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Example Of A Virtually Perfect Day Of Eating

Eating “perfect” sounds way too A-Type personality, doesn’t it? After all, nobody’s perfect except Photoshopped Fitness models and my Lady-Friend. Look, I say it all the time but you don’t need to (but you can if you want, I guess) eat tuna out of a can with a couple carrot sticks when you’re on a quest to carve your body out of its marshmallow shell. Beachbody nutrition guides lay their meals out the same way. “Eating Perfectly” means “eating to fuel your body optimally”, plain and simple.

Even more plain and simple: Eating clean helps you lose weight and look awesome naked.

OK, so looking that good is virtually everyone’s goal (but shouldn’t be the end goal… because when you get there…. what’s next to keep the fire burning?) but you have to have to HAVE TO eat right to get there. And for most people, that’s the hard part.

But it doesn’t have to be.

A Perfect Day of Meals

I recently ran across a pretty great article on ACE (American Council on Exercise) as written by “The Nutrition Twins” laying out a “Perfect Day of Meals“. Articles like these are a dime a dozen (I’m making my contribution here, thanks) but this one… this one is pretty dang close to what it claims to be AND is pretty easy to pull off. No fancy recipes- just some basic ingredients that combine to deliciousness and easy on-the-go solutions. So to the nutrition twins… thank you! I’m passing your awesomeness along.

Since I’m a real stickler for macros, I broke this “Day of Meals” down by the calories and macronutrition it provides. As mentioned, that’s where I found this example as pretty close to nailing it: 40% protein, 33% carbs and 27% fats– IE 40/33/27… a great combo that might be a little high in fat but still within “results that pop” parameters.

That said, the portion sizes are definitely calorie-restrictive-centric for a guy my size. At 1582 total calories for the day, this day of perfect eating meals was definitely written for ladies. Still… Dudes can easily pump up the calories by 500-700 by making a couple portion adjustments and throwing in a serving of Shakeology (which makes everything better anyway). And because I love you, I’ve included how you can do that here.

So, thanks to The Nutrition Twins… let’s get to it.

A Perfect Day of Eating (1582 Calories)

Perfect-single

FULL DAY MACRO BREAKDOWN: 40P/33C/27F (P=Protein. C=Carbohydrates, F=Fats)

Lunch: 451 Calories

Snack 2: 120 Calories

Dinner: 367

Breakfast: 256 Calories

Berry Topped Oatmeal and a Veggie Egg White Omelet

(1/2 cup cooked oatmeal, ¾ cup blueberries, 6 egg whites, ½ cup each spinach, sliced mushrooms and bell peppers)

Snack 1: 385 Calories

Nonfat Greek Yogurt, Pistachios and Green Tea

(6 ounces non-fat Greek yogurt, 30 pistachios, 5 ounces green tea)

Lunch: 451 Calories

Grilled Chicken Salad with Almonds and Raisin Quinoa

(Salad: 2 cups leafy greens, ½ cup each red bell peppers, string beans and shredded purple cabbage, 1/4 cup shredded carrots, 1 tablespoon almond slivers. Raisin Quinoa: ½ cup cooked quinoa, 1 tablespoon raisins, 1 teaspoon cinnamon; 4 ounces grilled chicken breast, sprinkle of Parmesan, 1 teaspoon olive oil and juice of lemon or flavored vinegar to taste)

“In a hurry? No problem! We keep the Raisin Quinoa ready-to-go in the fridge for when we’re short on time. We toss almond slivers in the quinoa and mix it with nonfat Greek yogurt or low-sodium, low-fat cottage cheese. Then we eat whatever veggies we have on hand—baby carrots go well and you can dip them in this combo.”– The Nutrition Twins

Snack 2: 120 Calories

Nonfat Vanilla Yogurt

(six-ounces yogurt—we freeze it and then blend it into sorbet-like texture)

Dinner: 367 calories

Wild Salmon, Roasted Brussels Sprouts, Broccoli and Cauliflower, Baked Sweet Potato

(4 ounces grilled salmon, 2 cups mixed vegetables, 3-ounce sweet potato)

A Perfect Day of Eating (2156 Calories)

omelet

Virtually identical to the “Perfect Meals” above, you just bump your protein and carb portions a bit in breakfast, add a Shakeology and bump lunch and dinner protein. Want to cut fat and add a bit more carb? Bump your dinner portion sweet potato up an ounce or two and eliminate the yolk at breakfast OR cut out some pistachios in that mid-morning snack.

FULL DAY MACRO BREAKDOWN: 43P/29C/28F (P=Protein. C=Carbohydrates, F=Fats)

Breakfast: 330 Calories

Berry Topped Oatmeal and a Veggie Egg White Omelet + Yolk

(1 cup cooked oatmeal, ¾ cup blueberries, 6 egg whites, 1 whole egg, ½ cup each spinach, sliced mushrooms and bell peppers)

Snack 1: 385 Calories

Nonfat Vanilla Yogurt + Shakeology + 1 Scoop Whey + Unsweetened Almond Milk

(Six-ounces yogurt—could be mixed into your Shakeology if you want to get crazy and thicken things up)

Lunch: 516 calories

Grilled Chicken Salad with Almonds and Raisin Quinoa

(Salad: 2 cups leafy greens, ½ cup each red bell peppers, string beans and shredded purple cabbage, 1/4 cup shredded carrots, 1 tablespoon almond slivers. Raisin Quinoa: ½ cup cooked quinoa, 1 tablespoon raisins, 1 teaspoon cinnamon; 4 ounces grilled chicken breast, sprinkle of Parmesan, 1 teaspoon olive oil and juice of lemon or flavored vinegar to taste)

Snack: 120 calories

Nonfat Greek Yogurt, Pistachios and Green Tea

(6 ounces non-fat Greek yogurt, 30 pistachios, 5 ounces green tea)

 Dinner: 504 Calories

Wild Salmon, Roasted Brussels Sprouts, Broccoli and Cauliflower, Baked Sweet Potato

(4 ounces grilled salmon, 2 cups mixed vegetables, 4-ounce sweet potato)

See? Making a clean eating day ain’t all that tough. And it can be pretty tasty too. Another big thanks to The Nutrition Twins for the tip. Now go out, give this a shot and let me know how you liked it!

As I always say, no man/woman is a fitness island and success grows exponentially with support. Stay on track and receive personal tips and advice by adding me as your free coach right here. Together, we’ve got this! For reals!
 

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