How to Create a Perfect Workout Meal Plan

Fitness has become a mandatory part of our lives in recent years. Everyone has a certain workout plan they are following. However, sometimes, even the most experienced have trouble figuring out what to eat and how to create the perfect meal plan. It all depends on what your goal is: whether you are trying to lose weight, gain weight or build muscle. So, here we will talk about just that.

Breakfast that gives you energy

Breakfast is the most important meal of the day because it is supposed to give us strength for all daily activities, especially if we are working out. This is why you should always eat healthy and big meals for breakfast. Some of the great sources of carbohydrates that will give you an energy boost are cereals, oatmeal and whole grain bread. Don’t think you can’t eat carbohydrates if you are trying to lose weight, because the biggest problems are white bread and candy. Other breakfast options you can try are eggs with low-fat cheese, avocado toast or different salads, where you can also use chia seeds, for example. Coffee in the morning, before a workout is totally okay, but try drinking it without milk or sugar since it is way healthier that way. If you are working out in the morning, make sure you eat about an hour and a half before the training. 

Lunch options rich in protein

Regardless of your ultimate fitness goal, eating lots of protein is important even for people who are not exercising. When you have a regular fitness routine, the tissue in your muscles breaks down during workout sessions. After such sessions, proteins help muscles regenerate and stay healthy and strong. Besides this, proteins help many other processes in your body like carrying DNA information, transporting messages all through your body and preserving your vital functions. Chicken, salmon or tuna with vegetables are the best options for lunch. They are a healthy source of protein and fibers. To ensure you have some healthy carbohydrates as well, you can eat brown rice or baked potatoes with it. You can’t go wrong with any salad as long as you keep an eye on dressings and not choose fatty ones. 

Supplements to help you reach your goal

Sometimes, it can be quite hard to get all the needed protein through food only, which is why we resort to supplements. There are different protein supplements, but the most commonly used one is whey protein, which provides your body with all the necessary amino acids. You can get protein through meal replacement shakes as well, which normally contain carbohydrates, fibers and fat too. Sometimes, when you are in a hurry and you don’t have enough time to prepare whole meals, these replacement shakes will give you everything you need. This is also a great option for anyone who is trying to lose weight because you can control the calories you are eating and not overdo it by preparing your meals alone. Some of the other supplements that are frequently used are creatine which makes the muscles fuller, BCA which promotes muscle recovery and fish oil which is good for your overall health and losing weight as well.

A healthy snack in between the meals

Since it is better to have smaller meals through the day than eating two big ones, snacks are an inevitable part of your diet. Good examples of healthy snacks are of course fruit, whichever it is you like. Also, different types of nuts, although make sure not to eat more than a fistful of them. If you have a sweet tooth, dark chocolate or protein bars are also an option. These types of snacks are a great way to make you fall in love with healthy eating and maybe even try a vegan diet which contains ingredients like this and is both healthy and versatile. 

A light dinner to end the day

As you already know, dinner should be the lightest meal of the day. It should be rich in protein as well and contain a bit fewer carbohydrates since they take more time to absorb. Some good choices for a light and healthy dinner are a chicken salad with a light yogurt dressing, quinoa with avocado and sweet potato, a tuna sandwich with wholegrain bread or a simple salad with some cottage cheese or mozzarella. 

Water and other liquids suitable for a healthy diet

You should put an emphasis on drinking lots of water as a part of your regular diet, especially when working out, because you lose a lot of it through sweating. If you want to be truly dedicated to a healthy diet, you should avoid sodas and energy drinks. What you can drink are freshly squeezed juices and lemonade, preferably without any sweeteners. As for alcohol, keep beer to a minimum since it has many calories, and replace it with a glass of wine, since it is the healthiest option. 

Keeping a healthy diet can be quite challenging, although, if you try following the tips given above and you research some other options, you will realize that a healthy diet can be pretty tasty and versatile, besides helping you reach your goal.

Peter Minkoff

Peter is a lifestyle writer living between Europe and Australia. Follow Peter on Twitter for more tips.

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