16d (edited) • General discussion
EATING FOR LIFE AND PERFORMANCE
The following guide is how I (and my clients) stay fuelled for life, training, working and adventure. It's very simple and is something I am able to sustain throughout the year without constantly having to restart.
First we'll start with my core principles:
- Eat 2-4 different fruits and 2-4 different vegetables per day
Why?
Variety improves micronutrient intake, supports energy production and muscle function. It enhances recovery through anti inflammatories and increases fibre intake for appetite regulation and gut health. It’s a simple tip to keep energy consistent throughout the day.
- Prioritise whole foods
Why?
Whole foods are naturally higher fibre and micronutrients which improves satiety and stabilises blood sugar. They also reduce the likelihood of overeating by lowering calorie density, increasing fullness. Whole foods form a nutrition base that fuels training and maintains lean mass.
- High protein meals
Why?
Protein plays a direct role in muscle repair, hormone production and immune function which makes it essential for anyone training regularly or managing a busy lifestyle.
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Here's a sample of what I eat in a day with the goal of staying fuelled through the day and at a consistent bodyweight all year round.
Breakfast (protein oats):
- Greek yoghurt
- Milk
- Protein powder
- Blueberries
- Oats
Lunch (toast and eggs):
- Bread
- Eggs
- Diced bell pepper
- Fruit
Snack:
- Apple
- Honey
Dinner (Mexican rice bowl):
- White rice
- Chicken breast
- Red onion
- Avocado
- Black beans
Post dinner:
- Dark chocolate
Here is an editable spreadsheet with specific macros:
**How to use: Change ONLY 'Qty' column to update calories and macros. LEAVE OTHER COLUMNS!
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To track or not to track calories?
How it can help:
- You want to learn portion sizes and calorie density of foods
- You are re new to nutrition and need structure and awareness
- You have a specific goal (fat loss, muscle gain, performance)
Tracking can be educational, it enables us to see habits you may not be aware of and helps you understand what your body actually needs.
How it can hinder:
- You feel anxious, guilty, or obsessive about hitting numbers
- Social situations become stressful around food
- You ignore hunger, fullness, or energy levels just to stay on target
If macro goals start to override common sense or enjoyment, the tool is not helping you.
My recommended solution for MOST people:
- Prioritise whole foods 80% of the time
- Build meals around protein, fibre, and healthy fats
- Notice trends in energy, recovery and performance to adjust diet
Overview:
The goal with tracking calories isn’t control, it’s understanding. Over time, the aim is to trust yourself enough that you no longer need to track at all.
Hope this helps and as always, let me know if you have any questions!
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EATING FOR LIFE AND PERFORMANCE
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