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When it comes to meal prepping I am always looking for ways to make healthy dishes that are quick, easy and will not go bad before I can get all the food! This week I went with some lean chicken, tuna, greens and avocado for my lunches while at work. New to meal prepping… follow you on fb, i really like your style of writing and how you explain things thank you.
What seasoning did you use of the chicken and broccoli and also how did you cook the broccoli?
Do you have fruit or anything else with these lunches and do you know roughly how many calories these meals are?
Enter your email address to subscribe to this blog and receive notifications of new posts by email. In the second half of Phil Learney’s presentation at BodyPower, he discussed why it is important to consume carbohydrates.
A healthy pancreas delivers small doses of insulin throughout the day and extra insulin at meal times. If your beta cells function properly, a cheat meal will elevate insulin and use up leptin stores, which thereby sky-rockets your metabolism. For anyone wanting to maximise their physical results (which, let’s face it, is almost everyone!), insulin management is critical. I think I’ve always had a great metabolism, but during my year of undereating it definitely slowed down. 2) The reason some people have extra fat on their bodies is because they have overindulged in artificial, processed foods. From a physiological point of view, if your beta cells do not function properly, your body will not release insulin in response to a cheat meal and the glucose will sit in your system.
Hi Alisha, I am not a competition coach but I have done a lot of research on the matter, and your diet and training regime sound far too strict. The best advice I can give you is to create a meal plan yourself or use the help of a coach (although I would not recommend going back to the same coach).
When I first lost 50kg it was on a low carb diet and I was able to get the weight off but keeping it off when reintroducing carbs was really tough as my body was all out of whack. Fortunately I never followed an extremely low carbohydrate diet, however my head was definitely stuck in the low carb mentality. Being healthy doesn't mean you must compromise taste and creativity, as this week-long meal plan shows. Treat your body to a double goodness whammy with quinoa flake cereal with apple, cinnamon and flaxseeds. Start the last day of the working week with a low-GI breakfast of fetta and scrambled eggs. Kick off the weekend with a breakfast of avocado, tomato and basil on crusty sourdough toast with a touch of balsamic.
Wholemeal spelt flour pancakes with fresh seasonal fruit and a dollop of natural yoghurt are a perfect weekend treat. I just need to know what the recipe is, like for instance how much oil, how many mushrooms. Forget paleo and 5:2 – Yeong Sassall looks at 10 of the most ridiculous (and downright dangerous) diets in existence. The Maker’s Diet by Jordan Rubin, also known as the Bible diet, uses Old Testament guidelines for eating and food preparation. We collect information about the content (including ads) you use across this site and use it to make both advertising and content more relevant to you on our network and other sites. This week I got back into the kitchen to make food for a few days to stay on track and on top of my diet. I always like to cut the chicken into chunks so it is easier to eat but it also helps the meat to cook through faster.
I am 5’3 and 140 lbs i am starting the shred workout this week off of the website simply shred.
Some weeks I use fruit in my protein shakes and i like apples organic gala as a small snack. Although a lot of people consume the wrong types of carbohydrates, on the other side of the coin too many people (including almost all of the clients who start working with me) do not eat enough carbohydrates. This doesn’t necessarily mean that we will be in muscle-gaining mode, but rather doing everything to ensure our testosterone levels are maximised while our oestrogen levels are minimised.

