You know you should be "eating clean" in order to lose weight and build muscle, but what exactly does that look like? If you're confused about how to eat for your goals or how to structure your meals, NASM-certified personal trainer Sam Altieri shared this post on her Instagram page illustrating what she typically eats in a day for fat loss.
Sam told POPSUGAR she eats four times a day. Her pre-workout snack is 15 to 30 minutes before her 8:00 - 9:00 a.m. workout. Then her "breakfast" is at noon (here's a link to her smoothie recipe), lunch around 3:30/4:00 p.m., and dinner is at 8:00/9:00 p.m. She aims for about 1,500 to 1,600 total calories, broken down into 135 grams of protein, 170 grams of carbs, and 45 grams of fat. She noted that she eats less during the week, and more on the weekends, and that this plan is specific to her requirements, training schedule, and muscle mass. So keep this in mind when comparing what you eat in a day.
In order to execute your own fat-loss meal plan, Sam shares these five tips:
- Pick a meal frequency that works for you (hers is three bigger meals and one snack). You can break your meals up any way you want. If you prefer eating more often, do six smaller meals. Or if you enjoy intermittent fasting, eat two large meals.
- Get a meal library together, about six to eight, of meals you really love that are easy to make and that align with your goals. Sam eats a lot of the same foods every day to save time and energy. It means fewer decisions, which makes it easier to stay on track. And she knows exactly what she needs to buy at the store and how long it takes to prep them.
- Compile recipes and figure out calories per meal ahead of time so you know exactly what you're eating all week long.
- Go to the grocery store and meal prep on Sundays, so you can just grab your food during the week.
- Repeat this cycle each week, because consistency is key to seeing results.