Friday, 22 May 2009

My Daily Meal Plan (Plus 4 Diet Secrets)

I get alot of questions about my nutritonal philosophy I use both on myself and with my clients.

"Do you ALWAYS eat organic?"

"What do you eat every day?"

"What metabolic type are you?"

"What supplements do you take?"

The answers are:

"No, I don't ALWAYS eat organic, although I do whenever I can and when I'm following my 60 day detox plan then I will eat organic foods. Period.

"My metabolic type is mixed, meaning my meal proportions should be around 50% carbs, 40% protein and 10% oils fats. They're not always like this, but generally speaking I'll try to keep this in mind without getting too scientific.

The last thing I want to do is start measuring and weighing each meal." I'm way too busy for this."

"The only supplement I take is creatine. I used to take lot's before I discovered that many of the supplements out there are just a complete waste of money and leave you know better off than before."

And what do I eat every day? Well "a wide variety of food"(and that's my first diet secret). Instead of sticking to the same food choices, day in day out I like to switch it up.

So let's take a look at what I typically eat on a regular basis

6:00am Breakfast - I teach my Bootcamp at 6:45am so I like to have some breakfast before I head off to the park.


Organic Muesli
Crushed Walnuts, Pecans & Brazil Nuts
Half a chopped banana
1 cup of Almond Milk


Organic Porridge
Almonds, Hazelnuts & Pumpkin Seeds
1 cup of Milk/Water

Along with either of those recipes I'll have either a pear or an apple and recently I've been having green tea aswell.

11am Brunch - Usually after a busy morning of teaching Bootcamp and training clients I will grab a mid morning snack to keep me going until Lunch.I'll typically take the snack to work with me.

This can vary from day to day but usually will consist of either

Natural peanut butter on celery sticks,
Organic Hummus with celery or carrots.
2 boiled eggs with garden salad

I've also tried peanut butter spread onto an apple and it was really good. Try that combo sometime.

I'm always trying a new fruit or vegetable(that's secret #2).

A few years ago, I wouldn't say I was a fussy eater but I was sooo regimented with my eating habits. I always used to have a set meal plan and this would hardly ever vary throughout the week.

I am now more open minded about what I eat and am willing to try a new fruit or vegetable out whenever possible.

Anyone can learn to eat better over time.

Heck, if I can do it then so can you!

Workout then Lunch 12-1pm

In between clients I'll workout around noon (give or take half an hour)for around 45 minutes.

I used to glug down a protein shake religeously after each workout whereas now I'll tend to go for a regular chocolate milkshake that you can buy in the supermarket as research shows clearly that there's no real difference between the two (apart from saving yourself a ton of money of course).

I sometimes have nuts an berries aswell. It depends on where I am and what I feel like having really. If I know I'm going to be out of the house for more than 4 hours then I'll prepare my food before I leave so that I'm not left not knowing what to eat during the day.

As a general rule I'll always try to eat natural, wholesome foods and steer clear of anything tinned, canned or packaged wherever possible(Secret #3).

Lunch will always vary. Here are a 3 things that I'll typically have:

Tuna on Ryvitas with a big garden salad.

4 egg omelet, spinach, broccoli, peppers, mushrooms.

Chicken Salad Spelt bread sandwich.

I don't often have bread but when I do I go for spelt or rye as regular bread (with wheat in) tends to bloats me out.

After lunch I'm real busy. I have more private clients then Bootcamp class at 6:30pm.
Sometimes I have clients all the way through until 8pm so my dinner time can vary from 6 through to 8 although generally speaking I won't eat anything after 9pm.

This isn't set in stone, I just find I sleep better if I don't eat too near bedtime.

Here are a few recipes that I'll have for dinner:

Chicken Breast With Garden Salad

Organic Steak with Spinach and Mushrooms

Smoked Mackerel with green beans,
grilled tomatoes, mushrooms & spinach

So as you can see from this meal plan that when I go shopping, I'll fill my shopping bags with nothing other than meat, fish, fresh fruit and vegetables (Secret #4).

Check the video out below =>

Ok, so that's what I eat. It's certainly better than the average western world diet.
I sometimes like to have a dessert (if I'm eating out) and I do have a beer every now and then but generally speaking I'll follow this.

Personally, I think staying away from foods that are high in carbohydrate and trans-fats (like pizza, chips, cakes, pastries or anything fried) is a good idea.

If you can do that, and follow a diet that is rich with raw nuts, fruit and vegetables than you'll lose bodyfat without going hungry.

If you have any nutrition questions then let me know here.

Here's to your fatloss success,

Sam Winkworth

PS - Please post your nutrition questions and comments below!

1 comment:

peeshepig said...

Hey Sam,

Great YouTube video! Thanks for sharing!

You make it sound so easy and I know it's not.

I'll be back to check in again after I download your fat loss report.

Be well,

~ pp