What should my meals look like?

This is what I learned from the Whole 9 workshop that I attended.

You need to be practicing good mealtime habits. Try to sit down at the table free of distractions like T.V, your cell phone, or computer. Chew your food slowly to help with the satiety signal to help you feel full.


Base each meal with around your protein source. This should be about 1 – 2 palm sized pieces of protein of your choice. The rest of your plate should be vegetables, and occasionally a fruit. Fats should follow this recommendation per meal:

*Oils and cooking fats = 1 -2 thumb sized portions

* All butters (Ghee, coconut, almond etc.) = 1 to 2 thumb sized portions

* Unsweetened coconut of any kind = 1 – 2 open heaping handfuls

* Olives = 1 -2 open heaping handfuls

* Nuts and seeds = up to one closed handful

* Avocado = ½ to 1 full

* Coconut milk = ¼ to ½ of a 14 oz can

Each meal should be large enough to keep you satisfied for approximately 4 hours.


To prepare your body for activity eat 15 to 75 minutes before activity. Choose foods that are easily digestible. This will be a very personal choice as to what to eat, how much to eat and when to eat it. I usually eat one hard-boiled egg before I workout, other easily digestible food options would be something like olives or macadamia nuts.


Eat immediately after exercise (15 to 30 minutes). On this particular challenge you may use a whey protein, but I don’t think this is the healthiest choice. A better choice would be an easily digestible protein and a carb-dense vegetable. Don’t use fruit as your post-carb, and no fat. Here are some examples of a carb-dense vegetable: sweet potatoes, yams, butternut squash, acorn squash, pumpkin or beets.

This special little meal is a BONUS for the exercise you have just performed. It is not to replace your main meal. It should help you to recover faster from your high intensity work out.

Posted on: February 6, 2014admin

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