February 22, 2017

A Fitness Model’s Meal Guide

This past summer I participated in my very first professional fitness photo shoot. Many of you may wonder what exactly I ate to get my body “shoot ready.”

Did my diet consist of plain chicken breast and broccoli for every meal? Was I starving myself to look this way?

I can answer both of these questions with a resounding ABSOLUTELY NOT!

In preparation for the photo shoot, I focused on eating a diet mostly comprised of whole food sources. I didn’t eliminate carbs, sugar, fats or follow any fad diets. I ate to fuel my body with the proper nutrients to feel and look great! Furthermore, enjoying what I ate was and always will be my number one priority.

By keeping restrictions to a minimum, my photo shoot diet has easily turned into a lifestyle. One that I maintain to this day.

I follow four guidelines to plan my daily meals and keep on track with my goals.

1. Eat Whole Foods

Focus on eating foods that are as close to their natural state as possible. These whole food sources include lean meats, vegetables, fruit, whole grains, nuts and seeds.

2. Eat Protein

Protein is an important nutrient to include in every meal as it gives you long sustained energy. It also builds, maintains and replaces the tissues in your body, such as your muscles and organs. I ensure my daily protein intake is from quality sources such as lean meats, fish, beans, legumes and eggs.

3. Don’t Be Afraid of Carbs

Unfortunately, carbs have gotten a bad rap! Carbs are essential to help your body absorb protein and build muscle. The more lean muscle you have the more calories you burn! Most of my daily carb intake is comprised of complex carbohydrates such as whole grains, rice, quinoa, potatoes, beans and oats.

4. There Are NO Bad Foods

By categorizing food as “bad” you begin to fear it. You probably think that sounds silly, but think about it this way. We spend a lot of time thinking about “bad” foods because they are off limits. If we slip up and eat one of these banned foods we feel guilty or like a bad person. If we don’t label any foods as “bad” and simply eat some foods more often than others, we reduce or eliminate cravings for banned foods.

To achieve a lean, muscular look for my photo shoot I followed the above four guidelines and also tracked everything I ate in the day. Tracking my food intake ensured that I met the daily macro-nutrient requirements for optimal performance in my workouts and the desired leanness for the photo shoot.

Here is a snapshot of my typical daily meals.

When I am working towards achieving particular fitness goals I will always track and measure my food. Otherwise, I simply follow the healthy eating guidelines mentioned above.

Remember, to feel your best you need to fuel your body with wholesome food. By taking the time to nourish your body with delicious tasting, healthy food you will also look forward to your meals and make it easy to stay away from temptation.

Happy eating,


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