I know how hard it is when you start reading about diet to come up with healthy choices when making your meals. This article is designed to give you some healthy food idea’s and choices. The idea’s I put down here are not an exhaustive list. Just a list to get you started on the right track.

Breakfast and Morning Tea

Fats:

• Nuts (Almonds, Walnuts, Cashews)
• Nut Butters (Almond, Peanut, Hazelnut)

Carbohydrates:

• Toast/Bread (Wholemeal, Wholegrain)
• Fruit (Bananas, Apples, Blueberries, Cranberries, Grapefruit, Dried)
• Oats
• Cereal (Weet-Bix, Muesli)

Protein:

• Protein Powder
• Eggs
• Milk (Skim, 1%, 2%)
• Yogurt

Examples:

• Oats with yogurt, fruit and nuts
• Egg omelete (add vegetables and cheese)
• Muesli bar, fruit and protein shake

Lunch

Fats:

• Nuts (Almonds, Walnuts, Cashews)
• Nut Butters (Almond, Peanut, Hazelnut)
• Cheese
• Avocado

Carbohydrates:

• Bread (sliced or rolls) (Wholemeal, Wholegrain)
• Fruit (Bananas, Apples, Grapes)
• Starch (Rice, Sweet Potato, Wholemeal Pasta)

Vegetables:

• Green (Lettuce, Broccoli, Asparagus, Green Beans, Spinach)
• Other (Capsicum, Tomato, etc)

Protein:

• Lean Meat (Turkey, Chicken, Lean Beef, Tuna, Salmon)

Examples:

• Salad and meat sandwich(es)
• Sweet potato salad with Tuna

Afternoon Tea

Any of the items from Breakfast, Morning Tea or Lunch (smaller portions though than Breakfast or Lunch).

Dinner

Any of the items from Lunch.

Preworkout

Eat  roughly one hour before you start training. Always eat before training.

• Protein shake
• Carbohydrate (Fruit, waxy maize starch, glucose, multidextrose)

Post workout

Same as pre-workout.

Feel free to have the occasional slice of pizza or cookie, just work your but extra hard next time in the gym. When I say occasional I mean like once a week, not once every couple of days. Also, try to keep variety in your meals. One easy way to do this is to have something different for dinner each night of the week.

Plans

Depending on whether I train in that day and how long I’m awake for really depends on when I eat. I recommend trying to eat every 3-4 hours, so for most people that’s about 5 meals. Eating regularly keeps your blood sugar levels more consistent, meaning that your energy levels should stay more even during the day rather than spiking and falling.

Typical training day:

Preworkout(6am)
Post workout(7.45am)
Breakfast(8.30am)
Morning Tea (11.00am)
Lunch(1.30-2.00pm)
Dinner(6.00-7.00pm)
Supper(9.00pm)

I skip afternoon tea because I’m usually so full after a big breakfast, morning tea and then lunch. Sometimes I’ll have a banana to tide me over.

Typical Non-Training Day

Breakfast(6.30am)
Morning Tea (9.30am)
Lunch(12pm)
Afternoon Tea(4.00pm)
Dinner(7.30pm-8pm)
(Supper(10.00pm)) Only if I’m having a late night.

Related posts:

1. Diet for Dummies: Part III – Afternoon Tea and Dinner
2. Diet For Dummies: Part II – Morning Tea and Lunch
3. Diet for Dummies: Part I – Introduction and Breakfast
4. Weekday Vegetarian – Week 1 Summary
5. Fitness Myths Busted!