Structure Your Meals


It’s a lot easier than you think!

When structuring each meal, the easiest strategy is to follow the simple 4 step plan:

Step one – begin each meal by meeting your protein requirements. Remember that most people will need about 20-30 grams of protein per meal to meet their daily total requirements of one gram per pound.

Step two – Load up on the vegetables and fruits. As for a general rule, since fruit typically increases blood sugar levels consume fruits either early in the day or post workout when blood sugar levels are typically lower.

Step three – keep the meal within you per meal caloric budget (as calculated in phase 1). If and only if you are still within your caloric budget, then you can moderately add “Quality Carbs” to fill the remaining caloric demands.

Step four – do not allow fat content to exceed 30% of the caloric value of the meal. Of this, fats should be consumed from non animal source “healthy fats”

Keep this in mind as you continue to refine your eating strategy.

Have a great day!

Jeremy LaRochester

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About jfitclub11

Proud Father, easy going kind of guy that enjoys life. Personal Trainer, avid fan and MMA enthusiast.

Posted on February 23, 2015, in Coaching, Diabetes, Nutrition and tagged , , , , , , , . Bookmark the permalink. Leave a comment.

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