As I’ve discussed the fitness pillar of Body for life in terms of weight training and cardio, I thought I’d touch upon the nutrition angle of it. The BFL eating plan promotes eating 5-6 small meals, containing one portion of lean protein and another portion of wholegrain carbohydrates in order to ‘speed up fat loss and maintain stable energy loss’. Ultimately your daily intake should be 40% carbs, 40% lean protein and 20% healthy fats. The 7th day is designed as a “Free Day”.
Although I’m not not following the plan to the letter, I am trying to follow the eating structure whenever possible and am overall eating much cleaner than before the plan. Like I mentioned a couple of recaps ago, I am making a conscious effort to eat more protein. Depending on individual needs, the daily protein intake requirement is 0.8-2.2g per kilogram of body weight. I am aiming for about 1.2g/kg body weight per day.
While opting for protein powder would be an easy way to bump my protein intake daily, I am limiting my consumption to 1 scoop a day and am instead focusing on eating as much real food as possible. Here are some of the protein-rich meals I have been consuming lately, but please note that the protein counts are rough estimates:
Disclaimer: I can vouch for my food being tasty…I’m not saying anything about the presentation/looks ;)!
- Peanut Butter & Banana Oatmeal with Egg-Whites Stirred In- 19.5g
- Overnight Oats with Sunwarrior Protein Powder – 22g
- Dippy egg (1 whole egg, 2 egg whites) with Toast, Deli Turkey and Grilled Veggies- 19g
- Peanut Butter & Grated Carrot Wrap – 21g
- Grilled Salmon with Grilled Veg – 19g
- Brown Rice Seafood Pilaf -18g
- Cheesy Chicken & Marinara Sauce Bake With Greens: 24g
- Tofu Stir fry with hummus: 12g
- Chia Seed Pudding: 10g
- Greek Yogurt with Fruit: 14g
- Cheddar with Crispbread: 8.5 g
While I’m not sure I could follow (or advocate) high-protein diets such as Atkins or Dukan Diet, I am enjoying the BFL eating plan. Despite it being fairly high protein, I appreciate that it focuses on balanced meals and gives carbs equal importance. If anything, it’s realistic and definitely a style of eating which is maintainable beyond 12 weeks.
What’s your favorite source of protein?