Nutrition plans for people doing any form of functional fitness. Online programs | Personalised coaching

Build your meals

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Our mission at pH is to make things as easy as possible for you to get your nutrition plan in place and SUSTAIN it.

We developed our meal system to remove the decision stress of how much, when and what to eat. So here you have it….Training and anytime meals!

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Why have two meal plates?

There are a number of reasons as to why we have developed these meal plates and it has to do with Gordon Ramsey.

What?!

Gordon Ramsey?

And no not from his recipes but from the show Kitchen Nightmares. Let us explain. Among all the F-bombs and fridge inspections there’s some valuable lessons to be had. 

The most powerful of which is simplification.

If you have ever calculated your calories and macros before you and you get a page of random numbers. You start thinking “how the hell do I get my plan in place from this?!”

WE WANT TO KEEP IT AS SIMPLE AS POSSIBLE.

So we designed a system to try and make things as simple as possible. Having TWO meal targets we can build consistency with our plan. 


Training meal

The training meal is higher in calories and carbohydrates. These meals will help fuel training sessions when eating pre workout and replenish energy stores when eating post workout.

The meal consists of -

  • More carbohydrate dense foods with a higher glycemic index

  • Lean sources of protein to account for workout nutrition such as shakes

  • Lower fibre vegetables

  • Lower fat content to speed digestion. More important post workout than pre

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Anytime meal

Our anytime meal is higher in veggies, protein and healthy fats. This meal is designed to be used anytime over the day. It contains lower starchy carbohydrate content but is chocked full of fibre and nutrients to help you to recover and have all day energy.

The meal consists of -

  • Higher fibre and volume of vegetables to improve satiety

  • Lower starchy carbohydrate content

  • Increased healthy fat intake to provide recovery support

  • Synergistic effect of eating nutrient dense foods in one meal

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Practical advice

One crucial element to a successful nutrition plan is adherence. We can use the meal plates to make it easy for us to stick to our plan.

  • If we make our plate look like each meal we automatically employ portion control

  • Our recipes are categorised into training and anytime meals so it makes it easy to choose different ones for your plan

  • We can match the plate to calories and macros as well as hand portions

Having the structure of two meal plates to follow in your plan allows us to stay on track no matter where we are. If we are out and can’t prep or track food we can just make it look like the relevant meal plate you need to eat.

If you don’t want to track your food just use the hand portion sizes or simply build your plate to match the image!

Simple hey!

 

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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PROTEIN

We try to keep protein intake consistent at each main meal. We ask you to have roughly one palm at each meal. Remember there are numerous ways to bump protein intake up from carb and fat sources.

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CARBOHYDRATES

This is where we need to make the biggest change. Training meals we want to include 2 palms and more of the carbohydrate dense foods. These are in the yellow section of our food table. Anytime meals we want just one palm.

You can use any carb at any meal just in these ratios. We want to PRIORITISE the ones in the relevant sections. We don’t want restriction, just portion control!

And yes fruit counts as carbs 😊

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VEGETABLES

In training meals we want to try and limit the higher fibre vegetables and use ones that won’t slow digestion. Again not essential but just something to be aware of.

Bottom line if you are eating your veg then we are happy!

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FATS

Lowering fats in training meals (especially post workout) is advised to help those carbohydrates and protein get to work rebuilding and restocking energy levels.

Fats are essential to the diet and can be over consumed very quickly. Be aware that some protein sources can bump up your intake also!

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