Category: Healthy Diet Tips

If you’re thinking about going vegan, one thing is for sure. You’ll hear from people who aren’t vegan or on a plant based diet about how expensive it is to manage such a meal plan. And if you think you can escape those comments because you’re only a little vegetarian, think again. In fact, a recent study found that vegetarians and vegans spend $23 less per week on groceries. 

The average annual food expenditure of vegetarians is $750 less than that of meat eaters. This is according to research published in the Journal of Hunger & Environmental Nutrition. Nowadays, there may be a bigger difference. 

Why? Simply said, animal items like beef and shellfish are now more expensive than they were ten years ago. Meat is no exception, with costs rising by more than 40%. Furthermore, costs rise in direct proportion to quality. On the other hand, a lot of plant-based protein sources are cheap. For instance, a family of two can go for days on one bag of beans. The ultimate meal with protein and complex carbs you can make by mixing in whole grains like brown rice or quinoa.

Who is to blame for a high vegan grocery bill? Goods are already prepared, as well as fake cheese and beef. The prepackaged goods aren’t that different from what non-vegans purchase… but they’re vegan, so, you know. They’re all more expensive in some way because they’re more practical, and practicality comes at a price. In addition, it’s crucial to keep in mind that those foods that seem nutritious may not be such. Most likely, they contain a lot of preservatives and have been highly processed. Thus, if you’re not careful, you can be consuming a lot of salt, GMOs, and pesticides in your diet.

How to change your eating habits to a plant based diet

It’s not necessary to switch completely to a plant based diet overnight. Making a gradual change will help you succeed in the long run.

You might discover that making a few small modifications to your diet to include more plant based options has a big impact on you! Change some of your meals and snacks from animal-based to plant-based over time. Change to vegan yogurt, for instance!

How to make a plant-based diet grocery list on a budget 

Focusing on buying whole foods is the simplest approach to creating a cheap grocery list on a tight budget. Consider legumes, grains, fruit, veggies, and greens. 

Avoid prepared or processed foods as they can be expensive. As well as vegan cheese and meat substitutes. It’s not necessary to buy these things if you’re on a tight budget. Even if they can be useful for the transition from animal-based products. They are most definitely not vital to buy if you’re on a tight budget.

To find the best deals, you must shop around

Buy all organic staples, such as brown rice, quinoa, frozen fruit, spaghetti, and hummus, at a bulk store. Bulk purchases of shelf-stable goods are more affordable!

You should also freeze any bulk grains, rice, pasta, or flour that you buy. Weevils may thrive on these products, and they may then get into your pantry. Goods can be frozen to stop the growth and kill any eggs that could be present in the grains. 

• Identify which local store has the freshest organic produce at the best price.

• Avoid prepared and packaged goods if you’re trying to keep an eye on your spending.

• Locate a store with an organic bulk department so you can stock up on grains, beans, nuts, and seeds. 

• Always keep an eye out for food that is on sale, especially if it is marked down or on “clearance.” Buy something if you can consume it right away or freeze it! 

• Buy seasonal produce. For instance, if you enjoy asparagus, wait until spring to buy it. 

• Buy during the weekly sales! Before you go shopping, look over your favorite store’s sales flyer. 

• Before you go grocery shopping, make a list. When you go shopping without a list, it’s simple to get sidetracked and buy more food than you need. The process of planning meals includes doing this as well! This is a step in the dinner preparation process as well!

• You don’t need to buy fresh fruit or veggies; frozen versions are also good and more affordable. Especially if you buy them in bulk.

Create a food plan

1. On Friday night, sit down and choose the nutritious vegan foods you want to prepare for the coming week.
2. Include all the ingredients you will need to prepare the recipes you wish to create. Cross off any ingredients you already have and don’t need to buy by going through your pantry.
3. Buy all the ingredients you’ll need for the week on Saturday when you go shopping.
4. On Sunday, spend as much time as you can preparing. Prepare some quinoa, rice, black beans, or chickpeas. Wash some lettuce for salads, and chop any vegetables that will keep for a few days in the refrigerator. Meal preparation can save you time during the week.

Should you keep food in separate or combined storage? 

The decision of whether to keep your produce in or out of the refrigerator is half the battle. Some fruits and vegetables need separate storage, regardless of where you bought them. Certain fruits and vegetables can hasten the ripening process. Thanks to the natural gas ethylene that some of them emit. At times, this may be helpful. A faster way to ripen avocados? Put it in a paper bag next to a ripe banana and let the banana’s ethylene work its magic.

Yet, you shouldn’t always have your fruits and vegetables ripening right away. Otherwise, they can wind up going bad before you can consume them. Keeping high-ethylene fruit varieties separate from other products is a solid general rule. The worst offenders include tomatoes, apples, avocados, stone fruits, pears, bananas, and bananas. Delicate leafy greens are among the foods most vulnerable to ethylene gas. 

Maintain your distance from onions as well. When stored together, you should keep onions away from potatoes. It will wilt and sprout faster when onions are present. Onions love to spread their aroma to their neighbors, especially if you cut it.

How to store sliced fruit and veggies

For snacking and to free up room in the fridge, it’s wonderful to have sliced fruits and veggies on hand. The majority of fruits will keep for around 5 days after being cut into slices. Store them in an airtight container and always refrigerate cut food.

When and what to wash

Washing your fruits and veggies, including the ones you peel, is always a good idea before eating them. Why? Bacteria that cause foodborne illness may adhere to a fruit or vegetable’s surface. 

Bacteria may contaminate your cutting board and infect the meat even if you are not eating the skin or peel. Even though the possibilities are quite slim, it is better to be safe than sorry.

Green leaves

The ideal method for washing leafy greens is to detach the leaves from the head and soak them for about 5 minutes in cold water. Take the leaves out of the water and place them in a salad spinner to dry. Gently twirl the leaves with your hand to remove any debris. Your greens might become a mushy mess almost immediately if you store wet leaves.

Berries

Washing berries can be challenging because they are sensitive and dislike getting wet. The ideal method is to rinse them in a sieve, lay them out to dry, and then place them in the refrigerator.

Summary

In the end, your individual purchasing preferences have a significant impact on the actual expense of a plant based diet. Giving up meat and switching to a plant based diet won’t cost you much more than what you spend on groceries.

So why wait any longer if you’ve always wanted to consider a plant based diet? The expense is comparable to other dietary changes, and it might even enhance your health.

The dieting method of keto intermittent fasting has gained enormous popularity. There are a number of reasons why skipping meals may be so beneficial for many of us, despite the fact that it may appear like another diet craze.

First and foremost, intermittent fasting can assist you in breaking through weight reduction plateaus. Have you lost the final few pounds or have you been stuck at the same weight for weeks? Try this out.

The other factors are related to fasting’s inherent health advantages. When you exercise, you have better metabolic adaptations, better muscle development and synthesis, and better reactions to post-workout meals. Worms have much longer life spans than previously thought; well, we realize they’re only worms, but still!

It has also been demonstrated to improve mental acuity and provide more attention throughout the day.

Intermittent fasting: What Is It?

An eating habit is known as intermittent fasting cycles between periods of ingesting calories and not eating any calories (i.e., feeding and fasting). There are several techniques for implementing intermittent fasting, all of which divide the day or week into eating and fasting windows.

Most people simply prolong their nighttime fast to practice intermittent fasting (i.e., the period of time between dinner and their first meal the next day). The 16/8 approach, which is the most often used type of intermittent fasting, calls for a person to fast for 16 hours a day and then take all of their calories in the last 8 hours.

