First of all, I would like to provide a disclaimer that I am not a dietitian or a health professional providing advice on healthy diet meals. I simply want to share my personal diet techniques for my daily meals. These meals have helped me lower my body fat percentage and build more muscle while going to the gym. To give you some context, I have been diagnosed as obese and have a family history of diabetes and hypertension. If I don’t change my lifestyle soon, I may develop these illnesses and require medication. That’s why I decided to change my lifestyle, and the first thing I did was modify my eating habits.
I have tried various diet meal plans like keto and low-carb intermittent fasting, but unfortunately, they didn’t work for me in the long term. I’m not saying that they are ineffective; what I’m trying to convey is that different individuals have different preferences when it comes to diet meal plans. With low-carb intermittent fasting, I did lose weight for about a month, but because I felt hungry all the time and craved sugary foods due to the restricted carbohydrates, I eventually returned to my previous lifestyle, and my weight even doubled. So I conducted some research and explored other diet plans, and that’s when I came across the high-protein and low-carb meal technique.
In this meal plan, I focus on consuming more high-protein foods such as chicken, eggs, and red meat, along with a moderate amount of rice. I avoid sweets and implement a concept known as calorie deficit, which involves tracking the calories I consume each day. I will provide a detailed post about calorie deficit soon, where I will discuss how it works, but for now, this post will focus on the foods and meals I include in my high-protein, low-carb techniques, as well as my routine.
To achieve weight loss, I utilize calorie deficit, and I prepare my foods by boiling or grilling them. I avoid fried and processed foods, canned goods, sweets, and white bread. Instead, I opt for natural foods and include a small amount of condiments such as iodized salt, chili, vinegar, paprika, and a tablespoon of Del Monte ketchup sweet blend per meal. Sometimes, before and after the gym, I consume whey protein shakes to support muscle recovery. I drink black coffee with a small amount of all-purpose cream and stevia. I consume small portions for each meal, eating five to six times a day. I incorporate fruits and vegetables for proper digestion and as the main source of carbohydrates. I avoid high-sodium foods to prevent water retention, and I find joy in every step of my diet.
Now, let me share my daily routine as an example. I wake up around 5 am and have a cup of San Mig sugar-free coffee with one teaspoon of black coffee. Then, I stretch before proceeding to a 30-minute cardio session at 6 am. At 7 am, I have my breakfast, followed by lunch at 12 pm. Around 4 pm, I have another cup of San Mig sugar-free coffee with one teaspoon of black coffee. At 5 pm, I start my workout at the gym. When I return home, I prepare a protein shake. At around 7 pm, I have my dinner, and by 8 pm, I go to bed to sleep. It’s crucial to get 7-8 hours of consistent sleep to allow for muscle repair and ensure proper digestion, which aids in weight loss. I repeat this routine every day.
I would like to share my version of a low-budget meal plan that includes breakfast, lunch, and dinner. People often say that creating a healthy diet meal plan can be expensive, so I have come up with an affordable option.
For breakfast, you can have 250g of chicken meat prepared through air frying, grilling, or boiling. You can add condiments such as the sweet blend Del Monte sauce, vinegar with chili, or iodized salt for flavor. Additionally, you can have three regular-sized bananas and one apple.
When it comes to lunch and dinner, you can continue with the same 250g of chicken meat as the main protein source. Prepare it using your preferred cooking method and season it with the condiments mentioned earlier. Along with the chicken, you can include a serving of rice to make the meal more filling.
By following this meal plan, you can stick to a budget of only P100. It offers a balance of protein from the chicken, essential nutrients from the fruits, and carbohydrates from the rice. This way, you can maintain a nutritious diet without breaking the bank. I hope this article helps you achieve a healthy and lean body.