At Last … A Diet You Can Actually Stick To!

The most important part of any diet plan?  Your ability to stick with it for a long period of time.

No matter how ‘ideal’ a meal plan might be for reaching your fitness goals, if you can’t actually do it, day in and day out – it won’t work for ‘ya!

I thought I’d share with you this week how I eat every day as an example of a solid, healthy and do-able diet plan … this diet keeps me relatively lean year-round (around 12% body fat – if I’m trying to get really lean, I’ll tighten things up a bit – but that’s for another post) … and, most importantly, I can stick to it for the long term.

NOTE:  If you’re going to use this as a model for your own eating plan, keep in mind that I’m a pretty big guy (I weigh about 245 pounds) … so you’ll need to SIGNIFICANTLY reduce the portion sizes (the average person would have to cut these portions roughly in half):

Breakfast

2 whole eggs OR 1/2 cup cottage cheese
1 cup steel cut oats
1/4 cup blueberries or strawberries
1 scoop whey protein
15 almonds

AM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana

Lunch

4 oz tuna OR 3 oz turkey + 1 oz cheese
1 tbsp light mayo
2 pieces Ezekial bread
1/2 cup baby carrots

PM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana

Dinner

5 oz lean chicken/fish/steak etc.
15 tbsp brown rice OR 1 large yam
Lots of green veggies (min 2 cups) like broccoli, spinach, etc. OR a big salad

I also take the following nutritional supplements every day:

  • Multi-vitamin (Optimum Opti-Men)
  • Fish Oil (Cheap Supplements Fish Oil Caps)
  • Whey Protein (Optimum Whey)
  • Pre-workout creatine product (I like Jack3d + Green Bulge) (I’ll cycle this on for about six weeks and off for two or three)

Additional Notes:

  • I follow the ’90/10′ eating rule (I follow this plan exactly 90% of the time and eat what I want, within reason, 10% of the time.  This means out of the 35 meals that I eat each week, I eat whatever I want for 3-4 of those meals).
  • I try to drink 1/2 of my body weight in ounces of water each day … for me, that equals about a gallon
  • Three or four nights a week, I’ll have a glass of red wine with dinner
  • I also typically have a cup of coffee (black) with breakfast

This diet keeps me in good shape year round and I love it.  I think it’s so important to select and design a meal plan that’s not only healthy, but one that you can actually stick with for the long term as well.  I hope it gives you some good ideas for your own meal planning … keep training hard and train smart!!

P.S. Interested in a complete fat loss meal plan I’ve designed around the concepts presented in this article?  Click the link below:

Forest’s Best Fat Loss Meal Plan

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2 Responses to At Last … A Diet You Can Actually Stick To!

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