Other popular intermittent fasting techniques include alternate-day fasting and missing both breakfast and lunch (for a 21-hour fast) (24h fasting and feeding windows).

Contrary to popular belief, incorporating intermittent fasting into your lifestyle is not as difficult as you would believe. During a fast, many people claim to feel better and have more energy. Although it can be a difficulty at first as your body adjusts to your new meal schedule, hunger is often not a major concern.

Generally speaking, intermittent fasting is a healthy and productive dieting method that can assist us in achieving our body composition objectives. In order to help us reach and maintain our objectives, many keto dieters (including myself) include 16–21 hour fasts into our schedules practically every day.

Having said that, skipping breakfast won’t help you get the most out of the keto diet. Intermittent fasting is only another tool in the arsenal for health improvement; for some people, it will be a need, while for others it will be of little help.

Should Your Keto Diet Include Intermittent Fasting?

The past several years have seen a huge increase in the popularity of intermittent fasting. Famous medical professionals and academics vouch for it.

Contrary to popular belief, intermittent fasting is not a miracle cure for weight reduction and good health. Being in a calorie deficit may be used to explain the majority of the advantages we experience from limiting our eating window.

We find it far simpler to sustain a calorie deficit when intermittent fasting, which leads to weight loss and better metabolic health. This is perhaps the fundamental factor behind why skipping meals can improve so many elements of our health.

Given that fasting promotes autophagy and ketone generation, intermittent fasting can provide us advantages that go beyond a calorie deficit.

What does this imply for you, then? It relies on your lifestyle preferences and the outcomes of your current dietary efforts.

For instance, some keto dieters are already seeing excellent results, so I usually advise them to keep doing what they are doing and only resort to intermittent fasting as a plateau-busting technique when necessary.

On the other hand, some keto dieters just feel better skipping one or two meals, thus they would benefit from an intermittent fasting plan that matches their energy requirements.

You can achieve your goals with or without intermittent fasting, depending on what you decide to do. This is due to the fact that how much of each macronutrient you consume, rather than how long you fast, is the most crucial factor in determining your body composition.

How to Find Your Macros?

Although you may learn how much to consume via trial and error, utilizing an online keto calculator is the quickest and easiest method.

Keep in mind that while including intermittent fasting in your diet plan, you may need to consume a substantial number of calories at each meal.

You could need to consume 1,000 calories or more in a single meal, and if your fasting window gets longer, you’ll have to eat larger portions. Our intermittent fasting meal plan begins with a longer feeding window to aid in your adjustment to this shift.

Daily Summary

Ketoproof Coffee for Breakfast

To feed you for the day, combine coffee, oil, and fat.

Therefore, why consume Ketoproof Coffee? It jump-starts your metabolism and provides you with a hunger-suppressing energy boost without requiring you to eat as many calories as you would typically ingest for breakfast.

Your ketone levels will be raised by the medium-chain triglycerides and caffeine in the coffee, and the fats will make you feel full while providing you with a ton of energy. Nothing can go wrong!

Remember that we are stocking up on fats in this instance. Consuming Ketoproof Coffee will, therefore, technically end your fast. However, you will experience most (if not all) of the advantages of intermittent fasting as long as the only calories you consume come from fat.

You must not eat or drink anything during your fasting window if you wish to observe a real fast. To put it another way, you would have to substitute black coffee for Ketoproof Coffee. Do whatever works best for you, although I doubt there is much of a difference between the two.

We won’t be adding fat to our coffee during week 3 of this meal plan, so if you’d prefer gradually extend your fasting window over the next weeks, then continue with the plan as is.

You won’t be consuming any protein in the morning in either scenario. As you prepare your meal, keep this in mind and make sure you receive adequate protein.

Water, tea, and black coffee for lunch

Whatever you drink, as long as it doesn’t include any fats, proteins, or carbohydrates, is OK. Caffeinated beverages are OK, but remember that too much caffeine later in the day may disrupt your sleep patterns and harm your health and dieting efforts.

I strive to consume a little over a gallon (4 liters) of water per day when intermittent fasting and the majority of it is consumed between my “breakfast” and my mealtime window.

You won’t need to use the restroom as frequently as you did to after your kidneys and bladder adjust to the increased amount of water you’re consuming. Although drinking so much water for the first two weeks might be challenging, it is really beneficial for you to do so, especially as you adjust to the keto diet.

Follow the meal plan below for dinner

If more calories are required, add cheese, butter, dressings, or oils. We also need to consume the protein our bodies require, which we haven’t done all day. Here, consider lean fish or beef. Chicken is excellent since it has a lot of protein without having a lot of fat.

I assumed this diet was rich in fat, but wait, wait, wait. Yes, it is, but there are other places we may obtain our fat. Don’t be concerned! Protein is more difficult to incorporate than fats.

Many sides, sauces, dressings, and even the spoon itself may provide us with fats. Simply add additional cheese, and a knob of butter, or create a side salad and garnish it with a high-fat dressing and some olive oil if you need more fats.

Snacks? Not a Snack!

No munching! You may, of course, munch, but try to avoid it as much as possible. Your body should continue to speed up to the start of your eating window. You will disrupt the process if you are munching.

Having said that, if you feel like you have to, you can munch on some nuts or shakes. If you do decide to eat some nuts, be careful to do so only once rather than often throughout the day.

Keto Intermittent Fasting Meal Plan

We are now prepared to start the food plan. If you’re short on time you have to think about how to optimize your process of preparing the ketogenic diet.

The menu for weeks 1 and 2 has been created. We chose it because we believe that most people would like this kind of meal. Not to mention, some of our favorites are included.

Eating a variety of foods is the MOST IMPORTANT component of this. Lack of diversity causes boredom, which leads to your thoughts wandering to other… lovely, sweet places. What we do not want is that!

This is a basic meal plan and should not be followed precisely. Sorry, but you’ve got some work to do here. Figure out how many calories, fat, and protein you need each day, and then break that number down into what you should consume. Remember that you’ll be drinking Ketoproof Coffee for breakfast every day (for the first two weeks), which subtracts 500–600 calories from your daily calorie intake and makes it simpler for you to achieve your fat requirements.

Pizza with a buffalo chicken crust, days 1 and 6

In the refrigerator, leftovers can be kept in an airtight container.

Chorizo and Cheddar Meatballs on Days 2 and 5

Serve with your preferred low-carb veggie side dish or side salad. Whenever feasible, I typically advise attempting to consume leafy greens.

Day 3: Chicken bombs wrapped in bacon

Add a serving of your preferred low-carb vegetable if you discover that you are still hungry.

Fourth day: Sweet and sour chicken

Serve this with some cauliflower fried rice on the side.

Eggceptional Sausage Keto Frittata on Day 7

Serve with low-carb veggies or a side salad.

We will do business just as we did during week 1 throughout week 2 as well. You are welcome to substitute the scheduled dinner for something you already have if you have more leftovers from one recipe than another.

Weeks three and four adjustments

We’re going to start being more aggressive with our fasting window here now that you’ve had a chance to become used to a pseudo-fast. It will be changed to a 21/3 or an 18/6 fasting regimen.

What do these figures indicate? 18/6 denotes 18 hours of fasting followed by 6 hours of eating, whereas 21/3 denotes 21 hours of fasting followed by 3 hours of eating.

