This is a sample lesson from the Limitless Body Blueprint which is now Limitless Body Coaching. You can learn more here.
Most people spend more time planning a one week vacation then they do planning their life.
And in this case, their health.
If you really want to dial-in your nutrition, you have to start consistently preparing healthier meals. This week’s habit is all about how to prepare the perfect Limitless Meal Plate. We’ll cover what the majority of your dishes should consist of, what a post workout meal should look like, and strategies to make it easier for you to start including more of the good stuff and less of the not so good stuff.
One of the primary focuses in this course is to make your health and nutrition fit seamlessly into your current lifestyle and not to take it over. There was a time for me personally where I would never go out, I would cancel appointments, and miss opportunities to do fun stuff with family and friends, all because I could only eat certain foods or I had to workout. It really took over my life, and that’s no way for any of us to live.
The strategies below, and the tips in the upcoming habits, will help you fit the priorities of your health in with the priorities of your life.
Note: I want to give some big time credit to my friends over at PN. Their Anytime Plate was the inspiration for this (with a few LimitlessTWEAKS). I will admit that the Limitless All Day plate is a little Paleo biased.
WHAT DO THE HEALTHIEST PEOPLE DO?
Take a look at some of the people in your life that you consider to be the healthy. If you don’t particularly have any healthy people in your close circle, think of someone you have crossed paths with that you consider to be a pretty darn tootin healthy person.
They probably practice the following habits:
- Meals are often prepared ahead of time.
- Meals are typically eaten at specific times during the day.
- They never allow themselves to get too hungry or too full.
- Their largest meals are earlier in the day and become smaller as the day progresses.
- They typically don’t snack or graze all day.
- They usually don’t skip meals.
- They combine different proteins, carbohydrates (mostly veggies), and healthy fats with each meal that they eat.
- They know how to choose healthy foods at restaurants or when in a pinch.
- They almost always seem to be ready with a healthy option.
Don’t worry; you won’t have to practice all of those things. I’m going to simplify the process for you so that you become a nutrition-hacking ninja.
WHAT IS A LIMITLESS PLATE?
A Limitless All-Day Plate is going to be the foundation of your nutrition going forward. All-Day Plates are the types of meals you will be eating during the day with the possible exception of after you workout. Your Limitless Post-Workout Plates are a bit different but more on that later.
Essentially, your breakfast, lunch, dinner, and snacks will revolve around the Limitless All-Day Plate principles.
So your probably wondering what the heck those principles are . . . OK, OK, keep your pants on :). I’ve got you covered.
The basic principles of the Limitless All Day Plate are outlined below, but please review and print out the Limitless All-Day Plate (ADP) as a quick note guide.
What the Limitless All-Day Plate consists of:
This might look familiar – it’s what you’ve been practicing up until this point.
- Beverages: Zero calorie beverages only. Water, unsweetened tea, black coffee, etc. should be easy for you now after you’ve already crushed that habit.
- Protein: 1-2 palm-sized servings of protein from the Real Food Chart. You’ll adjust the size based on whether you are male or female, your body size, and the results you are tracking.
- Carbohydrates: Enough green leafy veggies to fill your plate and promote satiety. Usually about 1-2 fist sized servings. Choose mostly green, leafy veggies, but feel free to include any of the vegetables recommended in the Real Food Chart except for the starchy and high-sugar, post-workout carbohydrates.
- Healthy fats: 1-4 tablespoons or roughly thumb-sized servings of healthy fat per meal. This will be very important for keeping your energy up, promoting fat loss, and helping you to feel satiety during the day. Note: for oils and nut butters keep the serving size to 1 tablespoon for women and 2 tablespoons for men.
Males: Limitless All-Day Plate
Female: Limitless All-Day Plate
SOME FAQ’S ABOUT LIMITLESS ALL-DAY PLATES
Q: What about fruit?
A: The fruits that you see on the Real Food Chart are perfectly acceptable to eat. But you’ll notice they are not included as an All-Day Food and there is good reason, as we often tend to over eat them. My recommendation with fruit is this—Avoid the high-sugar fruits included on the Real Food Chart and opt for mostly low-sugar berries like raspberries or blackberries and other lower sugar fruits like grapefruit.
You can use them in place of veggies if you’d like, or as a little extra at a meal, but try to keep your fruit consumption to 1-2 servings per day if fat loss is your goal. A serving would be roughly a handful, one small fist, or about 1 cup.
Q: How many meals do I eat per day?
A: Right now you just want to develop the habit of eating All-Day Plates whenever possible. So whether you eat six today, two tomorrow, and four the following day, you’re good to go as long as they comply with the All-Day Plate principles. So if you’re hungry, go ahead and eat. If you’re not, then hold off and let your body be your guide for now.
Q: What about snacks?
A: Snacking to me is very unnecessary and leads to over eating. I recommended eating only meals (2 to 4 per day) and removing snacks completely.
Snacking is usually done out of boredom and not real hunger. If you’re finding that you’re hungry between meals I suggest drinking water with lemon, increasing veggies at each of your meals, and making sure that you’re including healthy fats with each meal.
And in all honesty if you eat meals at 7am, 1pm, and 7pm you’re only going six hours between meals – you won’t die. If you remember from earlier lessons, hunger is not an emergency.
Q: How do I eat Limitless Plates when I’m out?
A: This can be tough. Your best bet is to suggest places you already know you can get you’re All-Day Plate at. If that is not possible, try to look online for menus and see what their options are before you go. At most places, it’s very easy to get a protein source, vegetable, and healthy fat like olive oil, avocado, or nuts. You may have to ask them to hold off on the potato, rice or bread, and instead substitute extra veggies.
