Over the past 14 weeks, I have been sharing my meal plan, emphasising the importance of sustainability in dietary choices. It's essential to understand that there is no singular right or wrong way to approach meal planning; however, a long-term, sustainable plan is crucial for lasting success.
The meal plan is designed with a clear purpose, incorporating principles such as nutrition timing, optimising digestion, and ensuring a robust micronutrient profile.
Focusing on high-quality whole foods is also a key component, contributing to overall health and well-being.
Strengths of the Plan
High in protein: Ideal for muscle maintenance and growth, especially around workouts.
Balanced whole food sources: Includes lean meats, fibrous vegetables, complex carbs, and healthy fats.
Prebiotics and glutamine: Supports gut health and recovery.
Optional creatine: Great addition for strength and performance.
This setup keeps:
- Protein high for lean mass preservation
- Carbs around workouts for energy and recovery
- Fat moderate for hormones and satiety
Key Notes
- This supports continued fat loss while fueling your training.
- Keep fruit/snack carbs close to training time.
- Optionally increase green veg to feel fuller without adding many calories.
- If fat loss slows, make small reductions to carbs or fat (~100 kcal adjustments)
Then there is the health marker benifits of the meal plan…. Over 20yrs of PED usage and this meal plan has got my lipid markers to this level.
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