It goes without saying that you won’t be eating continuously for three or six hours, but this is your “window” of opportunity to consume all of your daily calories. Pick the 6-hour timeframe if you’re not the best at eating a lot of food at once.

Breakfast

We will no longer have Ketoproof Coffee in the morning and will limit ourselves to one meal per day. Just settle for a black coffee (or tea) with nothing extra added as a substitute for your typical Ketoproof Coffee. If you wish to practice a real fast, nothing containing calories is allowed.

Lunch will be served in the same manner as before. Tea, coffee, water, or any other beverage that has no carbohydrates, fats, or proteins. Keep drinking water as you have been.

Keep in mind: no snacking! Your metabolism should have begun to adjust to your fasting regimen at this point, so we need to become more rigid. To give your body a chance to fast, try to avoid munching at all costs. You’ll be able to maximize your speed by doing this.

Dinner

You have a few options when dinnertime arrives. Your meals may now be divided into supper and dessert. This is how I usually operate.

I sometimes find it difficult to eat more when I consume too much protein and fat. As you are aware, meeting our calorie demands is crucial. Keto sweets will come to the rescue in this situation. Sweets are simpler to consume.

Alternatively, you might continue eating the same meals but increase the portion amounts. In this manner, you may obtain the necessary calories without exerting additional effort.

If you decide to go with supper and dessert, be mindful of your macros. When your meal is rich in protein, choose desserts that are heavy in fat. If your meal is heavy in fat, on the other hand, choose desserts that are high in protein. Be wise about it and keep your macros in mind at all times.

How is the food plan going? Well, nothing has changed from last week. You will need to eat more this time around. To make up for skipping the Ketoproof Coffee, you may continue eating your regular meals while making changes to your dessert.

Similar to previously, you may add oils, dressings, cheese, butter, or whatever else you need to in order to reach your macros if you need extra fats.

Desserts are picky, and I don’t enjoy advising others on what to eat because, typically, everyone has different preferences for sweets.

Future Plans After the Meal Plan, Intermittent Fasting & Keto?

Please take the time to evaluate our meal plan after you’ve used it.

• What were your feelings during your fast? 
• Or were you able to maintain attention throughout the day, barely making it to your next meal while daydreaming about food?
• Is eating small, frequent meals more convenient for your schedule and lifestyle than intermittent fasting?
• Is following an intermittent fasting schedule a more effective weight-reduction plan for you than what you were previously doing?

The answers

Your responses to these inquiries will provide you with enough information to decide whether or not intermittent fasting is a healthy eating plan for you.

Some people just can’t handle fasting and require regular meals spaced out throughout the day, while others find that skipping breakfast gives them greater energy and concentration.

While some keto dieters feel worse and don’t see much of a benefit from intermittent fasting, others are able to achieve amazing results.

There’s no need to push yourself too fast intermittently if you don’t think it’s a good fit for you. Most of the advantages of intermittent fasting may be obtained simply by maintaining a calorie deficit and adhering to the ketogenic diet. Utilize the guidelines in our article on “How to Lose Weight on the Keto Diet” to lead you on the correct path and stick to whichever meal pattern works best for you.

The next step for those of you who, like me, find it much simpler to lose weight, keep on track, and have energy when intermittent fasting is to determine which fasting window is most suitable for your schedule and needs. While some people have no trouble waiting till supper, I usually stick to a 16–18 hour fasting window with two meals throughout my feeding window.

By consuming Ketoproof Coffee in the morning and delaying your remaining macronutrient demands until supper, you may also do a pseudo-intermittent fast.

Final thoughts

In general, you will be able to attain the outcomes you desire as long as you are consistently going near to fulfilling your objectives (for the most part). It is up to you to decide what fasting plan works best for you because how long you fast each day has little bearing on the outcomes you achieve.

Some people find cooking meditative and relaxing not to mention the joy we feel when we eat tasty homemade meals. But, not everyone loves blending, cooking, chopping, or other things that go before and after.

In this text, we will present some tips and benefits of prepared meals. No matter if you are more for prepping yourself or buying ready-to-eat meals. Let`s see if prepared meals are worth the effort.

Why should you get prepared meals?

When you buy prepared meals someone else does the cooking and grocery shopping, and you can still eat healthy and homemade meals. Cooking and eating are simpler when your meals are prepared for you. Getting prepared meals can:

• help you learn the basics of cooking
• explore new flavors and recipes
• get exactly what you need without wasting food
• help you stick with your nutrition goals
• be healthier than takeout food
• cut some expenses
• give you more time to do other things besides cooking

Different types of meal prep services

Meal prep by yourself – You can decide about the recipes, prepare necessary ingredients, chop, prep, and cook them. It is good for those who like cooking, but still, prepare meals throughout the whole week. If you spend some time of the day making these meals, and you don`t mind eating leftovers and reheating, this is a great option for you.

In-house cooking – A nutritionist or chef will come to your house and create different meals customizes for your needs. It is great for those who want a personal approach from a professional with the necessary knowledge to make healthy meals. You will have more control over the ingredients that will be used in your food and the tools used to make it.

Delivery of full meals – You will get a fully cooked and prepared meal. You will only need to reheat it. If it is a salad and it doesn`t need reheating, it is ready to eat. It is good for those who do not like cooking but are okay with reheating.

Meal prep or meal kit delivery – You will receive a delivery of prepped and chopped ingredients that you need to make a full recipe. Cooking instructions will arrive, too, so you will have everything ready to make your meal. It is good for people who want to eat a fresh, hot meal and who are not fans of reheating or leftovers. If you enjoy cooking and don`t have time to prep and chop this option is for you.

What to consider when you want to have prepped meals?

If you are thinking about buying your meals from a meal prep service or getting a meal delivery there are a few things to consider:

Quality ingredients. Make sure that you are getting organic, fresh, sustainable, and local (if that is important to you). If you are not sure about the ingredients always ask. You want to be sure that meals are giving you enough nutrients and keeping you healthy.

Different types of recipes. Find a company that has a sample menu so you can see what meals you can get and enjoy. Check if the menu is changing after one week, two, or monthly. Also, is the menu plan set already or you can choose what you want for that day or week?

Cooking time. What amount of time will you need to cook the meal from beginning to end? Most companies provide straightforward and quick meals. However, if you don`t want to wait to have your lunch or dinner, you will need more pre-cooked meals ready.

Time for prep. Check how much prepping and chopping will you be required to do. Some companies will provide diced, sliced, and ready ingredients. But, some will need you to do light prep work.

Price. It can be pricier if you are ordering meals than when you are cooking by yourself. Calculate what is faster and more efficient for you. We need to count on time spend on getting groceries, gas for going to the store, and time for making prep meals. For sure, it is cheaper than ordering takeout or eating in a restaurant.

Portions. Make sure that the portion sizes are right for you. That said, they need to go well with your diet plan. This is something that you also need to make sure of before you decide to order meal prep delivery.

Dietary requirements. If you have allergies or restrictions, check what company has options for you. You will need to ask about cross-contamination in process of prepping.

Package. Services use a lot of packaging. Meals need to be wrapped and stored separately. The box that all meals arrive in is also there. Check if the packaging has eco-friendly material or plastic. When you prep at home you will use less packaging and your containers.

Commitment. Some companies will require you to commit to a certain number of meals per week. Some will let you order whenever you decide. Maybe you can pause the subscription if you are going away. You don`t want to make a commitment that can become a burden.

