Mr. Joe wakes up at 6:30 am. He takes a shower, gets ready for work and walks out the door with his H3 Peach Orange Smoothie and hard-boiled egg he pre-prepared the night before. He has his 100 calorie metabomeal around 10:30 and a lunch of Grilled Shrimp Caesar Salad and ½ cup of reheated Butternut Squash Soup at 1:00 pm. After 2 meetings and hours working on projects, the afternoon snack is skipped and it is time for his personal training session at 5:30 pm. Mr. Joe doesn’t get home until 7:00 pm, he is hangry, irritable and he doesn’t feel like making the dinner he had set for his meal plan. Dinner consists of 2 bowls of cereal, a side of ice cream and leftover chicken stir fry.
What did Mr. Joe do well?
- He had a solid start to his day. Within the hour, he had a balanced breakfast that filled him up with enough protein, healthy carbohydrate and dietary fiber.
- He stuck to his meal plan until 1:00 pm in the afternoon. Mr. Joe set himself up for success until lunch time—he stuck to his late morning metabomeal and made sure to eat every 3-4 hours after waking. Added bonus: his lunch was pretty stellar…a filling salad and simply reheating soup he made earlier in the week.
- He stuck to his personal training session. Even though Mr. Joe’s afternoon was busy and perhaps a little stressful he didn’t let that stop him from going to his daily workout.
What could have Mr. Joe done differently?
- Stay on track with mid-afternoon metabomeals. Mr. Joe knew he had the 5:30 training session. He could have had a small apple or banana on his way to training---fueling up for his personal training session as well as potentially eliminating post-workout hangriness (hungry, angry and tired—all at the same time).
- Include carbohydrates and protein after his workout to promote muscle recovery and prevent out of control dinner portions. If one knows they won’t be having dinner until 8:00-8:30 pm and the afternoon workouts ends at 6:30 then having a post-workout snack with a carbohydrate and protein source is definitely recommended. For example, 100 calorie almond pack with 1 cup of blueberries, small container of greek yogurt, 8 oz. low fat chocolate milk, H3 smoothie, Peanut Butter Hummus with 4-5 apple slices or ¼ cup of 1% cottage cheese and ½ cup diced pineapple.
- Stick to his original dinner plan. Mr. Joe created a meal plan for a reason—however, actually sticking to it can be easier said than done. Again, knowing he had his training session at 5:30 pm, the night before or earlier in the week he could have prepped some of his vegetables, made a nice marinade or cook something quick and healthy. For example, fish cooks extremely fast…make fish on evenings when you know you don’t have as much time. Other ideas: