Logan’s meal plan

I never say I’m on a diet because I’m not. I just choose to eat healthy as much as I can. This meal plan is intended for people who want to eat healthier to sustain proper muscle mass and have more energy. What a lot of folks don’t know is that very acidic foods slow down your metabolism and have excess amounts of fats and sodium that cause you to keep a lot of fluids and store fat that your body doesn’t need. READ MY EARLIER BLOG ON ACIDIC FOODS….

I’m making this meal plan for a couple friends of mine, who don’t work out a whole lot, but want to stick to a healthy eating plan. I eat like this on days that I don’t train which is 1 or 2 days a week but anyways… here we go.

This meal plan consists of 5-portioned meals a day. You will eat every 3 hours. This sounds crazy, but the portions are reasonable and keep your body full along with the proper amount of carbohydrates to have energy throughout your day. This meal plan is a 12 hour eating plan. This will be assuming you’re up for 16 hours a day giving you 8hour sleep.

*hydration: drink between 16oz of fluids every 2 hours. YES THIS IS 8lbs of fluids but your body will flush it out every 20-45minutes depending on your bladder/metabolism. Hydration is a key factor in keeping your body hydrated so that you are never thirsty and lack energy to do your work/daily living. Your body will acclimate to this change over a week. This might seem like a lot, but your body will look healthier just from being properly hydrated. DO IT! If you feel that your body cannot take in 1lb of fluids every 2 hours, try 10-12oz for a week or two and then go up to 16oz every 2 hours.

*I will drink 1 cup of milk, 1-2 cups of tea, 1 cup of coffee/iced coffee, 1-2cups of any fruit juice in a typical day. The rest of my hydration is water. I drink about 3-4 sodas a week, but 1-2 of them are diet sodas.

*supplements:
1 multi-vitamin pill everyday. Any brand will do.
3 (1000mg) of fish oil pills everyday. Take 1 pill every 4-5hours.

These two supplements will keep your brain, heart, joints and skin healthy. Sometimes we don’t get the required vitamins & minerals that we need from our regular meal plans, so when we don’t, taking these 2 supplements are good for your either way.


Example:
Wake up @8am:

Small bowl of cereal with 1 banana or handful of strawberries cut up into bowl.
*preferred cereal: total, total raisin bran, basic 4, frosted flakes, frosted mini-wheats

mid day snack 11am:

handful of nuts (ex. Cashews, almonds, peanuts, almonds)
handful of fruit (ex. Watermelon, honeydew, a big apple/pear/orange, grapes, grapefruit)
2 slices of whole wheat bread with butter.

Lunch 2pm:

On a given plate, splits the plate into 3 portions.
Handful of rice or brown rice
Palm size of vegetables (broccoli, carrots, peas, corn, snap peas, bell peppers, spinach)
Palm size of meat (choose from steak, pork, chicken, beef or oxtail (kare kare..haha)
*try not to eat the fat on the meat, but if it’s a very small amount of fat, like on a tri tip, then don’t worry*

afternoon snack 5pm
1 small bag of sun chips, kettle chips, or baked chips. (try to avoid any bag of chips containing MSG (monosodium glutamate). MSG causes you to feel hungrier than you really are and eat more)
1 yogurt cup or gogurt

Dinner 8pm

Stir fry with one of the following (chicken or beef) and 2 or 3 of the following (asparagus, onions/green onions, cucumbers, celery, carrots, cabbage, sprouts)
Handful of rice or brown rice.

**Eating like this is great for people who want to stick a healthy eating plan. These meals give you the right amount of energy/calories throughout the day to keep you feeling full and energetic throughout your day instead of eating fast foods or high fatty foods that leave your feeling tired an hour after ingesting the food.