Meal prep by yourself

You are the only one who is deciding between a meal delivery service or meal prep by yourself. Choose the one that is better for your family, lifestyle, budget, and health. Maybe a good idea for you would be to try meal prepping before a delivery service, just be sure that you tried both.

If you have a budget limit, meal prep is something that can be very helpful. For a few hours, one day a week you can make your meals for the entire week. And, of course, money for groceries. It is cheaper to get groceries altogether and not buy meals throughout the week.

Even though this might not work for everyone, it is good for our wallets. In addition, you know exactly what you are eating. You decide what ingredient to put in your meals. Eat the food you enjoy and just grab it from the fridge.

The things that you will need to prepare are a shopping list and containers. Plan in advance, so you don`t have to waste your time in the supermarket. Prepare bowls and containers for your prepared meals. Most importantly, enough space in the fridge.

Meal prepping will reward you if you are doing it for health or fitness reasons. You will have portions that will help you stick to your diet. No more temptation of eating out. You will easily keep up with your diet plan.

The great thing about making your meals is that you can make recipes that you like. You will decide what to cook each week. This will help you to organize, learn new things, save time and money, and have fun.

Final thoughts

Getting a meal delivery service or making your meals by yourself is a great investment and the benefits are numerous. It will help you reach your goal. You will have plenty of time for other activities besides cooking. It will reduce the stress of meal planning.

However, you will need more space and a bowl, bottles, and containers to keep your food. But, you will have delicious, healthy meals and that is what matters the most. In conclusion, they are worth it. We hope you agree.

When our goal is to achieve significant and long-lasting weight loss we need to make adjustments to our lifestyle and eating plan. Our body needs a balance of calories and nutrition to have enough energy. We use that energy for everyday activities and also exercises. The key to losing weight and keeping it off is maintaining that balance. 

A good meal prep for weight loss has enough minerals and vitamins that our body needs. We need a convenient and delicious menu that can build muscle and help us lose weight or just one of those two depending on your goals.

Lots of people want to do this but they are not sure how. That is why we have some ideas to help you. In this text, you can find things that can help you prep your meals and lose weight.

Steps to help you start

Avoid counting calories.

As we know, every food has a different amount of calories. You don`t want to eat the same food every day, and it will be difficult to be sure how many calories you are consuming. At least, without really hard work. When people decide to do so, they try to stay under the calorie limit, and when we miss too many calories that can have a negative impact on weight loss.

Instead of that, it is better to find a diet plan that will cover your nutritional needs and maintain your energy level and healthy lifestyle. The nutritional focus should be on levels of fats, vitamins, carbs, and proteins. Keeping them balanced your body will have what it needs and you will likely succeed in losing weight.

Calculate macros. 

When you are on a diet, it is not just what you eat. As previously mentioned, you need to make sure that your body gets what it needs to melt fat, grow muscle, and keep the energy at a high level.

Three categories are fats, carbohydrates, and proteins. Therefore, by balancing them we have the best chance of reaching our goals without getting deprived or exhausted. You should personalize the ratios depending on your goals and preference.

Find food that fits. 

When you know how much food you need, spend time finding food that will fit into your new meal plan. A good diet plan for losing weight should include food that you will like. If you enjoy your meals it is more likely that you will stick to that plan.

However, it is important to work on trying new menus. Add more nutritional options to your daily diet and you will be able to create a long-term eating plan. Make a list of the foods and ingredients that you love. 

Prepare many recipes. 

When you what you can eat, collect a variety of recipes that will include your listed foods. Pay attention to preparation. A large recipe collection is important to your meal prep for weight loss. It will keep you from getting bored. You will not lose interest in your menus and you will reach your goal.

Having more options will make you look forward to your next meal. You can make your collection to fit your preferences. 

Set a schedule for your meals. 

It is important what we eat. However, it is important when we eat it. Our body needs to adjust to a schedule so it can process meals. Figure out what works best. Some people have three meals, some five. 

Try to eat a filling dinner so you won`t have late-night snacking. Within an hour of waking up, you should eat your breakfast. Stick to your meal schedule. 

Follow, analyze and adjust if needed.

A food diary is a tool that can help you keep track of your meals. You will have a record to help you review your eating habits and that way you can analyze how effective is your plan. Change it when you need to so you can reach your goal weight. 

If needed adjust your meal plan if it is not providing desired results. Just find a meal plan that works for you and that makes you feel good and energized.

A professional meal prep for weight loss can help a lot. 

You do not have to struggle through weight loss alone. In other words, there are a lot of meal plans that can help you prep your meals the way that works for you. You can healthily reach your desired weight. We are here for all your questions.

Ideas for keto meal prep

The main goal of meal prepping is to spend less time in the kitchen and more time eating and doing things that you like. It is an easy thing to help you track your keto diet. Keto is all about eating the right amount of macros so you can stay in ketosis. 

When you meal prep, you will have your meals ready wherever you go, so it will be easier not to go off plan. For example, the diversity of your meals will help you keep motivated. So we have some ideas for meal prep that you will enjoy:

Cauliflower and mushroom risotto

Even if you are on the keto diet, you can still have risotto. Not with rice but with cauliflower, you can still enjoy cheesy and creamy mushroom risotto.

Keto chili

Keto-friendly chili is a good idea for lunch or dinner, you can over cauliflower rice or in its bowl.

Cranberry bars

Make a tart of cranberries and chocolate. Making this is a good idea for a snack or dessert.

Beef bowl

Can be made with Mexican or Asian spices. You can eat it just in a bowl or over cauliflower rice. 

Strawberry and chocolate muffins

Use coconut flour for fewer carbs. A little bit of dark chocolate and strawberries. 

Almond flour pancakes

Make some pancakes over the weekend and you can enjoy them for breakfast every day. Use topping with butter or sugar-free syrup. 

Chicken buffalo meatballs

You can use buffalo flavor instead of regular marinara. They are satisfying and spicy, not to mention low in carbs and high in proteins.

Taco casserole in the slow cooker

Taco Tuesday can be every day. Casserole loaded with beef, peppers, diced tomatoes, and cheese. Add keto-friendly sour cream, avocado, or lettuce.

Egg, veggie ham, and cheese

Make a casserole with a lot of veggies, eggs, and  cheese and you will have a filling and good for your breakfast or lunch.

Quiche with cheddar cheese and broccoli

A good solution for meal-prepping breakfast. You can combine cheese, veggies, and bacon for a winning morning combo.

Broccoli cheddar soup

It is a cheesy, creamy, and delicious soup that can be part of your lunch or dinner every day.

Chicken salad with avocado

Avocado will be a great addition to your chicken salad. Add lemon juice to the avocado so it can stay green for longer. 

Keto oatmeal

Use seeds and collagen peptides along with coconut milk and even though oatmeal is not keto-friendly, these are.

Egg roll in a bowl

Make an egg roll without a wrapper. Healthy and keto-friendly version. 

Keto bagels

Use coconut flour and enjoy a bagel without the carbs.

Meal prepping has a long history in the fitness world. It helps you follow your diet and it saves time and money. When you do it the right way it helps you lose weight and hit your health and fitness goals. 

Good sides of meal prep for weight loss

The good sides of meal prepping are numerous. That said, there are reduced costs and time spent on cooking or ordering takeout. It will lower your stress levels and you will be more successful at following your meal plan. That said, taking control of the foods you eat and your diet is one of the best ways to make sure you will reach your goal weight. 

When you have your plan and ready food you will not make hunger-based or poor decisions. As we mentioned before you will save money in the long run. You will have better nutrition, lose weight, have more time, and feel amazing.