Look for meals that include:
- A source of protein: Chicken, Salmon, Turkey, or Beef. Look for grilled, baked, or barbequed. Avoid breaded, battered, buttered, or fried.
- A source of vegetables: Green and leafy, salads, broccoli, asparagus, and use your real food chart and find some of your favorites.
- Zero calorie bevs: Stick with water, unsweetened tea, or black coffee. No sense in adding liquid calories.
- Make smart swaps: 86 the potato and ask for extra veggies. Ask if they can cook your proteins with olive or coconut oil. You can do this with rice and breads as well.
If you go to a restaurant ask them to remove the breadbasket or to place it beyond your reach. Sit further away from the buffet line and don’t face it.
You can also take a look at the Eating Out Guide featured as part of this program. It should give helpful answers to most of your questions about dining out and sticking to your plan. It will also give specific recommendations for various ethnic cuisines.
WHAT DO I EAT AFTER EXERCISE?
If fat loss is your primary goal you’ll want the majority of your meals to follow the Limitless All-Day Plate guidelines outlined above. However, if you’re looking for a little boost in performance, are trying to add some more lean muscle, or are at a point where you feel comfortable with the progress you’ve made, you can begin adding in some healthy starchy carbohydrates or more fruit.
This is where the Limitless Post-Workout Plate comes into play. This plate is a representation of what your meal may look like following an intense exercise session.
Just to be clear, if fat loss is your primary goal your post workout plate is for after intense exercise only. The rest of the day you will be following the Limitless All-Day Plate.
BEST PRACTICES MOVING FORWARD
I’d like you to take a few minutes now to plan a week (or at least the next 3 days) of eating Limitless All-Day Plates. Grab a pen, notepad and the Real Food Chart to create meals for yourself for every day of the week. Just create three meals for each day with maybe one snack option for when an emergency hits.
Don’t get wrapped up in recipes either. They can create feelings of being overwhelmed, too much work, or become a hassle to prepare.
Get simple! Grab that Real Food Chart and choose a protein, veggie, healthy fat, and maybe even some spices/ seasonings that you’d like to include.
One approach that I really like is to eat the same breakfast all week, as well as lunch and dinner. This makes food preparation easy and fast.
For example, every day this week I might have salmon with spinach, mushrooms and avocado for breakfast, ground beef with mixed veggies (carrot, broccoli, cauliflower) and coconut oil for lunch, and then for dinner it might be a big-ass grilled chicken salad with olive oil and apple cider vinegar dressing. For a snack, I might have a handful of almonds and some celery sticks with sliced strawberries.
Limitless All-Day Plate: 10 Minute Recipes
Breakfast: Avocado-Bacon Omelets (serves 1-2)
- 4 bacon slices
- 1 avocado
- 2 tbsp. minced red onion
- 1 tbsp. minced fresh cilantro
- 1 dash hot sauce
- 4 eggs
Cook bacon until crisp. While bacon is cooking, whack your avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it up, but not too fine—a little texture is nice. Add onion and cilantro to avocado. When the bacon is done, drain it and crumble or snip it in to your avocado mixture. Stir it all up.
Now make your omelets, one at a time. Use half the avocado mixture in each. Top with more hot sauce, if desired.
Lunch: Chicken Salad (serves 1-2)
- 1 cup diced cooked chicken
- ½ cup diced red bell pepper
- 1 artichoke heart, cooked and chopped
- 2 scallions, sliced thin, including the crisp part of the green shoot
- 1 tbsp. minced fresh parsley
- 1-4 tbsp. of olive oil as a dressing
Cut everything up and put in a mixing bowl.
Dinner: Carnitas (serves 2-4)
- 1 ½ lbs. pork shoulder, exclusive of bone
- 1 tsp. salt (optional)
Trim any major layers of fat off your pork shoulder, but don’t try to get it too lean; you’ll need the fat later on. Cut your pork into chunks roughly 1½ to 2 inches.
Put the pork in your big, heavy skillet—you want a single layer, but the pork cubes can be very close together. Cover with water, add the salt, if using, and put over
a burner set to medium-high heat. Bring water to a boil, then turn burner down to low—you want to keep the water barely simmering. Now let your pork cubes simmer, about 3-4 hours. (If you happen to be wandering through the kitchen, turn the cubes over once or twice.)
Let your pork simmer until the water has completely cooked away. Continue cooking, letting the pork cubes brown in the fat that has collected in the bottom of the skillet. When they’re crisply brown, they’re done.
Serve over salad and topped with avocado slices.
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Big Tip: Use 1-2 days per week to prepare all of your meals for that week. I like Sunday and Wednesday personally, and simplifying your food choices—like in the examples above—allows you to cook in batches (more on food prep later). When you get sick of eating one of the meals you’ve been making, come up with another . . . simple as that.
* Use the recipe index from habit #3 and feel free to use any recipe that has (ADP) next to it. This stands for All-Day Plate.
Here are a few friends cookbooks that can also help add some variety if you feel the need.
- Pigskin Paleo: Paleo Recipes for Game day
- Los Paleo: Mexican Paleo Recipes
- Easy Caveman Cookbook: 40 Easy Paleo, Low Carb, And Gluten Free Recipes
- The Paleo Diet Cookbook
WHAT YOU CAN DO NEXT
- Plan your week of eating All-Day Meals by writing down specifically what you plan to make each day. Remember, your body has no idea what breakfast, lunch and dinner “should” look or taste like, so get creative and have fun.
- Write down your habit to practice for this week and carry it around with you, or place it in a location that is easy for you to see, as a reminder.
PS: This is a sample lesson from the Limitless Body Blueprint which is now Limitless Body Coaching. You can learn more here.