Today’s post is for all of us who need some help with getting our health back in order. With everything going on, I’m sure I’m not the only one who has fallen off the wagon a little the past few weeks! Bree is amazing with all things fitness, and she’s graciously agreed to show us all how to create a successful meal plan. No matter where you are at in your health and fitness journey, Bree can teach us all a few things!
Have you ever wanted to create a successful meal plan but had no idea where to start? I’m here to help. My name is BreeAnna Cox and I’m a Personal Trainer, Fitness Nutrition Specialist and I specialize in pre- and post-natal fitness. I make A LOT of meal plans and here are some steps to help you get started.
Don’t forget protein!
1- Plan your meals around your protein. Protein will help with your hunger hormone Ghrelin. If you get adequate amounts of protein it will help your insulin levels, as well as your metabolism and help to keep you full. You want to aim for around 20-30g of protein per meal. These are guesses since I can’t calculate your specific macros but it will be a good place to start. If you want specific macros for your body then I would hire a macro coach to help you with your numbers. I can help as well.
Fats are important, too.
2- Include Healthy Fats. You want to make sure you have enough healthy fats in your diet to help your hormones. Example of healthy fats include Avocado, nuts, oils, egg yolk nut butters etc. I would suggest 8-10g per meal.
Your body needs carbs
3- You want to include one ingredient carbs when possible. Refined carbs and sugar wreak havoc on your gut health so you want to limit those and stick to carbs that can be grown. Examples would be rice, quinoa, sweet potatoes, fruit etc. I would suggest around 25-35g of carbs per meal.
Read the label carefully
4- Be careful of hidden calories and fats in dressings and condiments. It’s easy to rack up the calories with things like full fat dressing that can have 14g of fat in one tablespoon. Also, things like syrup can have 50g of carbs per ¼ cup. These little things add up quickly, can hinder your weight loss and throw off a successful meal plan.
Enjoy your food
5- When creating a successful meal plan, you need to eat foods you actually enjoy. If you are not eating foods you enjoy, you will most likely fail. You will not be consistent and it will not become a lifestyle change. Pick foods that you enjoy and the meal plan will be easy to incorporate into your life. Make sure you are eating enough healthy calories so you don’t feel deprived.
Hopefully this is helpful and if you have any questions I’m here to help [email protected]
Stay healthy, Bree
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Thank you for joining us today, Bree! You made meal planning sound so easy, I’ll be able to implement these tips even with homeschooling all my kids right now. Bree was kind enough to put together a pdf with all of her tips for Abby’s Survival Series. Have you joined the list yet? Click the button below to add your email so you can get Bree’s info! And be sure to follow Bree on Instagram for more fitness and health tips!