Your stress will be reduced. When we try to eat healthily or change some habits, that comes with a dose of stress. Meal prep will help you. You will not worry about your next meal because it will be ready to eat. It is a lifesaver after a busy day.

Saving time is also one of the great benefits of meal prepping. You will spend a few hours of a day prepping your meals and during the week you can spend your time the way you want. Most importantly, do things that you enjoy. You can watch TV, go out, read, catch up on extra work if needed, etc.

Conclusion 

eal prep for weight loss is an easy way to have exact portions for your daily food intake. Prepping your food will make help you eat healthy, nutritious food and lose weight. You will not skip meals or eat unhealthy or fast food. 

If you want to lose weight, meal prep is a great tool. It doesn`t have to include calorie counting or using complicated recipes. You should find filling, nutritious, and tasty food to use when making your weekly meals. 

When you are new to it, remember, it takes time but it is a great thing in the long term. Start small, prep a few healthy meals per week, and then go bigger. Good luck with healthily losing weight. Stay persistent and results will follow. 

Crossfit is a fitness trend that started by focusing on performance and the results that it brings. It offers a more effective way of training. Therefore, for an athlete or those who train like an athlete, it is important to eat like one, too. That’s why a CrossFit meal plan is of utmost importance.

The more effective way of training means that you also need to find a more effective way of fueling your body. Likewise, nutrition needs to allow your body to recover, replenish, and refuel itself.

Food is the best medicine and following a diet that is right for you will do wonders. Therefore, we want to share some popular diets among cross-fitters and things that you need to pay attention to.

What meal plan to choose

Keep in mind that every meal plan or diet needs to be a good fit for your individual needs. Therefore, the most important step for CrossFit athletes’ is to tailor a diet to their needs so that their athletic performance can be improved. Things that you should consider:

• Your weekly and daily amount of physical activity and your current physical preparedness
• Gender and age
• Foods you like or dislike
• Body type
• Type of your job – stressful or relaxing, sedentary or active
• Your goal
• Past eating habits and your relationship with food

You can decide to follow any of the CrossFit dietary intakes recommended, or just make smart food choices and balance your diet to achieve your goal. We have four popular diets that CrossFit athletes use:

1.    The paleo diet

This was probably the most popular among CrossFit a few years back. It requires you to `imitate` the eating habits of our ancestors and not eat all grains and gluten, any kinds of processed products, and milk products. It is different that other CrossFit diets because it supports eating animal fats and bacon, and it is one of the most popular choices among followers.

However, some people decide to start with paleo but later switch to a relaxed regime. They keep grains and milk products in their meal plans. If you want to start this diet, shop for anything but gluten, grains, and milk. Foods that you must have in your kitchen are sweet potato, coconut oil, beefsteak, and bacon.

2.    The zone diet

This is a well-known eating regime and it was developed more than thirty years ago. The goal was to reduce the inflammation that diet can induce. This diet, like others, focuses on choosing the healthy and right foods, but it requires you to be more precise. To clarify, followers should pick foods with healthy fats and lower glycemic index.

If you want to start this diet, you should make your plate so it has one-third of protein, two-thirds of carbs, and a dash of monounsaturated fasts. Additionally, remove all processed foods and sugar products from your kitchen and shop for food with a low glycemic index.

3.    Clean eating

This type of diet requires you to avoid all junk food. You don`t have to calculate or measure anything, just avoid processed foods that contain sugar and saturated fats and try to eat as natural food as possible.

The rule of clean eating is that you eat eighty percent of clean and healthy food and twenty percent is your free choice. Meaning, eat whatever you crave. Make sure that carbs, fats, and protein are included in your meals. If you are sleepy or washed out, add more carbs. But, if you feel weak add more protein and fats.

To start this diet, focus on adding more meat, or protein in general and non-procced foods to your menu. Furthermore, slowly start removing the fatty and sugary snacks until the eighty-twenty rule becomes a habit.

4.    Counting macros

This diet is a form of clean eating, but with a twist. You have to track the macronutrients( fats, carbs, and protein) that you intake. However, it doesn`t mean that you can eat whatever you want because good choices are still important.

Therefore, this diet supports you to have a sweet treat each day to prevent overeating that can be triggered by restriction. It works great if you want to get to know your body better and find out what amount of macros will fuel your performance best.

If you want to start a CrossFit meal plan, you can calculate your macro needs by starting with a basic rule – forty percent protein, forty percent carbs, and twenty percent fats. Additionally, you can use a web calculator for macros or hire a nutritionist who helps you set the starting macros for you.

Trying any of the specific diets is something that can make you feel better and improve your performance. However, if this nutrition that some CrossFit athletes use is making you feel miserable, it is a sign that they might not be a good choice for you.

If it is stressing you out, just try to use a different approach, because when you are stressed, it can be a big problem regarding your health and performance as well.

What to pay attention to when following a CrossFit meal plan

Starting a new CrossFit meal plan is not something that comes easy, but it can be less stressful when you know what to consider when putting a nutrition plan, where to start, and what to prioritize. There are things that you need to pay attention to

1.    The timing

For active people, knowing when to eat can be a problem. You already know that you should eat before, during, and after a workout, but how long before or after, and what should that be can be a little bit tricky. Nutrient timing is a thing that can make a difference in your performance.

Before workouts

Training on an empty stomach is not going to help you have optimal performance, so make sure you fuel your body correctly. In the ideal case, you should eat a minimum-sized meal, three to four hours before a workout, and a small amount of fast-digesting carbs and protein half an hour before. If you work out in the mornings, you will skip the meal but make sure to fuel up half an hour before.

During workouts

If you are going to exercise longer than one hour, it will be helpful to eat carbs and protein during your workout. To clarify, consume fast-digesting carbs with smaller amounts of fast-digesting protein.

After workouts

After any type of workout, we must have a snack or meal, so our recovery process can start. Muscles that were recently trained are very sensitive to carbohydrates, so after a workout is the ideal time to consume carbs so your muscles can refuel. Additionally, you should eat protein, too because that will ensure that muscle repair begins. Keep fats at a minimum because they will slow down the process of digesting carbohydrates.

Before going to bed

Recovery from one day to the next can happen if you eat the right type of food before bed. However, if you eat the wrong type of food too close to bedtime you can get gastrointestinal distress or disrupt sleep. The best choice would be to have a bedtime snack such as a protein with low-fat or any alternative milk.

2.    Calories

When you understand the number of calories that you need to fuel your workouts you will have a big factor to help you improve your CrossFit performance. If you don`t eat enough, workouts will have enough fuel, but your body functions will suffer. For instance, you might feel like you have problems thinking properly or concentrating.

A good start would be to calculate your calorie needs to keep your current weight. You can estimate it when you multiply your weight in pounds by fifteen. That is roughly what you need daily when having a moderate training session.

For the days when you rest, take three hundred calories off that amount. Therefore, if you have double training days when you have hard and moderate workouts, just add three hundred calories.

Remember that this is all approximately and you might need to adjust to find the correct number for you. Weigh yourself every week for a few weeks and you will be able to see if it is working. You should not gain or lose more than 1.25 percent of your body weight.

3.    Macronutrients

After figuring out calories, we need to split them into carbohydrates, fat, and protein.

Carbohydrates

They are in charge of powering the contraction of your muscle cells which is essential when you do any type of workout, especially CrossFit or strength training. Change your carbohydrate intake depending on your training days. Therefore, on your training days you will need more, and when you are not training you will need fewer.

