By now most of you should know that the best way to handle your nutrition is to eat 6 small meals a day comprised of clean, unprocessed foods with lots of water. You should NOT avoid carbs or healthy fats, but keep those items simple and as unaltered as possible (i.e., guacamole and brown rice crackers instead of cheese and Wheat Thins) and preferably organic.
But I hear from some of you that it’s still too hard to get in that many “meals,” and you’re finding that cravings and hunger increases as the day goes on until you binge at dinner or later. With averaging only 2-3 meals and having them increase in size as the day wears on, your body is likely to start storing fat. (Especially for those of you who are still skipping breakfast.)
So here’s a trick that you can try to shake up your metabolism, and keep yourself full in a healthy way when it’s just too hard to get those snacks in. Trying reversing the order of your meals. Now I’m not simply saying have roast chicken for breakfast and cereal for dinner, but that’s close.
If you make certain to have a large breakfast filled with solid and long-lasting proteins; keep your lunch sizes larger as well, but break them into two (have the second portion 2-3 hours later; and then have dinner be your lightest meal (i.e., an egg white omelette) you might find that your body fat reduction goals will start moving in the right direction. You will feel comfortably full all day (never feel starving), and you will probably be ingesting less calories while keeping your system revved up with fat burning proteins and energy giving clean carbs.
The other benefit of this style of nutrition plan is that if you do your next day’s food prep the night or weekend before, morning is still quick (just reheating), you will have less hunger and need less time to eat your daytime meals as the day grows busier.
Here’s a sample menu to give you a better idea of this concept (keep in mind that a lot of the listed items are cooked prior to save time):
Breakfast (sometime between 6:30-7:30 a.m.):
Oven roasted chicken and vegetables over ½ cup of cooked quinoa
Low-Sodium Deli meat wrap with sliced or grilled veggies and humus in a whole wheat or brown rice tortilla
Lunch (sometime between 11:30 a.m. – 1:30 p.m.):
Half of a Foot long Subway sandwich fully loaded with veggies, chicken, and no mayo or cheese on whole wheat bun with inside bread scooped out & 1 whole apple
Large portion of your homemade leftovers – again split into two & 1 large banana
Large salad with grilled chicken or fish & large serving of grapes
2nd Lunch (somewhere between 2:00 p.m. – 4:00 p.m.):
Second half of Subway sandwich & large serving of fresh fruit
Second half of lunch restaurant or home leftovers & large serving of fresh fruit
Dinner (sometime between 6:00 p.m. – 8:00 p.m.):
Egg white omelette with black beans, spinach, and salsa
Oatmeal w/fruit or ½ tablespoon of all natural peanut butter & ½ tbsp. of real maple syrup
Non-fat fruit yogurt w/homemade almond/oatmeal crumble on top
* * * * * *
These are just a few examples of how to eat larger portions in the morning and taper down by evening. Be certain to include a lot of vegetables in those daytime meals, because along with the fruit they will give you lots of fiber which fills you up, keeps you regular, and will help battle your sugar cravings.
Give it a try and let me know your results either way. If you desire a custom-made meal plan specifically for you and your goals, please contact me via http://www.workouts247.com.