My Meals

My recent goal for my nutrition has been to include a fruit or vegetable at every meal to help me stay full, get enough fiber, enjoy variety, and eat enough micronutrients.

The second step for me in boosting my nutritional wellness this year is to heal my relationship with food by following (with flexibility) a similar meal routine day to day and eating in a way that lets each meal serve it's purpose. For example, in order for my post-workout meal to help me build muscle, it needs to include protein, help me re-energize with carbs, and include a fruit or vegetable so that I can keep working on my micronutrient goals. A fat source might help with the absorption of the micronutrients as well.

The following are the meal types I plan to eat over the next few weeks, months, years (?!?), along with the purposes they serve, the macros and kcal I am trying to hit with them throughout the day, and overall a template for how I will create my next few meal plans and stay the course when I eat out or with friends and need to deviate from meal planning. You can use my ideas for your own eating routine, or name and consider the purpose of you own meals (for instance breakfast, lunch, and dinner, if you eat three times per day).

Here we go!

Chelsea's Meal Routine

Meal 1/Breakfast

[  ] Address morning hunger

[  ] Pre-workout fuel

[  ] Wake up

[  ] Start the day

[  ] Prayer routine

[  ] Protein, fruit, carb, supps, could do better on fats

[  ] Coffee + preworkout + water

450kcal, 20g+ protein

Meal 2/Post-Workout or Morning Snack

[  ] Muscle protein synthesis

[  ] Refuel after workout

[  ] Feed brain for work

[  ] Usually am pretty hungry, so address thay

[  ] Kind of like to have an energy drink if not quite full, or just because second wind for work is nice

[  ] Protein + carb + fruit or veg

300-400kcal, 30g+ protein

Meal 3/Lunch

[  ] It worked well when I was waiting for 12pm and tried to sit down to eat it, but I get anxious about if I should wait until later

[  ] Rice + veg + meat (or frozen meal if failed on prep)

[  ] Sit down please

300-400kcal, 20g+ protein

1250kcal ceiling

Meal 4/Afternoon Snack

[  ] Small meal to get me through until dinner, but then I am still super hungry at dinner; I think dessert will help

[  ] Maybe let go of the fruit/veg thing here, but an apple, banana, berries, or carrots could be nice; this is kind of a carb thing for energy boost but a protein might help?

[  ] Gatorade Zero time!!!

100-200kcal

1400kcal ceiling

Meal 5/Dinner

[  ] Usually pretty hungry after work; I want it to be social, but that just makes me want to eat more, has been tough lately so work on food relationship at dinner when social or solo eating 💕

[  ] I think dessert could help

[  ] Protein, veg, maybe fat would help, mild carb, more filling, more veg maybe

200-400kcal, 30g+ protein

1700kcal ceiling or 1600 to leave more kcal for dessert

Meal 6/Dessert

[  ] Stop compulsive eating by making a decision to eat after dinner instead of waffling and stressing about ot; I want a dessert, so let's just plan for it

[  ] Cocoa (Premier Cozy Cocoa) is only 50kcal (with 10g protein!), so that's great, and if I have more I could do a yogurt, ice cream, fruit or a cookie/baked treat

50-300kcal (sticking closer to 50-150kcal most of the time, but 300kcal for a Halo Top or other treat would be nice time to time)

Target right now? I'd like to maybe try for 1750-1850kcal to see how that goes satiety and energy-wise and then go from there. ☺️ For protein, I'm aiming to take in 100g or more, and my fat intake has been somewhat low lately, so I'd like to experiment with more fats in my diet, along with as many fruits and vegetables as possible.