Example of Nutrition “Tweaking”

I do something called “Nutrition Tweaks” with my clients.

What this means is I observe how the client is currently eating and I change the areas that need improvement, but KEEP the areas of the diet that are not doing harm.

This makes the diet much more sustainable for the client, which guarantees long term results.

I would compare this style of dietary correction to wearing braces; we slowly adjust over a long period of time, “tightening” things as we get closer and closer to perfection.

The reason I approach meal planning this way is because the good diet you will stick to is > the perfect diet you fall off of.

Case Study:

This young lady currently eats an unstructured diet of primarily processed foods. She eats out often with her boyfriend and relies on her parents for breakfast and dinner. During our initial dietary analysis, I asked her to describe a typical day of eating. This is what it looked like:

Meal 1, 9am- Pop Tart

Meal 2, 1:00-2:00pm- Fast food with boyfriend or co worker

Meal 3, 5:00pm- whatever her parents prepare (packaged meal, pizza, meat n’ potatoes, whateveas)

I asked her to send me a picture of the stuff in her fridge and pantry. Based on her current eating style, her metabolism, macro needs,  and the resources available I created this plan for her:

Case studies Meal Plan

Meal 1: 7:00am (pre workout)
1/2 cup of oatmeal (measured dry) cooked in 1 cup Almond milk

Meal 2: 9:00am (post workout)
1 cup baby carrots
1 scoop protein powder Mixed with milk (can buy from me-$52, or other sources we talked about)
Meal 3: (boyfriend meal)
4-6oz protein
1 serving grain
1-2 serving vegetable

Example: Panda Express

Order bowl with beef broccoli, veggies and 1/2 the normal amount of white rice

Example: In n Out
hamburger, protein style, no spread extra slice of tomato

Example: Restaurant dinner
grilled fish
side of veggies
cup of soup

Example DIY Meal 3:
PB&J on Double fiber bread (found next to regular bread at grocery store)
1 cup baby carrots
water or tea

Meal 4: (family meal)
1/2 cup serving of whatever is made
2 cup serving of vegetable or salad that YOU prepare

EZ Formula for making ANY VEGGIE Taste good

1 T Fat (butter, coconut oil, or olive oil)
2 cup veggies chopped into 1 bite sized chunks (broccoli, cauliflower, egg plant, carrots, bell peppers, squash, the sky is the limit. have what ever you want. Potatoes, corn and peas are considered starch for this diet)

Drink plenty of water all day. Here is a simple trick to make this happen:

Drink 1 gulp of water every time you check instagram. After you do this, say “woohooo” (it reinforces the behavior at a subconscious level)

Follow this plan M-F, Saturday (faturday) is cheat day so eat whatever you want, Sunday is a fast day. Attempt not to eat until after 4:00pm. Have a light meal of veggies and fruit after 4:00

If fasting is too challenging for now, just make sunday a regular “meal plan” day.

Let me know if you have any questions 🙂 Super excited for you!!!!

❤ Ash

As you can see, this plan is not drastically different than her current style of eating, yet it is much more nutrient dense ( low calorie to high vitamin/mineral ratio), well rounded, and super flexible.

Combining exercises with these nutrition “tweaks” will certainly yield major, long term results in her body and energy levels.

Are you interested in having your diet “tweaked”? If so, contact me at badashtrainer@gmail.com and I would be happy to assist you in creating a sustainable plan 🙂

❤ You Babes


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