Easy Healthy Eating Guidelines
- Eat 5 to 6 small meals per day every 2-3 hours.
- Do not skip meals, especially breakfast.
- Include lean protein sources such as chicken breast, turkey, fish, or lean beef.
- Incorporate healthy fats from sources like avocado, nuts, seeds, and olive oil.
- Include omega-3 fatty acids by consuming fatty fish like salmon, mackerel, or supplementing with fish oil.
- Include limited complex carbohydrates in every meal, such as quinoa, brown rice, whole-grain bread, or sweet potatoes. (If cutting, reduce carbs but still include them strategically.)
- Eliminate simple carbohydrates like sugar and white flour.
- Use Stevia sweetener instead of Sugar
- Avoid highly processed foods that are low in nutrition.
- Drink at least one gallon (3.8 liters) of water every day to stay hydrated.
- Weigh your food to ensure proper portions and track your calorie intake accurately.
- Store your food in individually portioned containers for convenience and portion control.
- Use a food cooler or meal prep bag to carry your meals with you throughout the day.
Remember, it's essential to tailor your meal plan and portion sizes according to your specific needs and consult with a nutritionist or dietitian for personalized advice. Regular exercise, including both resistance training and cardiovascular activities, is also crucial for achieving your muscle-building and fat-loss goals.
Meal Prep
Below are several pictures of typical meals for building muscle that work for me. These portions may not be right for everyone, based on their body shape, metabolism, and level of exercise and caloric burning. When I want to stop bulking (building muscle) and start cutting fat and water retention, I cut the portions in half or thirds to create a caloric deficit, decrease my carbs and increase my water intake to two gallons per day.