Fats

These are vital to our health because they regulate hormones that control a lot of processes in our body. The minimum amount of fats per day is 0.3 grams per pound of our body weight. After eating this minimum amount of fats, if you consume more, it can help you hit your target number of calories if needed.

Protein

Your body will not be able to repair or grow muscles if you do not have enough protein. Additionally, during your workout sessions, your body will use your muscle tissue as fuel. Therefore, protein is the most important macronutrient for getting and keeping muscles. For CrossFit and anyone who has strength training, the recommended amount is 1 gram per pound of body weight.

4.    The composition of food

Another important part is that you pay attention to the quality of the food you are eating. Therefore, you need to choose high-quality foods for each of the macros.

A good quality protein is complete so it has all the important amino acids your body needs. Likewise, it is the one that is well-digested by the body. It needs to contain vitamins, fiber, and minerals. You should choose fish, eggs, lean cuts of meat, beans, tempeh, plain yogurt, and similar.

Quality carbohydrates are digested slowly by the body and they are nutrient-dense. You will need fast-digesting carbs only around your workouts. Good quality carbs are oats, quinoa, beans, sweet potato, fresh and frozen fruit, plain yogurt, whole grain bread, or pasta. Fast-digesting carbs include white rice, Gatorade, potatoes, and protein powders.

Fats’ quality depends on their type, so there can be monounsaturated, polyunsaturated, saturated, and trans fat. You need to eat the right quantities for each group. Healthy fats that you should include in your diet are egg yolks, peanuts, pistachios, olives, extra virgin olive oil, chia, flax seeds, and avocado.

5.    Supplements

This is the last thing that you should add to your CrossFit meal plan, and they can make a difference in your CrossFit performance, but only if you did the first four things before. First, make sure that you are choosing good quality foods, eating enough of each macronutrient, enough carbs, and at the right times.

Use them wisely and correctly and you will see that they can help you with performance if that is something that you need. Proven supplements are whey protein, caffeine, creatine, multivitamins and minerals, omega-3, and casein protein.

Conclusion

Choosing the right CrossFit meal plan might sound difficult, but using these tips and checking the different diets we offer will ease the stress. Therefore, for any concerns and questions, we offer our insight and advice.

To conclude, make sure that you are choosing good quality food and that you are consuming the right quantities at the right time throughout your day. We are cheering for your great general health and amazing CrossFit performance.

For an athlete struggling to gain weight, eating can be like a chore. But, gaining weight does not have to be hard or exhausting. Think of it as applying the same effort to proper fueling as you do for your training.

Test the things that you are doing daily. For example, track what you eat so you can know how many calories you are eating each day. It can happen that you are under-eating without even knowing. When you measure this, you can manage it, too.

You can gain weight only if you eat enough, or actually, more than enough calories because you need a calorie surplus. We prepared some tips and ideas for you that can help you gain weight.

Tips for athletes trying to gain weight

How to simply start your weight gain journey:

• Identify how much you are eating and then add 300 to 500 calories per day to your food intake
• Double up your portions if you can, or simply add liquid calories and stay consistent
• Don`t discourage if it doesn`t happen fast, it can`t be done overnight
• Sleep at least seven to nine hours per night because that can have an impact on recovery and synthesizing muscle
• Do not skip your meals or snacks

For active individuals and competitive athletes, gaining weight might not be as easy as it seems. Eating more can get you there, but, there is more to it. You want to gain weight in a healthy way and have functional muscle mass so your performance can be better. Here are seven tips that can be helpful to you:

1.    Eat every two to three hours

When you eat more often that will make the increasing energy intake easier and it will allow your body to absorb and utilize a bigger amount of protein. Always have a snack before and after your training so you can use the muscle protein synthesis window.

2.    Concentrate on energy density

Eating more and having an energy surplus can be tough on your digestive system. But, choosing the right food and increasing the energy density of foods can help. For instance, you will get the same energy in eating fifteen rice cakes and in a bowl of oatmeal with banana and peanut butter. Additionally, it will be better if you choose avocado spread instead of mustard, whole instead of skim milk, or trail mix instead of crackers.

3.    Don`t forget a bedtime snack

Consuming protein before your sleep time will help you increase muscle protein synthesis. Protein-rich snacks are trail mix and milk, greek yogurt with berries and granola, cheese with grapes, and whole grain crackers. Make sure you have your snack.

4.    Watch out for appetite suppressants

Try to avoid overconsuming protein powders or protein shakes. Also, alcohol, tobacco, appetite suppressive medications, and stress when even possible. Likewise, over-training can also suppress the appetite and make it more difficult for you to gain weight. Whenever you can stay away from these things.

5.    Remember carbohydrates

If you overdo it with your protein intake, you will be too full and that will not increase the functional capacity of your muscles. However, carbohydrates fill your muscles with energy that becomes power, explosiveness, and speed. That is why the key is to focus on carbohydrates.

6.    Ask for support if you need it

Seek support from a professional, teammate, dietitian, or coach. Gaining weight is a unique process for every person and if you are struggling, you should ask for help. Many athletes use too much supplementation and they get no results because there are gaps in fueling foundation. Be strategic, and educate yourself about your weight gain plan from a reliable source.  They can understand your unique nutrition needs as an athlete and help you effectively and safely reach your goals.

7.    Gain weight during your off-season

If you want to increase your weight gradually, the off-season is the best time to do so. One of the reasons is that you have time to focus on that only, not thinking about important events, games, or competitions. During the off-season, you have time to commit to weight gain. Trained, slow growth with no more than two pounds a week, is the best.

 Healthy food weight gain tips

As we mentioned, eat frequently and have a snack right before bed. You can add to your vegetables, potatoes, or meat some olive, avocado, or coconut oil. One tablespoon has 120 calories.

To your sandwiches, meals, and smoothies add sliced avocado. To clarify, half of an avocado has 161 calories.

Nut butter and nuts are an easy snack and they are calorie dense. Peanut or almond butter is a good addition to toast or you can pair them with apples and bananas.

Choose higher protein or higher calorie granola and cereals that are low in added sugar. Have two servings with yogurt or milk. Avoid low-fat foods such as fat-free cheese, yogurt, milk, or granola bars.

To shakes and smoothies, you can add peanut butter and oats. One cup of oats has 300 calories and two tablespoons of peanut butter have 200 calories.

Use whole wheat bagels instead of bread when you are making a sandwich. Adds flaxseed, sunflower, or chia to yogurt, oatmeal, cereal, etc. Plan these, and keep healthy snacks in your locker, gym bag, or car. Make sure that you are always prepared for snacking.

Make sure that you are getting nutrients at breakfast. Eggs, toast, and peanut butter with whole-fat chocolate milk are high-calorie and quality options. Avocado egg toast is super easy to make and has a lot of calories. Greek yogurt with nut butter, fruit, and oats is a great idea, too.

Try to eat snacks that are high in calories every two hours. Set an email or alarm reminder on your phone so you will never forget to snack. Eat more energy-dense snacks and drinks without increasing the volume of food you are eating.

Why weight gain can be hard?

Gaining weight can sometimes be harder than losing it when an athlete is constantly training. The key is calorie surplus and making sure that you are getting more energy than you are burning.

Firstly, the training itself is an appetite suppressant. Usually, we are not hungry after an intense and long practice and the last thing we want to do is eat. That is because exercising suppresses appetite by moving our blood flow from our digestive tract and tricking our mind to think that it is not hungry. This last shortly, so we need to prioritize recovery nutrition to get the most out of every training session.

