One of the most frequent questions we get asked here at BEST is “what do YOU eat?” (as if the way I (Zack) eat makes a difference for the person I am coaching).
There are some people that just want the fish given to them…you know what I mean? Some people just don’t want to learn how to fish for themselves.
Quite honestly if that person is able to stick around at BEST it’s because they are working their butt off, to change their mental behavior patterns around whose responsibility it is to get healthy and fit.
Because here at BEST, we do not give out elaborate meal plans. Don’t get me wrong…we can! But we don’t do it because a meal plan doesn’t teach you anything. It doesn’t get you out of the endless cycle of needing help doing the things you could LEARN how to do.
So let’s agree on this: The only way you will get out of the vicious cycle you are currently stuck in is understanding what makes a perfect meal and then noticing if the meals you eat actually match the description – CONSISTENTLY.
As a certified Precision Nutrition coach, I teach the BESTies the PN ways. So here’s the inside look into how to make the perfect meal. The perfect meal has these 4 components:
- 1-2 PALMS of protein
- 1-2 CUPPED-HANDS of smart carbs
- 1-2 FISTS of vegetables
- 1-2 THUMBS of fat
That knowledge is great…but you have to actually apply it. There are 2 things you can schedule to make sure you are doing what you know to do:
Schedule your grocery shopping days 1 to 2 times per week to make sure you always have the ingredients you need. This is also a bit of budget accountability. If you are spending money at the grocery store, you are less likely to be spending money going out to eat.
Schedule time to prep the food – Another reality check is if you find yourself constantly throwing away food in your fridge because it spoiled, then you are not scheduling time to prep your food. No diet plan can fix that issue.
Once you get the scheduling out of the way you will continue with this three-step process:
1. Choose one ingredient from each of the four categories that make a perfect meal
• One protein – beans, eggs, chicken, steak, shrimp, or lentils
• One vegetable – broccoli, cabbage, green beans, bok choy, spinach, etc..
• One smart carb – Spaghetti Squash, Red Potatoes, Sweet Potatoes, brown rice, quinoa, or chickpeas
• One fat – olive oil, walnut oil, sesame oil, avocado oil, canola oil, or coconut oil, butter, avocados, almonds, or peanuts
2. Make sure you use the portion sizes I mentioned above for the perfect meal!
• One to two palms of protein,
• One to two cupped hands of carbs
• One to two fists of vegetables
• One to two thumbs of fat
You can adjust these portions based on how frequently you eat, your personal goals, and your personal results.
If you want to lose weight and you are following this portion size guide CONSISTENTLY then the secret of fat loss that is guaranteed to work for you is: eat smaller portion sizes, and you will lose weight. (But you have to be consistent in your portion sizes to BEGIN with before you can make adjustments.)
3. Now it’s time to get some flavor in your life so you don’t believe the lie that “eating healthy means eating crappy food. Below are some examples of my favorite flavors and how to create those flavors:
Italian – oregano, basil, fennel, capers, anchovies, olives, and oranges
French – tarragon, thyme, rosemary, bay leaf, black pepper, lemon
Mexican – cilantro, cumin, cocoa, ancho and chipotle chilies, lime
Japanese – miso, sesame seeds, seaweed, pickled radish, ginger, yuzu
Indian – cumin, fenugreek, coriander, turmeric, curry powder, ginger, fresh curry leaf
4. Cook the food.
To flavor your 1-2 palms of protein, you will squeeze the fresh citrus juices over them
To add flavor to your 1-2 cupped hands of smart carbs, add the dried spices
To add flavor to your 1-2 fists of vegetables, mix the fresh herbs in with them
Now, with all that said I am not a cooking expert, but this will get people well on their way to becoming better cooks before they become a professional home chef! That’s all I try to teach my BESTies!
I hope this helps you out and at least gets you mentally engaged with the process of “catching your own fish! ”