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What to Eat to Achieve Any Fitness Goal

What to Eat to Achieve Any Fitness Goal

Any good diet should include three things: Carbohydrates (to fuel exercise), Protein (to repair muscles), and Fat (to keep you satiated). How you distribute those grams makes all the difference.

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1

For Endurance, Eat…

20-35 % FAT

50-55 % or more from CARBS (complex)

15-20 % PROTEIN

Total daily cals: 2,500 (training 1 to 1.5 hours per day)

HERE’S HOW THAT LOOKS IN A DAY’S WORTH OF MEALS:

 

Breakfast

-Overnight oatmeal with 1/2 cup rolled oats, 1 cup unsweetened almond milk, 1/4 cup chopped walnuts, 1 cup blueberries, and 2 Tbsp maple syrup

-Latte with 250ml coffee and 1/2 cup milk

 

Mid-Morning Snack

-1 apple

-Protein Shake

 

Lunch

-Hummus wrap with 1/4 cup roasted red pepper hummus, 1 cup rocket, 1/4 cup sliced tomatoes, 1/4 cup sliced cucumbers, 1/4 cup sliced green peppers, 1/4 cup sprouts, and 1 slice of Swiss cheese

-1 cup full fat vanilla yogurt with 1/4 cup dried raisins and 2 Tbsp dark chocolate chips

 

Mid-Afternoon Snack

-Green smoothie with 1 cup unsweetened almond milk, 1 Tbsp ground flax seed, 1 banana, and 2 cups spinach

 

Dinner

-Stir-fry with 1 cup cooked brown rice, 140g chicken, 1 cup broccoli, 1 cup chopped bell peppers, 1/4 cup water chestnuts, and 2 Tbsp teriyaki sauce

 

Total Calories: 2,474 (30 % fat, 53 % carbohydrates, 18 % protein)

Total Fat: 84 grams

Total Carbohydrates: 333 grams

Total Fibre: 41 grams

Total Protein: 112 grams

 

Calories below based on a 68kg, 1.6m…. woman, age 28.

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2

For Strength, Eat…

20 % PROTEIN

45-50 % CARBS (complex)

25-30 % FAT

Total daily cals: 2,100 (training 1 hour per day)

HERE’S HOW THAT LOOKS IN A DAY’S WORTH OF MEALS:

Breakfast

-Spinach and mushroom scramble with 1 egg, 2 egg whites, 1 cup spinach, 1/2 cup mushrooms, and 2 Tbsp grated Swiss cheese

-1 whole-wheat English muffin

 

Mid-Morning Snack

-28g almonds

-1 peach

 

Lunch

Black bean burrito bowl with 2 cups shredded lettuce, 1/2 cup cooked brown rice, 1/2 cup cooked black beans, 3 oz shredded chicken, 1/4 cup salsa, and 1/4 avocado (sliced)

 

Mid-Afternoon Snack

-2 Tbsp hummus with 1 cup sliced cucumbers

 

Dinner

-1 whole-wheat thin sandwich bun with lean ground beef burger patty (90% lean), 2 slices of tomato, and 2 pieces of lettuce

-1 cup butternut (sliced into fry shapes and tossed with salt, pepper, 1 tsp oil, and a pinch of chilli powder), roasted at 200°C until crispy and golden, about 40 minutes

-1 cup shredded kale / spinach tossed with 1 tsp olive oil and 1 Tbsp parmesan cheese (season to taste with salt and pepper)

Dessert

1/2 cup frozen mango, thawed, with 1/2 cup Greek yogurt

 

Total Calories: 2,110 (30 % fat, 46 % carbohydrates, 25 % protein)

Total Fat: 72 grams

Total Carbohydrates: 241 grams

Total Fibre: 43 grams

Total Protein: 134 grams

 

For Weightless, Eat…

20 % PROTEIN

25 % FAT

55 % CARBS (complex)

Total daily cals: 1,400 (to drop 1 to 1.5 pounds per week)

 

 Breakfast

-1/2 whole wheat English muffin (toasted) with 1 cup spinach leaves (steamed), 1 poached egg, 1 slice of tomato, 1 slice of avocado, and salt/pepper/a pinch of red pepper flakes

-1 pear

 

Mid-Morning Snack

-1 apple

-1 Protein Shake

 

Lunch

-3 cups spinach leaves with 85g salmon, 1/2 cup trimmed green beans, 2 Tbsp sweet onions (sliced paper thin), 1 hard-boiled egg (sliced), and 2 Tbsp low-fat honey dijon vinaigrette

 

Mid-Afternoon Snack

-1 piece string cheese

-1/2 cup mango chunks (thawed from frozen or fresh)

 

Dinner

-110g shredded chicken with 2 Tbsp low-fat Caesar dressing, 1 cup butterleaf lettuce (torn), and 1/2 cup cherry tomatoes (sliced) in 1 whole-wheat tortilla

-1 cup tomato soup

 

Dessert

-1/2 cup frozen yogurt

 

Total Calories: 1,399 (23 % fat, 56 % carbohydrates, 22% protein)

Total Fat: 36.9 grams

Total Carbohydrates: 199.4 grams

Total Fibre: 27.4 grams

Total Protein: 80.7 grams

Categories: Uncategorized

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