Healthy Meal Planning! (What I'm Eating These Days...)

Hola!  It's been a couple of weeks (took a vacation, catching up on work, yada yada yada...) but today I'm feeling inspired to share my approach to healthy meal planning.  What I'm hoping is this will help some of y'all keep those calories in check while giving your metabolism a kick in the butt.  If you are like me, you are either...

1. getting older and worrying about gaining weight...
2. afraid of preventable diseases and health ailments...
3. wanting to get lean and lose some fat...
4. concerned about having a balanced, nutritious diet...
5. or... ALL OF THE ABOVE!!

I personally think about all of these, and nutrition and activity are the two biggest factors that can determine whether or not you are successful in avoiding one or more of the above pitfalls of aging.  And to me, nutrition is by far the more difficult and challenging concept to master.  Even as I write this article, I'm painfully aware of my inability to stay on track with my eating ALL OF THE TIME.   With that said, here is some detail on my meal planning!

First things first.  PORTION CONTROL!  Here are some general rules of thumb...

     * 1 teaspoon = the tip of your thumb to the first joint
     * 3 ounces of meat = a deck of cards (or a fist)
     * 1 cup of pasta = a tennis ball
     * 1/2 cup of veggies = a lightbulb
     * 1 1/2 ounces cheese = three dominoes

Ok, so now on to the meal plan.  I've mentioned this before, but I strive for a 40% carb - 30% fat - 30% protein diet.  I also aim for 25g of carbs per day, and ample fruits and veggies.  It's not just calories that are important, but content and timing as well.  Here is what I eat on a typical day...

Breakfast (7AM)
In General:  I try to eat my carbs in the morning because I have all day to burn them off (P.S. Carbs at night are the devil).
Meal:  2 cups Multigrain Cheerios + 1/2 cup skim milk
Calories:  331 calories

Snack (10AM)
In General:  Snacks are metabolism joggers.  It's like feeding a fire with fresh wood to keep it burning.
Meal:  1 cup grapes + 8 oz. Odwalla Superfood juice
Calories:  192 calories

Lunch (12PM)
In General:  Lunch is important, and I try to get a good mix of protein and carbs.  More carbs on workout days.
Meal:  Salad (3 cups romaine lettuce + 3 oz. turkey breast + 1/4 cup shredded cheese + 1/2 cucumber (sliced) + 1 handful olives + 2 tbs. light balsamic dressing) + 1 apple
Calories:  355 calories

Snack (3PM)
In General:  Another metabolism jogger...
Meal:  1 pack Bevita Breakfast cookies
Calories:  220 calories

Pre Workout (5PM)
In General:  I need carbs to energize my workout, but just a little. 
Meal:  1 pack Nature Valley Granola Thin (peanut butter flavor)
Calories:  90 calories

Post Workout (7PM)
In General:  After a workout, you need protein to feed your muscles and aid in recovery. 
Meal:  1 scoop Gold Standard Natural Vanilla Whey Protein + water
Calories:  130 calories

Dinner (8PM)
In General:  Last meal of the day, so I try to avoid carbs and stick to the protein and veggies.
Meal:  6 oz. grilled salmon or chicken + 1 cup veggies
Calories:  360 calories

DAILY TOTAL:  1,678 calories (41% carb - 28% fat - 31% protein)

That's it!  I model my days just like this, with some variation.  For breakfast, instead of cereal, I may do egg whites, turkey sausage, and wheat toast.  Or a smoothie.  But the calories are ~300.  For lunch, I may do a sandwich, but again, calories still around ~350.  Dinner maybe a homemade soup or chili, but still very low on carbs.  

TIP:  The key is the PLANNING.  When I fail to go grocery shopping or make my lunch the night before, that's when I go wrong.  Things like Subway are good for a fill in, but the sodium content is too high for daily consumption.  And it's impossible to control calories when you go out for meals.  That's my opinion, so I try to limit eating out when I'm serious about my nutrition.

Nutrition Tips: Eat This, Not That! Healthy Ingredient Substitutions

(It's been a while since my last post.  Adult life has a nasty habit of getting in the way of the things I enjoy!  But I digress. Before I start rambling, I'd like to thank a good friend of mine who inspired today's blog post (and by inspired, I mean masterminded). Thank you lots!)

If you've read any of my previous blog posts, the next thing I say will be of no surprise to you.  Nutrition is more important than exercise!  It's not rocket science.  But let me offer two bonafide examples to drive the point home.  

• First, when it comes to weight loss, overeating can cancel out any calories you've burned off during exercise.  After all, it's much easier to eat a 1,000 calorie Zaxby's Chicken Finger Plate and drink a 600 calorie Birthday Cake Remix milkshake than to run for 2.5 hours (which is just about what it would take to burn off that 1,600 calorie meal).  And I don't know anyone who runs for 2.5 hours a day, except maybe professional athletes.  

• Second, when it comes to overall fitness (if weight loss is not your primary goal), eating the wrong types of foods can cancel out your workouts and halt your progress.  Bodybuilders eat clean for a reason.  Protein and complex carbohydrates (like wheat) fuel their muscles.  Sugar, enriched flour, and processed foods don't.  You can pump iron all you want, but if you are still eating a ton of sugar, artificial sweeteners and CRAP, then you likely still won't see mass gains or lose weight in those problem areas.

Conclusion?  EAT SMARTER!  A little trick I've learned over the years is "food substitution".  There are basics that everyone should know, like wheat bread for white bread, water for fruit juices and carbonated beverages, and brown rice for white rice.  Another good one is cooking spray for oil, which can be a huge calorie and saturated fat saver.  In addition to these "staples", there are a few surprising food substitutions that you may find useful.  Check them out:

1. Eggs --> Egg Whites - One egg contains 70 calories and a ton of cholesterol. But the egg white alone is only 25 calories while containing most of the egg's protein.  Try substituting eggs whites for your eggs during breakfast, or two egg whites for every egg in your favorite baked good recipe. 
   
2. Seasoning Salt --> Salt-Free Seasoning - High sodium intake is never a good idea.  Try a salt-free seasoning like Mrs. Dash Onion & Herb Salt-Free Seasoning to add flavor to your foods without the sodium. 
   
3. Sugar --> Mashed Banana - This is a wonderful idea (thanks again friend!) to add flavor and potassium to your oatmeal. Mix in a mashed banana, and leave the sugar at the supermarket.  
   
4. Mayonnaise --> Greek Yogurt - Greek yogurt is thicker than regular yogurt and also contains more protein, which helps to keep you full longer.  Try substituting it for mayonnaise the next time you make a batch of tuna or chicken salad.  
   
5. Mayonnaise --> Avocado - Avocados are full of healthy fats and vitamins, so try topping your next sandwich with an avocado instead of processed mayonnaise for added flavor and nutrition. 
   
6. Oil or Butter --> Applesauce - If a baked dessert recipe calls for oil or butter, try applesauce instead.  This is a nifty little trick to lighten up your baked goods!  
   
7. Butter --> Coconut Oil - Butter is a common choice for sauteeing vegetables.  But it is high in sodium and saturated fat.  Try coconut oil instead as a healthier choice (Hint:  It also adds a nice flavor to the veggies).  Even Dr. Oz says so! (Read what he says here)  
   
8. Artificial Sweeteners or Sugar --> Honey - Artificial sweeteners are toxins to your body.  They are not a healthy substitute for sugar, so avoid them.  Sucralose, Aspartame, Acesulfame Potassium... ALL BAD (Read my previous article here).  Try natural honey instead.  
   

It's all about making smart, informed decisions.  Hopefully this helps someone!