Sample meal plans/Meal Format/Food List - 13 WTHR Indianapolis

Fitness with Dave Patania

Sample meal plans/Meal Format/Food List

Dave Patania/WTHR Sunrise

Listed below is a basic, sample meal plan for both females and males. They will give you an idea of how to eat high quality foods in a five-meal-per-day format for fat-loss and lean muscle gain. Don't fall for the run-of-the-mill diet plans that have you eating processed cereals, processed flour products, juices loaded with sugar and other crap that people try to pass off as "healthy."

Just because a food is low calorie or fat-free, that doesn't mean it is good for you in the long run. The focus should be primarily on whole-foods that are structurally sound and loaded with naturally occurring nutrients. Low calorie "this" or low carb "that" is not the true essence of healthy eating but rather the consistent intake of whole, balanced, quality foods and nutrients. All the fat free/low calorie products have their place but they should only be small additions to meals for flavor and variation to a whole food meal plan, not the majority of food that you eat.

Building a foundation requires using the simple basics and that is what these plans are based on.....basic whole foods with a touch of the extras for flavor.

Every meal should be balanced. Meal 1 should have a lean protein, quality carbohydrate and veggie if you choose. Easy on the fruit because when you are initially trying to drop bodyfat, it can increase fat stores. Even though it contains the "natural sugar" fructose, doesn't trigger an insulin spike and has a stabilizing effect on blood sugar, it is still a simple sugar that can be stored as bodyfat if your body is not working at optimum levels.

If you are not efficient at utilizing bodyfat and/or in good physical condition, your body will take this natural sugar and store it as bodyfat. I am not saying fruit is bad or not to eat it, but just go easy until you reach your desired bodyfat levels. When you do eat fruit, stick with quality fruits such as a small amount of strawberries, blueberries or a sliced ½ of an apple or peach. Most people load up on huge fruit salads, thinking they are doing great and then wonder why they can't shed bodyfat.

Your eating format is simple! Basically, you will be taking a normal three-meal-per-day format and placing a supplement in between each meal to give you a total of 5 moderate sized meals per day. It is best start out by using a supplement between meals because most people are busy and don't have the time to get in a balanced meal in between breakfast/lunch and lunch/dinner. Grabbing an easy to eat shake or bar makes it really convenient and easy to stick with the plan. Meals 2 and 4 should be a supplement. If you can eat 5 whole-food meals per day, that is great!

However, when starting, people find it difficult to prepare and eat whole-food meals that many times per day. This is why supplements are so helpful. As you get used to eating more frequently, you will be more able to eat a food based meal 5 times per day. Until then, just stick with a convenient supplement to keep things simple. Meal 3 will have a lean protein, quality carb and lots of veggies. Meal 5 will have a lean protein, no carb and double veggies. Your evening snack should be a protein or no sugar snacks such as sugar-free Jell-O or a Sugar-free Popsicle.

Having a protein or no sugar/no calorie snack will lessen your chances of storing fat while you sleep. In the morning, your body is very efficient at utilizing calories but as the day winds down towards the evening, it becomes less efficient because it is preparing for bedtime and recovery. When you sleep, your body uses your consumed nutrients to repair tissues and recover from your daily activities. When involved in consistent physical activity, the body uses these proteins and micronutrients (vitamins/minerals etc.) for these recovery processes. Eating starchy carbs before going to bed (even if you are a high level exerciser, endurance or competitive athlete) can leave too many carbohydrates in the system that will most likely get stored as bodyfat. This is because carbohydrate is primarily your energy providing nutrient and you don't need your high octane fuel when you sleep. So, as the day winds down, curb your starchy carb intake and opt for a protein/veggie based meal for your last 2 -3 meals and/or no sugar/calorie snack.

MEAL FORMAT

Eating healthy is great but you must also be exercising! Remember, it is all about hard work, consistency and the balance of nutrients with activity. Stick with eating in this format because frequent meals will give your metabolism a boost and keep your body packed with quality nutrients. This format is just a basic framework to get you started. As you learn more, you can expand and focus your meal plan more specifically to your desired needs.

