Build your meals

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We understand that it can be a big shift when starting a new nutrition plan. We have given you a lot of info we know but here is a simple step by step guide to building your meals.

 
 
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BALANCED MEAL

We use a balanced meal to provide a balance of macronutrients. This has to be portion controlled as eating high amounts of fats and carbohydrates at the same time is not advised. 

Use this as your "go to" meal. 

 

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PROTEIN + VEG + FAT

A common issue we see with people is not eating enough vegetables. Bulk your meals out with veg is essential to flood the body with nutrients and fibre alongside providing satiety to the meal. If you only have a small amount then you can - 

a) eat the meal to quickly which results in you wanting to snack on something else

b) under eating calories and micronutrients 

Using these meals at certain times can really help with recovery and overall health. 


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PRO + CARB + VEG

This is the meal that people are scared of...don't be!! The way we have advised you to structure your meals will support your goals. Fat loss you still need to be eating carbs - just time them to post workout in the initial stages. Wellness get them around your workouts and strength....FUEL THE TANK!

 

 

Step by step build your meals

We have explained why we use different meal plates but here we are going give you a simple step by step guide to how to build your meals and use your nutrition guide more effectively. 

 
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STEP 1 - CHOOSE YOUR PROTEIN SOURCE

Put the protein source on the plate first.  Prioritise using the PROTEIN SOURCES FROM THE GREEN TABLE. 

Use the food categories to choose the protein sources that overlap to the correct macronutrients. So you would minimise the protein sources that crossover into fat. Lean proteins are the superior choice here.


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STEP 2 - ADD YOUR VEG

Almost all of your meals should contain some form of vegetables. Use the food table and add the veg to your plate. The vegetables in the green table you can really load up on! Use the YELLOW table depending on your goal and training. 

Vegetables are our recovery and protection foods. They are essential for helping us to achieve optimal health and performance.

Building your plate like this and using the portion control so it actually LOOKS like the meal plates below is crucial.


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STEP 3 - ADD YOUR FUEL FOODS

Now you have your base we can add the CARBS AND FATS to create one of the plates below. It is super important that you use the FOOD table to correlate to your training or energy output. Always trying to prioritise the green table and then using the yellow table to fuel or refuel from training. 

MORE INTENSE TRAINING - Add your carbs - especially around the workout window

LESS INTENSE TRAINING - More fats and green table carbs (less starch)


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STEP 4 - EXTRAS

Extras can be things like sauces, sprinkles and spices. If you are meal prepping then simply adding a different sauce or seed sprinkle can maintain variety and turn a base recipe into a number if different meals! 

A word of warning....extras such as seeds, nuts, sauces can add extra calories ..... quickly. So ensure that you are factored these in - or use small amounts and enjoy your meals!


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