Secondly, some athletes may struggle to put on weight because they often forget to increase their energy intake when they increase their training. Additionally, besides physical activity, normal development and growth burn calories, too, the same as daily life stressors. To gain weight number of calories you consume must be bigger than the number of calories that you burn. It happens that without knowing you are under-fueling your body.

Summary

While trying to gain weight it is important to eat healthy food. Depending on several factors, including body size and activity level gaining weight can come differently for every individual.

Try to eat whole, minimally processed, or unprocessed foods, such as vegetables, fruits, healthy fats, whole grains, and lean proteins that should make up all of your diet, or at least the majority. Food like potato chips, bacon, cookies, candies, sugary drinks or sweetened cereals should be limited.

Every change is in some way hard, but be determined and you will reach your goal. Do not hesitate to ask for help if you need it. You can contact us for support, or talk to a dietitian or other professionals. Believe in yourself!

A lot of people say that a plant based meal plan is more affordable and it doesn’t take a lot of time. They make food the priority, as, you will agree, it should be. The focus should be on simplicity and health, and over time, your body will adjust that healthy and simple food is the food that tastes good.

It might be difficult at the beginning, but that is nothing that we can`t help you with. When you start, you can set your diet so that you eat similar types of meals almost every day, but add some variety, like mixing up nuts or fruits in the smoothie or choosing different vegetables or dressing for the salad. It will reduce the stress of planning new meals all the time.

As you keep following the diet, you will see all the benefits that it brings. Not just healthwise but also in your performance. It will get easier to plan your meals and to decide what food to choose. So, let`s read more about the plant-based athlete meal plan.

Tips for athletes who want to follow a plant-based diet

Whatever sport is yours, from martial arts, triathlon, or bodybuilding, you can do it by switching to a plant based meal plan. You will be able to perform at your best, and not just that. Additionally, you will be able to recover well, so you can do it all again soon.

There are things you need to do so you can achieve that. Athletes or active individuals can use these tips so they can preserve the active lifestyle they love.

Eat colorful food as much as possible

As much as you can stick to the foods close to their natural state. As a result, you won`t have to worry about macro and micronutrient deficiencies. A variety of foods in many colors will ensure that you are getting plenty of minerals, phytonutrients, vitamins, antioxidants, protein, and essential amino acids.

Foods like brightly-colored vegetables, dark leafy greens, berries, dark-colored fruits, vegetables, and green tea will help you reduce the risk of disease. Additionally, they will speed physical recovery and protect your cellular health.

Loading up on a wide variety of vegetables is a good place to start. Eat at least one big, raw salad every day. Load up with as many veggies as you like and add a small amount of healthy fat such as avocado or hemp seed, protein if needed such as edamame or lentils, and then top it off with a homemade dressing.

Post-workout meal is great for recovery

At least a couple of hours after your training, try to eat a good quality meal, and you are good to go. You don`t have to worry too much about the post-workout window, and if you want some carbs and protein immediately after exercise, that is great, too.

Eat a nutrient-dense, well-balanced meal within ninety minutes. That is probably the best idea. When you re-fuel appropriately, you can recover faster and be able to train again soon. Pay attention to fluids, protein, and carbohydrate intake.

Ideally, the post-workout ratio of carbs to protein at this meal is something like four grams of carbohydrates for every gram of protein. But experiment with different meals and check what works best for you. This is a very important aspect of your nutrition plan because if you fail to replace depleted protein, carbs, or fluid after a workout, your performance can decrease in the following days.

Any whole food within half an hour or an hour is a great place to start. Carbs, a decent amount of protein, antioxidants, and a small amount of omega-3 fatty acids to support a reduction in inflammation are an ideal combination.

Always think of hydration

Staying hydrated is something that is important to everyone. The reason for that is that our bodies can`t function to their full potential if we are dehydrated. If we are dehydrated, that can cause:

• Headaches
• Brain fog
• Fatigue
• Decreased performance
• Cramping
• It also affects our health in many different ways.

 

Always make sure that you are not dehydrated. In other words, drink enough water, not only while you are exercising but during the whole day. We have to be hydrated constantly; it is not something that we can catch up on.

Maybe getting the water bottle you like will remind you how important hydration is. Buy one and carry it everywhere. If you are at home, always keep a big glass or bottle next to you as a reminder. If it is close and you see it, you will drink it.

 

Before anything else in the morning, before you drink anything else or eat – drink water first. It will improve your energy and wake you up at least a little bit. You can add lemon, lime, and a bit of apple cider vinegar if you prefer.

Think about using a hydrating sports drink if you exercise intensely for a long time. Electrolyte drinks like coconut water can replenish the electrolytes that we lose through sweat. Likewise, it is a good alternative to high-sugar sports drinks. But the other commercial sports drinks can do the trick, too.

Consider taking supplements

Supplementation is not something that is required, but it can be considered in addition to a whole food plant based meal plan. If your food and sleep quality is at a good level, you are hydrating regularly, and using methods to reduce stress, then you might consider supplements.

Supplements are not going to make a big difference, but they will keep you at a great level. They all depend on your goals, activity level,  and diet. Check with a nutritionist or other professional about what is something that can be the best match for you.

In the ideal world, we should get all the minerals, nutrients, and vitamins through the food we eat. We need to include beans, almonds, and dark leafy greens in our diet for calcium. For iron, on the other hand, we need to include kale, pumpkin seeds, peanut butter, apricots, and molasses. Therefore, for essential fats, we need chia, hemp, and flax seeds.

You can consider taking B12, creatine, protein powder, vitamin D, omega-3, and magnesium, but nothing is as powerful as a whole food plant based meal plan. First, start there and then consider supplements to fill in the gaps if needed.

Eat more veggies

This is of great importance. Make veggies the base of your meal plan like this:

• Add vegetables to all your main dishes
• Snack on lots of raw vegetables
• Eat big salads every day
• Put some nutrient-dense greens like kale or spinach into your smoothies

Eat big amounts of vegetables, and then eat some more. A big portion of your daily carbohydrate needs should come exactly from them. Choose a lot of non-starchy veggies during the day, and then get starchy veggies like squash or sweet potato around your training.

For the number of calories vegetables contain, they are very high in key antioxidants, minerals, and vitamins. That is why they are a nutrient-dense food. Pay attention to green vegetables such as spinach, chard, kale, and different kinds of lettuce. You need mineral-rich and fibrous veggies like carrots, zucchini, asparagus, celery, broccoli, and beets. Rotate your veggies weekly and increase your intake of nutrients.

Make sure you are eating enough calories

If you are training hard, you need to make sure you take the additional energy requirements into consideration. A lot of plant based foods do not have many calories, so be sure to think of that as well and reach for nutrient-dense foods if needed. You need to find the balance because you don`t want to eat too little to perform. However, you don`t want to eat too much either. That can cause weight gain.

Include a variety of seeds, nuts, whole grains, and legumes to increase the number of quality calories you are getting in order to support your exercise. In other words, you won`t have the energy to train, and you won`t feel great if you just eat fruits and vegetables.

Prepare your meals ahead

Being prepared is the key to following a plant based meal plan the right way. Take time to prepare your meals. The night before, make your lunch for the following day. Make sure that you have a healthy lunch and snacks ready to go.

Put some extra fruit and nuts in your lunch bag in case you need additional fuel at some point throughout the day. Weekend meal prep can be a lifesaver if the busy week is coming.

