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Six Daily Meal Examples To BlowTorch Fat And Hit Your Goals

Putting together meals every day off the top of your head can be tough. That’s why Beachbody always supplies a handy nutrition guide packed with recipes, schedules and ideas for your P90X, Body Beast, Insanity or Turbofire journey. But sometimes you just don’t have time to make some of the fancy ingredients and want to keep it simple.

With that in mind, here’s a few examples on basic meal planning- something you can plug and play virtually every day with a few variations on theme- that will help you torch fat, retain muscle and get ripped an/or toned.

Keep in mind, these examples are basic, traditional, pro-style eating plans that emphasize less “flavor” and more eating for nutritional fuel. You can always get creative and flavor things up with spices if these ideas appear too… plain.

You may see a trend here: lean protein, clean carb, veggies. Shakeology is a hands down go-to for me in that it provides all three so I’ve used it in here as well. Once you understand the basic of what a protein (chicken, fish, lean meat, eggs, dairy), clean carb (whole grain, oats, veggies, limited fruit, berries, quinoa) and good fat (avocado, olive oil, walnuts, almonds, nut butters) are, you can basically switch proteins, fats and clean carbs as you see fit– knowing servings will be the same across the board while keeping within your nutritional goals. You can find your caloric goals with the calculators in your nutrition guide OR here’s a great place to start and get them calculated without all the paperwork.

Also, you might notice a couple plans with a trend toward eating carbs through the day and then limiting them in the evening. It works for some (I don’t tend to go that route) so it may be something you want to look at and see if it works for you as well.

Either way, here’s a few (similar because they work) ideas to give both guys and gals some “meal eating” patterns you may be able to mix and match to fit your day:

DUDES

Daily Meals 1

  • Breakfast: Shakeology + 1/2 scoop whey/vegan protein
  • Snack: Quest Bar OR Greek Yogurt with half serving berries and 1/2 serving crushed walnuts
  • Lunch: Chicken Breast, Leafy Green Salad, Quinoa OR Dinner leftovers
  • Snack: Quest bar + apple OR sugar snap peas/carrots.
  • Dinner: Chicken/Lean turkey/fish, broccoli/asparagus/green beans, 1 cup Quinoa
  • Snack: Protein shake

Daily Meals 2

  • Breakfast: Egg Whites, 1/2c Raw Oats and 1 tbsp. Flax Oil OR Shakeology w/ PB
  • Snack: Whey Protein Shake
  • Lunch: Chicken Breast, Sweet Potato, Green Beans and 1 tbsp. Flax Oil
  • Snack: Whey Protein shake
  • Dinner: Lean Steak, Sweet Potato and Broccoli
  • Snack: Casein Shake with with half serving Natural Peanut Butter or Shakeology

Daily Meals 3

  • Breakfast: Egg Whites, Whole Egg, half a cup of Oatmeal & Banana
  • Snack: Protein Shake & Apple
  • Lunch: 8oz. Chicken Breast, Salad & Sweet Potato OR Shakeology
  • Snack: Protein Shake
  • Dinner: 8 oz. Steak, Sweet Potato, Broccoli & Salad
  • Snack: Half cup of Greek Yogurt & Blue Berries

LADIES

To be honest, the options aren’t all that different- just in smaller portions based on your daily calorie needs.

Daily Meals 1

  • Breakfast: Shakeology or Oatmeal or Egg Whites, Banana & Juice
  • Snack: Almonds or a whole wheat based sandwich
  • Lunch: Tuna Salad
  • Snack: Apple and Plain Greek yogurt
  • Dinner : Chicken or Fish, Vegetables, Salad & Spinach or Brown Rice/Quinoa
  • Snack: Clean Cereal or Protein Shake (based on carb needs for the day)

Daily Meals 2

  • Breakfast: Protein Pancakes (Egg Whites, Oatmeal, Vanilla and Cinnamon, blended)
  • Snack: Chicken/Tilapia, Green Vegetables, Sweet Potato and ½ Avocado
  • Lunch: Chicken/Lean Beef, Cucumber and Brown Rice
  • Snack: Protein Shake
  • Dinner: Tilapia/Chicken and Asparagus/Zucchini
  • Snack: Protein Shake or Egg White Spinach Omelette Breafast

Daily Meals 3 (Vegan)

Feel like that’s too much meat? You can always supplement some cottage cheese or greek yogurt (not the sugared kind) for proteins, a shake, Shakeology or even try some vegan action:

  • Breakfast:  Shake- Scoop of vegan protein +8oz of almond milk + ½ cup berries + coconut oil and/or 1 scoop macrogreens.
  • Snack: Almonds and raisins or granny smith apple and nut butter
  • Lunch: Veggie burgers on Ezekiel Bread or leftovers from dinner
  • Snack: Scoop vegan protein (Sun Warrior, Garden of Life) and almond milk + 1/2 cup berries and a bit of coconut oil
  • Dinner: Mixed Green Salad with avocado, lentils (black beans, etc.), plenty of veggies, quinoa, apple.
  • Snack: Peanut/almond butter sandwich and a cup of berries

Boil it all down and keep it in your calorie and carb/protein/fats goals (which by default, these examples will roughly do) and you’re off to the races!

Have questions? Need some help or creative ways to do this? Type “Eating Clean” in the search box up there and check out a few recipes we have on hand here at HDIGF. You can also drop me a line at dan@howdoigetfit.com and/or sign up for free support and coaching toward your fitness goals right here. 

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