Phil said that feeling hungry is a good sign as it means your metabolism is working, so it’s important to kickstart it with an early breakfast.
To avoid insulin resistance, Phil suggests eating a moderate amount of carbohydrates, reducing stress, training intelligently (exercise is a form of stress, so it’s important to keep workouts shorter than an hour and not go balls-to-the-wall every single time) and avoiding fasting. I love learning about these things – I have got to say from a fearing carbs person its very hard to get back onto the carb bandwagon – I mean of course we KNOW its the right thing to do but carbfears make you a mental midget!
When I first started adding carbs back in it was scary as hell but once I realised that nothing bad happened (and, in fact, my body actually approved!) it was easy to keep going.
I maintained weight (which was a bit too low for me anyway) eating very little and had many symptoms of a slow metabolism and undereating (cold all the time, no period for a year, hair falling out etc.). Sorry to say, but I think the paleo fad is to blame as well – I know paleo does not necessarily mean low carb, but from what I can see most paleo eaters eat very little carbs. Those of us that go about Paleo in a sensible way know how important it is to eat fruits and starchy vegetables to keep carb intake high (my carb intake was actually higher when I switched to Paleo than what it was previously!), but sadly many just think it’s all about protein and fat. It is hard to tell just by instinct, but if you feel like your body cannot tolerate carbohydrates very well (for example, you can only lose weight if you dramatically cut carbs) than you may have malfunctioning beta cells.
To get them back to a healthy body weight, it’s important to focus on whole natural foods. I also learned the difference between making bad choices for having carbs and better choices and it made a huge difference. It also makes my job harder when I have someone start a new plan and they gain (water) weight from the excess carbs and have to blindly trust me that it will come off again.
Eggs are one of the few "complete proteins" in that they contain all eight amino acids and the Australian Society of Nutrition recommends one gram of protein per kilogram of body weight per day.
The Aztec grain, which boasts high levels of proteins and fibre, is perfect accompanied by cinnamon-stewed fruit. The quinoa is incredibly high in protein while flaxseeds are a water-soluble fibre that keep you feeling full while lowering your blood pressure and cholesterol level.
Not only is tofu a source of omega-3 fatty acids - essential for brain and heart health, as well as hormonal balance - it also contains phytoestrogens, which help fight the symptoms of menopause. Low-GI carbohydrates release energy into your body more slowly than high-GI carbs and this keeps your energy levels consistent throughout the day.
A tasty blend of anti-inflammatory omega-3s and low-GI for consistent energy release, this meal is so delicious you might want it for lunch too! Spelt is a source of niacin, which has been shown to help protect against cardiovascular disease. Right now I am focusing more on high protein, low carb dishes since I eat a breakfast of carbs now to give me energy during the day time. Usually you can also get these types of food containers from your local deli, take out restaurant or I also found some at a party store near me. I am a "Jersey Girl" born and raised, a Rutgers University alumni, former cheerleader, Yorkie mom, super wife, meal prepper, gym junkie, animal lover and total Aries. This post is a mix of the rest of Phil’s presentation and my own personal experiences. The media brainwashes us that carbs make you fat, and that low-carb diets are the only way to lose fat. This is amplified by the fact that most low-carbers eventually fall off the wagon and binge on a huge amount of sweet, simple carbohydrates – effectively reversing all progress in the process. Many bodybuilding competitors follow restrictive diets and cause long-term damage to their metabolisms.
This part of his presentation particularly resonated with me – back when I was an aforementioned low carber, I could never get below about 22-23% body fat. I’d be happy to answer any questions as best as I can, having been through it myself.
I think those of us who follow the Paleo diet properly understand the importance of keeping your carb intake high through fruits and stachy vegetables, but I can see how an outsider might view it as a zero carb diet and try to emulate it. When I was at my leanest, I would love waking up looking extra ripped after a big ol’ cheat.
I do have to admit though that adding more carbs into my diet (from your wonderful guidance) is a miracle worker! By allowing and encouraging a weekly cheat meal, it only reinforces the idea that some foods=good and some=bad, when the focus should instead be on nourishing your body rather than feeling guilty every time you slip up. Not to mention the fact that you should never do minimal carbs for more than 10-14 days at a time.

If you don’t have a plan, your body will continue to gain fat and you will continue to binge. I can’t tell you how many friends and family members of mine are still turning to low carb diets to shed weight. This obviously upset me both physically and emotionally, which undoubtedly raised my stress levels (hello, cortisol!).
I’m just not a fan of dieting to either extreme as it messes with your metabolism so much. I can eyeball things pretty well and I tend to eat in terms of halves and wholes – eg one chicken breast, one sweet potato, half a banana etc. Cinnamon is clinically proven to stabilise blood-sugar levels and is the ideal answer to sugar cravings. If you are in need of some meal prep containers I highly recommend getting some like this to make it easy to clean and pack each day.
Dash seasoning for flavor and then some Ranch Mayo by Walden Farms (zero carb, calorie and sugar condiments which I love!) I also like to chop up some white onion and celery to add to the mix for some crunch! I would rather spend a bit more money on a piece of good chicken than one filled with lots of antibiotics and other fillers. On his website Livin La Vida Low Carb, Jimmy Moore examines the notion of safe starches, a concept promoted by Paul Jaminet, PhD. I was recently able to start leaning out while consuming upwards of 175g of carbohydrates a day, but I would have never been able to do that if I hadn’t first undertaken a period of metabolic repair. Consequently, this only fuelled my belief that carbs made me fat, so I continued to avoid them instead of sensibly taking the time to repair my insulin response.
When their shows are over, it is (sadly) completely normal for them to binge for weeks or even months on all the foods they deprived themselves of. That nasty high fructose corn syrup shuts off the part of your body which tells you you’re full – just another reason to avoid junk food! I don’t like telling clients that certain foods are off limits, or it just makes them want them more. I have no doubt you have damaged your metabolism, hence the binges are completely normal as your body is freaking out. Thank God those days are over, and my body is beginning to heal and find its natural rhythm again. Do you think that after following a low-calorie, low carb diet for months on end their bodies are going to know how to process a sudden influx of calories and sugary cabs? One strategy I use is to allow a weekly cheat meal, but only if you are really, truly craving it. Of course, if your beta cells are functioning properly, your body will be able to process the extra calories without much trouble and you will continue to see fat loss. Unfortunately your story is all too common among competitors, and it tarnishes the experience of competing.
That is, until it becomes completely unbearable, whereby they swing back in the other direction. When I am trying to lean out, I just watch the treats and reduce my portions a fraction (mostly carbs and fats). I was doing 45mins of fasted HIIT every morning and 30mins HIIT every afternoon and then weight training 5 days per week. As soon as comp finished I haven’t managed to go longer than 3 days with out binge eating which then last for days! I have been diagnosed with sever anxiety (which I have always had but only minimally), depression & an eating disorder (binge eating).
I don’t know how to find balance with my diet and don’t know what a ‘normal’ diet even is anymore. I have worked so hard and now have gained most of the weight, that took me weeks to loose, back!

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