Breakfast Lean protein and quality carb (with veggie if you choose)

Snack (2-3 hrs later) Protein shake and quality carb

Lunch (2-3 hrs later) Lean protein, quality carb, veggie

Snack (2-3 hrs later) Protein shake

Dinner (2-3 hrs later) Lean protein, no carb, double veggies

Night snack (protein/veggie or no carb/no sugar snack)

Female fat loss and lean out

Meal 1
· 3-5 scrambled Egg Whites or Egg Beaters

· ½ cup of cooked Original (not quick or instant) Oatmeal or whole grain Brown Rice sweetened with Splenda or Log Cabin Sugar free syrup made with Splenda, Molly McButter butter sprinkles and Cinnamon to taste

· ½ Tbs. of flax oil (for essential fats)

· Glass of water

Meal 2 (2-3 hrs later)

· 1 serving no sugar added Protein Shake with ¼ cup of whole oats added to mix

Meal 3 (2-3 hrs later)

· Large 2-2 ½ cup Spinach and leafy-green Romaine lettuce Salad with a 6 oz. Grilled chicken breast on top with fat/sugar free dressing on the side try "Newman's Own"

· ½ sweet potato (plain or with cinnamon on top) or ½ cup cooked brown rice

· Glass of water, Crystal Lite or unsweetened iced tea

Meal 4 (2-3 hrs later)

· 1 serving no sugar added Protein Shake

Meal 5

· 6 oz. grilled chicken/turkey breast or broiled fish (such as Halibut, Tilapia, Tuna, Salmon, etc.)

· 2 cups of steamed veggies (Broccoli, Asparagus, and Cauliflower etc.)

Night Snack

· Sugar free Jell-O or 1 serving no sugar added Protein Shake

Male fat loss and lean out

Meal 1

· 6-10 scrambled Egg Whites or Egg Beaters

· 1 cup of cooked Original (not quick or instant) Oatmeal or whole grain Brown Rice sweetened with Splenda or Log Cabin Sugar free syrup made with Splenda, Molly McButter butter sprinkles and Cinnamon to taste

· 1 Tbs. of flax oil (for essential fats)

· Glass of water

Meal 2 (2-3 hrs later)

· 1-2 serving no sugar added Protein Shake with ¼ cup whole oats added to mix

Meal 3 (2-3 hrs later)

· Large 2-2 ½ cup Spinach and leafy-green Romaine lettuce salad with a 8-10 oz. Grilled chicken breast on top with fat/sugar free dressing on the side try "Newman's Own" or 2 cups steamed veggies instead of salad w/8-10 oz. Chicken breast on top

· Small (4-6oz.) sweet potato (plain or with cinnamon on top) or ½ cup cooked brown rice

· Glass of water, Crystal Lite or unsweetened iced tea

Meal 4 (2-3 hrs later)

· 1-2 serving no sugar added Protein Shake

Meal 5

· 8-10 oz. grilled chicken/turkey breast or broiled fish (such as Halibut, Tilapia, Tuna, Salmon, etc.)

· 2 cups of steamed veggies (Broccoli, Asparagus, and Cauliflower etc.)

· Glass of water, Crystal Lite or unsweetened iced tea

Night Snack

· Sugar free Jell-O or 1 serving no sugar added Protein Shake

Food List

Keep things simple at first and stick with this limited list. As you progress, you can move on to more choices. However, this keeps things limited, focused and simple yet allows for variation. Too many people get caught up in having huge food lists, which just leads to confusion and poor choices.

Proteins

· Chicken and Turkey breast
· Fish (Halibut, Mahi Mahi, Tilapia, Tuna and Salmon-limit Salmon to 2 times per week because of it's higher fat content)
· Lean beef (93% or higher) once or twice per week or try Buffalo. Yes, I said Buffalo! It is my preference over beef and much leaner. Don't knock it 'till you try it. You will be surprised at how good it is. The Native Americans had it right the whole time and the Settlers were just plain stupid! Native Americans didn't live off Buffalo for generations just because they made great coats and ceremonial headdresses! Buffalo is a very lean, nutrient packed and clean tasting meat. Buffalo are lean, strong, fast and proud. They say you are what you eat!

