Meal Plan - Some Quick Do's and Don'ts

DO swap the order of your meal plan if you have to alter your training schedule

If you do need to adjust your training schedule, please do make sure that you adjust your meal plan accordingly. This can be as simple as just swapping one day for another, or alternatively you can prepare your own food in-line with the macronutrient and calorie breakdown for that day and record this in the MyFitnessPal app. 

DO feel free to make substitutions for ingredients that you don't like

Although meal plan are calibrated to help you hit your daily macronutrient and calorie goals, making small changes here and there won't harm your progress. Feel free to substitute hazelnuts for walnuts, or turkey for chicken. As long as you're still within +/- 10% of your calorie goals, your progress will not be impacted.

DO aim to drink between 2 and 3 litres of water per day

It's crucial to stay hydrated when working out. Aim for between 2-3 litres of water each day. 

DO try to avoid dairy and gluten

Dairy and gluten can have a negative impact on many of us and, unless you take a break from them, you may not be aware of this. I will always advocate trying to avoid dairy and gluten when starting a new meal plan, just to see whether this is beneficial for your health. 

DO listen to your body

My Meal Plans are calibrated based on each individual's Total Daily Energy Expenditure (TDEE), calculated using their age, height, weight and activity level, but the numbers don't always tell the full story. If you find that you are struggling with portion sizes or feeling a lack of energy, we can make some adjustments. Every body is unique and you know it better than anyone, so if something doesn't feel right, let me know. 

DO consider the 'Rainforest Explanation'

We eat a lot of processed food, and this convenience food is often a part of unhealthy habits. When it comes to trying to find healthy alternatives, I like to consider the 'Rainforest explanation' – can you explain what you’re eating to someone who has just come out of a rainforest? You may struggle to justify a turkey twizzler or sausage roll as these are not naturally occurring foods. It's by no means prescriptive, but it can be a useful thought exercise to make you think twice about what you are eating. 

DON’T try and counteract a bad meal by cutting calories

My plans are focussed on building sustainable habits. Of course, everyone's motivation is different, but the key to ensuring sustainable, lasting behaviour changes is balance. While indulging in a meal out once in a while isn't going to benefit your health goals, the occasional 'treat' can help to maintain motivation and help to fit your health goals into your everyday life. Try and stick to the 90/10 principle - 90% of the time, you should be able to control the necessary variables to allow you to eat perfectly following your meal plan or macronutrient guidelines. If this is true, then I would take a day off confident that you are on the right track, even if you overindulge once in a while.

DON’T give up because you’ve had a bad day

After a tough day, it's easy to turn to comfort foods to try and cheer yourself up. Doing this might provide short term catharsis but will likely lead to a cycle of distress as you realise that you're now further away from your goals. Exercise releases endorphins that boost your mood, and a regular routine also helps. It might be difficult to push through that wall but changing behaviours to stick to your routine when things aren't going well will help to build sustainable habits that will ensure that you hit your health goals.