Creating Tasty, Healthy Meals Fast

In my last message to you, I shared how to figure out your approximate daily calorie burn, and also explained how to figure out the amount of calories you need to eat per day to lose weight.

But now you are faced with the dilemma of knowing the amount of calories you need to eat, but don’t have a clue how to strategically…

1) Make healthy meals that taste good, but don’t go over your caloric limit

2) Balance the protein, carbohydrates and fats in each meal

3) How often you need to eat meals throughout the day

I am going to cover each one of those issues below so not to worry!

The first thing you want to do when planning out your meals is to first take your daily calorie intake you figured out in e-mail #1 to lose weight and divide it by 4.

e.g. 1400/4 = 350

When you do this you are going to get the number of calories to allocate to each meal that you eat throughout the day. So in the above example this person will focus on eating around 350 calories per meal, four times each day (1 meal every 4-6 hours).

So now you are probably thinking, how can I make a healthy meal that tastes good, but doesn’t go over the calorie budget I have set for each meal.

The process is really simple…

The first focus of your meal is to select the protein you would like to eat. This can be chicken, fish, steak, eggs, a protein shake, etc.

After you figure out the amount of protein you want to eat, then you can move to figuring out what type of carbohydrates you would like to integrate into the meal.

Ideally, you want to choose what are called slow-releasing whole grain carbohydrates. Slow releasing carbs are carbohydrates that are released into the blood stream at a slower pace so that your blood sugar doesn’t spike and crash so quickly.

When your blood sugar spikes, it spikes insulin into your blood stream which pushes your body into “fat storage mode,” and because we don’t want that to happen it is best to choose the right carbs to eat every meal!

Some great slow releasing carbs you can choose can be any one of the following: oatmeal, brown rice, spelt bread, whole grain bread, spelt pasta, whole grain pasta.

If you want to add some zest to your meal, you can also choose to add some vegetables as well.

When you spend the time to put your meals together like this, you will be able to give your body what it needs, keep your blood sugar in check, and keep your metabolism burning consistently throughout the entire day.

You will also find that every 4-6 hours you get hungry, and when you go to bed at night you won’t be craving bad foods that will ruin the healthy day of eating.

So to recap…

Remember, start with focusing on the type of protein you want to eat first, then select the desired carbohydrate, then add any veggies that you would like to include in your dish.

SIDENOTE: Be sure to follow this same framework of eating when you go out to eat with family, friends or colleagues. It still works like a charm!

If you have a relatively busy schedule, I suggest that you dedicate two days during the week to make your meals in advance, so when it is time to eat you can just throw them in the microwave to warm up!

I know this eating system works because….

When I was following this eating system, it kept me full throughout the entire day, the weight and fat continually fell off of my body, and for the first time ever, I finally felt like I was succeeding in reaching my goal with the guess work completely thrown out the window.

Now that you have the eating system down, you are probably now thinking… what about working out?

It is great that you are thinking this because in my next e-mail, I am going to share with you what you need to know about working out, and how to easily work this time into your schedule to help you reach your goal of losing 10 pounds or more the fastest way possible!

Catch you tomorrow!

Scott Bradley Founder

P.S. If you are one of those people who love jumping ahead and you have been searching for an effective workout system that will work with your schedule, be sure to visit the Recommended Page, to learn about the various workout systems we recommend you consider purchasing to reach your goal.


All material in this e-mail is provided for your information only, and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

The information and opinions expressed in this e-mail are believed to be accurate, based on the best judgment available to Lean Strong Body, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. In addition, the information and opinions expressed here do not necessarily reflect the views of every contributor of Lean Strong Body. Lean Strong Body acknowledges occasional differences in opinion and welcomes the exchange of different viewpoints. Lean Strong Body is not responsible for errors or omissions.