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MEAL PLANNING

Meal planning and prep can feel like a lot of work, but the foundation of the BFL nutrition program is simple: you’ll eat 6 small meals a day, 2 to 3 hours apart, and balance each meal with a carb, protein and healthy fat.

BUILDING A BODY FOR LIFE MEAL

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    Lean Protein

    Every meal should contain a portion of protein the size of the palm of your hand with no thumb or fingers, and the leaner the better—especially if weight or fat loss is one of your goals.

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    Complex Carbohydrates

    You’ll need plenty of carbs to fuel your active lifestyle, so make sure you include on clenched fist sized portion of unrefined or complex carbohydrates in every meal.

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    Essential Fats

    Consume one thumb sized portion of added fat each day. Good sources include vegetable oils such as olive oil, sunflower, flaxseed and others, avocados, sunflower seeds, and natural nut butters.

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    Vegetables

    There is no limit to amount of green or leafy vegetables you can eat. But make sure to include them in at least two meals a day. They’re important sources of vitamins, minerals, antioxidants and other nutrients.

BEYOND THE BASICS

Once you understand how to create EATING FOR LIFE meals, it’s important to set yourself up for success by making sure your pantry is stocked with healthy, nourishing staples, and setting time aside to plan and shop for the week ahead.

You’ll also need to have water on hand at all times. We recommend at least 10 cups of fluids per day to keep you hydrated during the challenge (that includes tea, coffee, and other healthy beverages). And do your best to avoid super processed foods and white carbs like bread, pasta, rice and sugar. If you’re able to eat according to plan 6 days a week, treat yourself to a free day. Sounds simple, right?

To help you get started, we offer a week of sample meal plans and grocery lists to match your personal goal:

RECIPES

Check out our wholesome, delicious easy-to-prepare recipes.

NUTRITION ARTICLES

Read up on healthy eating and the EATING FOR LIFE program.

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PLAN FOR SUCCESS

WITH EAS PERFORMANCE NUTRITION

Making healthy changes to your diet is well worth the effort, but it can feel like a daunting task. Nutritional supplements are a great way to relieve some of the prep work, and to ensure you’re getting all of the protein and nutrients you need to support your active lifestyle. BFL trusts EAS for convenient, high-quality options.