· No sugar added Protein shakes and mixes

Carbohydrates

· Original Oatmeal
· Whole grain brown rice
· Steel Cut Oats (can find at health food store, same as oats just different consistency for variation)
· Brown Rice Farina (can find at health food store, same as brown rice just different consistency for variation)
· Plain Sweet Potato or regular Potato
· Frozen or fresh Corn, Lima beans, Green Peas

Fibrous Carbohydrates or Veggies

· Broccoli
· Asparagus
· Squash
· Spinach
· Kale
· Cauliflower
· Green beans
· Leafy Salad greens

Fruits (Use in smaller amounts at first for taste and cleaning the palate while you are going for initial fat loss. Once you are closer to your goal size/weight, you can incorporate more as you progress)

· Strawberries (fresh and/or frozen with no added sugar)
· Blueberries (fresh and/or frozen with no added sugar)
· Raspberries (fresh and/or frozen with no added sugar)
· Peaches (fresh and/or frozen with no added sugar)
· Apples (fresh)
· Pineapple (fresh and/or frozen with no added sugar)

Fats

· Flaxseed oil - great for providing body with much needed omega 3 and 6 fatty acids. For starters, Women take a ½ to1 Tbs. a day, Guys do 1-2 Tbs. a day
· Safflower Oil - Great for recipes and cooking
· Canola Oil - Great for recipes and cooking

Food Additions

· Splenda sweetner-(or sucralose) Made from sugar but does not get metabolized or stored as fat like sugar. You can put it in your oatmeal and brown rice for breakfast etc. Can get in isle where you get sugar at your local grocery store
· Log Cabin Splenda Syrup-Again, Great for oatmeal and brown rice at breakfast but adds no sugars to get stored as fat!
· Molly McButter- Imitation butter sprinkles for breakfast and on Veggies at lunch and dinner. Tastes good! It has salt in it so use it sparingly for taste only!
· Spices- Any spices that add flavor but no sugar, fat or too much salt. Use things such as cinnamon, natural vanilla extract and nutmeg for breakfast stuff. Use rosemary, garlic, pepper, minced onion, thyme, oregano and grilling spices etc., for lunches and dinners
· Non-fat Canola cooking spray- great for keeping things from sticking and also adds a bit of flavor

Tools

· Get a George Foreman or similar type grill. It is great for low fat cooking of any lean protein and veggies too!
· Non-stick cooking pan for healthy stir-frying with nonstick cooking spray. Toss in some chicken breast with a little garlic and onion, brown it up, squeeze a little fresh lemon juice on the chicken, toss in some fresh veggies and mushrooms, cook until they are tender and Pow!......Instant health food that actually tastes good. Do it people, Do it!

· Microwave oven- "Nuke" your veggies rather than cook in water. Cooking in water leaches out the nutrients so "nuke" your veggies until they are a tad tender and eat up!

Tip

· On your off days or on the weekends, cook up a bunch of different proteins, carbohydrates and veggies, break them up into balanced meals and place them in those "Gladwear" containers for an easy meal on the go that keeps you on track with your meal format. You can basically make them for your lunches and dinners because you can make your easy breakfasts when you wake up in the morning. If you are super busy, you can cook egg white/egg beaters and oatmeal etc., at night and have it waiting on you in the morning. This is what the pros do to keep them on track with their meals and goals. It will make your life much easier not having to wonder what you are going to make or eat. I make about 10-16 meals on the weekend and it makes my weeks simple, healthy and easy. I store some in the fridge and some in the freezer. I bring them wherever I go in a cooler pack and microwave them for a tasty, healthy lunch or dinner whenever I please. Make a plan and it will pay off! This will save you a lot of money that would normally be wasted on eating out or buying expensive pre-packaged meals.

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