I try to follow a rough 80/20 rule – eat well and have wiggle room to indulge if I feel like it. For breakfast, I eat right away to ensure I’m full for my first few clients. It’s a protein-packed breakfast at 5 a.m.: one whole egg, three to four egg whites, a quarter of an avocado and one to two thin slices of multigrain and seeded toast and black coffee. For grazing throughout the morning, I pack portable snacks like an apple with a protein shake or non-fat Greek yogurt with some nuts. Lunch is usually a lean protein, complex carbs and green veggies (i.e. chicken or salmon, sweet potato and grilled asparagus). Dinner is quite similar, and I’ll enjoy with red wine one or two times per week. Go-to indulgences — in moderation — include popcorn, chocolate and candy.
I usually start the day with breakfast at work around 5:30 a.m. Overnight oats is the easiest. One evening, I”ll combine oats and yogurt in a small mason jar, throw some nuts or berries on top and toss it in the fridge. It’s all set to go by morning! I’ll usually make up two or three at a time for the beginning of the week. I eat those oats with a coffee or two, taken black. By mid-morning I’ll have a greens smoothie – heaps of spinach, banana, coconut water, maybe some protein powder (easiest way to get the greens in without having to tackle a mountain of spinach. Tastes like banana!). Throughout the day I’ll snack on some nuts and drink heaps of water. I usually eat a larger late lunch – salad, with protein of roasted chickpeas or salmon and homemade dressing. Dinner is usually lighter, something along the lines of roasted veggies and either roasted chickpeas or salmon, depending on what I had for lunch. I’ve got a big sweet tooth so I usually have dark chocolate on hand. On the weekends I’ll have a glass of wine and my favourite ice cream – Haagen-Dazs.
I’ll usually have a filling breakfast. Because I wake up at a roughly 4:30 every morning, it’s something to look forward to when I’m rising and I always feel better afterward. I usually try to make sure my breakfast is satiating and involves some greens. As of late, I am trying to improve my hydration by drinking close to a litre before I leave for work. This keeps me on the right track so even if my day is crazy I have covered some basic important stuff.
I generally have two lunches that are quick and easy and I try keep it as balanced as possible with some greens, starch and some protein. This keeps the healthy stuff close and convenient. I also know I have a second lunch on stand by, so I am less tempted to go for the junk and I can focus on my job instead of getting worried about where the next meal is coming from. For dinner, I’m all about the veggies and lots of variety. I eat with my wife and kid so it’s important that nothing is boring or repetitive. Lots of salads and roasted veggies. Mostly I try to keep it healthy and simple, which means that my meals aren’t always extravagant but it helps me stay consistent.
I listen to my body. If I feel hungry I eat, if I do not feel hungry I do not. However, content is key. All my meals follow the ground rule of consisting of a complex carb, vegetables, peas/beans and lean protein. Another key step I follow is proper hydration. As soon as I wake up I have at least 1-2 glasses of water and make sure I get a total of 3-4 liters in every day.
Breakfast, lunch or dinner is typically chicken breast, beef, goat or fish with carrots, broccoli, cauliflower or sweet peppers, chick peas or green beans and a complex carb like beats, sweet potatoes, yams, taro or yuca.
I avoid simple carbs/sugars like, pasta, white rice or bread. If I have to consume them I do them prior to working out so they are efficiently used as a fuel source. I also avoid alcohol (hardly ever touch it)
Another mantra that I strictly follow is not to eat anything that comes out of a box/container. That is to say I do not eat processed food, and this is inclusive of supplements. If you eat enough real food there is no need for dietary supplements unless they are required for a medical/unique health circumstance.
I am also a firm believer in maintaining balance and enjoying life, for enjoying life is critical to being healthy and happy. So I do have my indulgences from time to time like ribs, ice cream, chicken roti, pizza and ALL YOU CAN EAT SUSHI.
These counterintuitive movements may be just what your game needs.