Layer 2: Fixing Up Our Meals.

Once we have our food diary rocking and are setting goals each week, we can now begin to really get stuck in with adjusting our meals. What I have found in my years of experience working with clients is most people simply have no idea what a good nutritious meal looks like. Let’s take a second to define this.

These two infographics are essentially how you want to look at structuring your meals 3-4 times a day. Each time you sit down to eat you want to be able to look at your plate and have recreated what you see on the infographic.

For those looking for weight loss results I have found this to be the best combination to start with:

Meal 1: Plate 1

Meal 2: Plate 1

Meal 3: Plate 2

These next pictures will show you how to portion out your meals for each macronutrient, as well as a list of examples of each macronutrient to choose from. From here, simply choose from the lists, ration out your portions, and adhere to the plate examples.

This now gives us an extra layer when setting our weekly goals in our food diary each week. Again, don’t aim for perfection, instead aim to make small changes and set new behaviours. Examples of goals to set could be:

• Eat protein with every meal
• Ensure you add healthy fats to every meal
• Have carbohydrates only with the third meal.

Whether the process of creating small habits that lead to your overall goal takes you weeks or months, the important thing is you go at your own pace. Measure your weight week to week to monitor its effects and set weekly goals using the method explored in Layer 1.