If you feel you’re ever pressed for time, Jetfuelmeals is here to help!

Keep a food journal

It can be tricky to find the right balance of macronutrients at the right amount of calories needed for weight maintenance, loss, or gain as well as performance. It can help if you write down everything you eat for a week or two. Write down how you felt when you ate those foods and how your workouts went.

In short, this will help you figure out what balance of fats, carbohydrates, and protein works best for you. You will also be able to determine how many calories you need to have energy for everything you do and also achieve any weight goals you may have. If needed, do that every few months so you can check if there is something that you need to adjust.

Meals to include in your meal plan

Snacks for pre-workout

• Sweet potato with blueberries
• Half an apple and whole grain toast with chia seed jam
• Banana, overnight oats with protein powder
• Granola with blueberries and almond milk
• Mashed squash with vanilla protein and berries

Breakfast

• Coconut apple oatmeal
• Banana oatmeal
• Carrot, pumpkin, zucchini oatmeal
• Sweet potato breakfast burritos

Lunch

• Broccoli, wild rice, salad
• Chickpea salad
• Chopped salad with peanut sauce and tofu
• Roasted vegetable lentil salad
• Lemon tahini salad with chickpea

Dinner

• Bbq tofu bowl
• Roasted potato, avocado bowl
• Brown rice and baked tempeh
• Sweet potato tofu bowl
• Brown rice and baked tempeh
• Spaghetti squash noodles

Snacks

• Apple and almond butter
• Berries
• Steamed broccoli
• Homemade hummus and veggies
• Roasted veggies with tahini
• Protein bar

The final word

More and more athletes are switching to plant based meal plans so there are new products available all time to help support this kind of meal plan. There are many studies that say that this diet has positive effects on athletes` performance and overall health.

The only thing you need to switch to a plant based meal plan is to understand the foods you should eat so you can have a balanced diet. Start your journey by planning your meals and making a habit out of that so you can achieve your goal.

If you are considering switching to this kind of diet to improve your athletic performance, you are already on the right path in making good choices regarding food and improving your quality of life. We are here if you need help or you have questions or concerns.

Maintaining a healthy and energized body is essential for optimal well-being. The foods we eat play a vital role in fueling our bodies. It provides the necessary nutrients to support bodily functions and keep our energy high. Since food plays an important role in our overall health, it’s vital to understand which ingredients to prioritize and what foods to avoid.

That’s why we will cover how food affects us and how to use it as an initiator for a healthy lifestyle.

Which foods fuel your body?

Fueling your body means providing it with the necessary energy and nutrients. These nutrients are crucial in maintaining optimal health and performing daily activities. 

The food you consume directly influences your body’s ability to function efficiently and affects your overall well-being.

Food serves as fuel for your body through macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). These nutrients are equally important, as they have different roles in your body’s functions.

Carbohydrates

They are the main source of energy for your body. When you consume carbohydrates, they are broken down into glucose. Your cells use that glucose for energy. Some of the best healthy carbohydrate sources are:

• whole grains;
• fruits;
• vegetables;
• legumes.

Proteins

Proteins are the building blocks of your body. They are necessary to grow and maintain tissues like your muscles, bones, and organs. Proteins are also crucial for various biological processes in your body. They regulate enzyme production and regulate your hormones. On top of that, proteins enhance your immune system by defending it from numerous pathogens. Good sources of protein include:

• lean meats; 
• poultry;
• fish;
• eggs; 
• dairy products; 
• nuts.

Fats

Fats are important because they help your body absorb certain vitamins and support various bodily functions. They act as a concentrated energy source and help your body maintain healthy skin, hair, and organs. Fats also protect your body by cushioning your organs. Some of the most nutritious fats sources are:

• avocados;
• nuts;
• seeds;
• oils.

Micronutrients

Minerals and vitamins are essential for our overall health. They support immune functions and ensure that every organ in your body does its job. You will find plenty of minerals and vitamins in:

• fruits;
• vegetables;
• whole grains;
• lean proteins;
• dairy products.

The food you eat will influence your digestion and metabolism, meaning a balanced diet creates a nourishing environment within your body. However, many are surprised when they discover that your food also impacts your cognitive functions, mood, and sleep quality. That means you will be able to focus much easier, have a better memory, and maintain your emotional health.

All these factors make it clear that a healthy diet brings countless benefits to the table. However, although all of these macronutrients serve a specific purpose and are good for you, you must take them in moderation. That’s why we’ll now switch to foods you should avoid and how they affect your body.

Foods you should avoid

Certain foods are best to avoid or limit in your diet. They can negatively affect your body when you consume them regularly. By understanding which foods fall into that category and how they impact your body, you can make better choices for a healthier lifestyle.

Added sugars

You should minimize foods and beverages that are high in sugar. Eating large quantities of these foods can cause weight gain and several illnesses. They will increase the risk of chronic diseases like diabetes and heart disease. Also, they will cause energy crashes and mood shifts. Some of the sugary foods that you should minimize in your diet are:

• sodas;
• energy drinks;
• desserts;
• candies;
• processed snacks.

Trans fats

Trans fats are artificially created fats that can harm your overall health. They can raise bad cholesterol (LDL) levels and lower good cholesterol (HDL). This leads to an increased risk of heart disease. Avoiding or reducing intake of trans fats is crucial for maintaining heart health and overall well-being. You will typically find trans fats in foods like:

• fried foods;
• baked goods;
• packaged snacks;
• margarine;
• fast food.

Highly processed and refined foods

Highly processed foods definitely aren’t the best choice for your meal plan. They often contain high levels of things like sodium and unhealthy fats. They don’t have a lot of essential nutrients while still being high in calories. As such, they will contribute to weight gain and the risk of chronic diseases. Here are a few examples of highly processed foods:

• sugary breakfast cereals;
• fast food;
• processed meats;
• packaged snacks;
• frozen meals.

Excessive sodium

Sodium is an essential mineral, but consuming too much can lead to health issues. Eating too much sodium over time can raise your blood pressure and even lead to heart disease. Choosing low-sodium options and preparing meals at home with minimal salt can help manage sodium intake. Here are a few examples of foods with excessive sodium:

• ready-made meals;
• processed meats and sandwiches;
• canned soups;
• packaged snacks;
• sauces.

Saturated fats

Consuming saturated fats can increase harmful cholesterol levels, leading to a risk of developing heart disease. They can also cause inflammatory reactions and negatively impact your blood vessels. Some of them can be a part of a balanced diet, but you must limit the intake. Some foods with high levels of saturated fats include:

• fatty meats;
• full-fat dairy products;
• tropical oils;
• high-fat sauces or dressings.

In summary

Developing a balanced diet can be challenging since it requires many changes in your daily life. However, with so many perks that healthy food brings, making those changes is undoubtedly worth it. 

Of course, that implies that you must eliminate the unhealthy eating habits you might’ve picked up. But you don’t need to stop eating them entirely. The key is to have moderation and treat yourself from time to time.

Opt for homemade meals using fresh ingredients, allowing you to control your food’s quality and nutrient content. If you need help finding the right ingredients or don’t have the time to prepare those meals, feel free to contact us. We’ll provide you with a meal plan according to your exact needs and deliver the food to your doorstep.

Adding nutrient-rich foods that fuel your body while avoiding unhealthy options sets the stage for a healthier lifestyle, enabling you to nourish your body and thrive in all aspects of life.