It’s very difficult is to try and change more than one thing at once – especially the habits linked to our tasty indulgences. A healthy meal plan is all about matching what and when you eat with what you do and when you do it. Here are a few guidelines to keep in mind as you begin to flip your diet.

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Drink plenty of water - It’s especially important to have a tall, cold glass when you wake up and another an hour before you workout. Lack of hydration is the number one catalyst for daytime fatigue and can slow your metabolism by around three percent. Having several glasses of ice water will actually boost your metabolism since your body needs to expend energy to get the water to match your internal temperature.


Eat every two to three hours - It doesn’t have to be an entire meal, a healthy snack will suffice. Waiting any longer will cause your body to start pumping hormones that signal your body to store fat, not burn it.

Focus on lean proteins, complex carbohydrates, and healthy fats - These types of food help your body maintain muscle mass, keep hormones and neurological functions running smoothly, and give you a steady stream of energy. Eating simple/sugary/white carbs or high fat snacks will have your energy levels come crashing down while your belt line is blowing up.

Here is a sample meal plan for exceeding all of your health and fitness goals. Your breakfast, post-workout shake, and late night snack should all remain the same regardless of when you choose to exercise. It’s simply a matter of timing your pre-workout meal and other snacks if you choose to be an early fitness bird or brawny night owl.

This meal plan is broken down by the time of day – what you crave – and great sample meals – with a 4:30 workout time

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6:35 AM – Breakfast - Fast Acting Proteins with Complex Carbs for Breaking Out of Your Overnight Fast

Steel Cut Oats with Honey and Scoop of Whey Protein or
A Bowl of Total Mixed with Berries with Four Egg Whites and One Whole Egg

9:30 AM – Mid Morning Snack – Protein and Healthy Fats for Keeping Your Fat Hormones in Check

Peanut Butter on Whole Wheat Bread or
An Apple with a Handful of Almonds

12:00 PM – Lunch - Lean Proteins and Complex Carbs for Staying Anabolic

Roast Beef Sandwich on Wheat Bread or
Smoked Turkey Slices with Quinoa

2:00 PM – Afternoon Snack – Lasting Energy Along With Proteins to Peak During Your Workout

Chicken Salad with a Side of Black Beans
Sushi with a Side of Soba Noodles

4:00 – Pre-Workout Snack - Fast Acting Proteins and Energy for Your Workout

Scoop of Whey Protein with Mashed Sweet Potatoes or
Fat-Free Yogurt with Berries

4:45 – Workout Time!

6:00 – Post Workout – Fast Proteins and Fast Carbs For a Quick Recovery

Two scoops of Whey Protein and 32 Ounces of Gatorade or
a Tall Glass of Non-Fat Chocolate Milk

7:30 Dinner – Slow Digesting Lean Proteins and Complex Carbs To Promote Muscle Growth and Avoid Fat Gain

Salmon with Brown Rice and Salad or
Flank Steak with Beans and Veggies

10:00 – Late Night Snack – Slow Digesting Casein Proteins to Nourish Your Muscles While You Sleep!

Low Fat Cottage Cheese or
Casein Protein Shake

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On non-workout days, simply drop your post-workout shake since you won’t be burning those extra calories or need any simple sugars for recovery.

Other Essential Guidelines-

Avoid Fats Around Workout Time – Don’t eat more than ten grams of fat within two hours before or after your workout. This blunts muscle growth and saps your energy.

Eat Less Carbs In The Evening – You aren’t going to need much energy after dinner time so avoid carbs, especially sugary carbs, in the few hours before bed. They won’t be burned off and will end up back in your belly as body fat.

Onto Step Five: An Intelligent Workout




Material from The Six Best Occasions To Overindulge &
Five Illusions Of Health That Are Expanding Your Waistline

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