In this solo episode, I explore the art of building your own meal plan tailored to your macro numbers. I examine the myriad benefits of having a meal plan, from improving nutritional balance to achieving fitness goals more efficiently. I also discuss how to use meal plans responsibly, emphasizing the importance of developing tracking skills to ensure long-term success. Additionally, I provide practical tips on how to seamlessly integrate meal planning into your daily routine, making it a sustainable and enjoyable part of your lifestyle.

 

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Show Timestamps:

Introduction and Overview (00:00:00) Brad introduces the podcast, mentioning solo episodes and upcoming guests.

Business Updates (00:01:13) Discussion on rebranding, a new website, and an upcoming app for community engagement.

Advanced Coaching Workshop Announcement (00:03:25) Details about a two-day coaching workshop in Salt Lake City on September 20-21, focusing on business and coaching skills.

Importance of Coaching Education (00:06:10) Brad emphasizes investing in coaching education to grow one's business and improve skills.

Q&A Submission Reminder (00:07:03) Listeners are encouraged to submit questions for an upcoming Q&A episode.

Discussion on Meal Plans (00:07:51) Brad addresses the effectiveness and potential restrictiveness of meal plans, sharing insights from his experience.

Hybrid Approach to Meal Planning (00:10:34) The benefits of combining meal plans with macro tracking for better long-term success are discussed.

Building a Meal Plan (00:14:01) Brad explains how to create a personalized meal plan and the importance of structure for achieving goals.

Flexible Eating and Circadian Rhythm (00:17:33) The significance of establishing a consistent eating schedule for better hunger control and energy levels is highlighted.

Meal Planning Basics (00:19:30) Brad discusses the importance of establishing calorie and macro goals for effective meal planning.

Protein's Role in Meals (00:20:26) Emphasizes including protein in every meal and snack to stabilize blood sugar and enhance satiety.

Breakfast Strategies (00:22:20) Advice on making breakfast a high-protein meal to start the day feeling full and satisfied.

Meal Prep and Time Management (00:23:19) Discusses the necessity of planning meals based on available time and personal preferences.

Grocery List Planning (00:25:52) Encourages creating a grocery list that reflects desired meals to save money and ensure structure.

Fiber Intake Guidelines (00:26:49) Highlights the importance of fiber in the diet and provides recommendations for daily intake.

Taste and Satisfaction in Meals (00:28:44) Stresses the need for meals to be enjoyable to prevent cravings and maintain dietary adherence.

Pros of Meal Plans (00:29:36) Outlines the benefits of meal plans, including structure, portion control, and nutritional balance.

Identifying Eating Patterns (00:31:41) Discusses how tracking meals can reveal patterns and help identify food sensitivities or cravings.

Flexibility in Meal Planning (00:35:50) Encourages flexibility within meal plans to accommodate lifestyle changes and personal preferences.

Conclusion and Encouragement (00:37:33) Brad wraps up by encouraging listeners to find a balance between meal planning and macro tracking for success.

 

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Host Brad Jensen – @thesoberbodybuilder

Key Nutrition – @keynutrition