I’m a little late on this post but here goes! The past few weeks we discussed how to change up breakfast and lunch to make them healthier. If you would like to go back and read those posts click on the following links:
A brief overview of the previous posts:
- Breakfast should be the largest meal of the day in terms of calories and carbohydrates. Since you are literally “breaking-a-fast” this meal should consist of proteins, complex carbohydrates and healthy fats.
- Lunch should be a bit lighter (again in terms of calories and carbohydrates) but still filling to keep you going through the day. We achieve this by increasing the amount on non-starchy vegetables in the meal (leafy greens, broccoli, cauliflower, okra, etc.) and decreasing the amount of starchy veggies and complex carbs (rice, quinoa, sweet potatoes, beets, peas, etc.). Doing this will increase the volume of food at lunch but not the calories or carbs.
Dinner, in my opinion, is the simplest of all meals. If your goals are fat loss I recommend keeping dinner nice and light making it the smallest meal of the day filled with a lean protein like chicken breast and fish and non-starchy vegetables. I do not promote or condone consuming starchy and complex carbohydrates at dinner, it all depends on your needs and goals. If dinner happens to be my post workout meal I do consume complex carbs, and if it is not then I stick to lean meat and non-starchy veggies. This is what works for me and may or may not work for you, so play around with it!
However, if you are striving to gain weight and build muscle then load up on the carbs!