• Mah-Ann Mendoza

4 MUST Haves in Every Meal

Updated: Dec 19, 2020

July, 2017

Written by: Pro Fitness Staff




This may be the most important message of the year regarding your eating plan for 2014.

If you use these 4 strategies with every meal, I guarantee you’ll have an amazing physical transformation this year…

1) Pay attention to the cooking method The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

  1. Fried and battered

  2. Processed and packaged

  3. Doused with cream sauce

  4. Sauteed

Choose foods that are prepared like this:

  1. Grilled

  2. Baked

  3. Broiled

  4. Steamed

2) Your meal should be mostly protein The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

  1. Fish

  2. Chicken

  3. Turkey

  4. Egg

  5. Lean red meat

  6. Beans

3) Include lots of fiber Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

  1. Salad

  2. Seasonal vegetables

  3. Fruit

  4. Legumes

4) Lay off the starches Here’s where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

  1. Potatoes

  2. Pasta

  3. Rice and cereal

  4. Bread and crackers


The 80-20 Rule


In order to achieve the amazing fitness result of a lean and toned body you’ll have to workout hard and eat right…at least 80% of the time.

Don’t fall into the trap of feeling like you have to eat perfectly and exercise hard every single day. Then if (when) you fail to meet that unreasonable expectation, you fall off the fitness wagon.

You can’t win by having a ‘100% or nothing’ attitude towards fitness. You’re human, you’re going to have a bad day, a sick day or just an off day. Allow yourself 20% of grace and be sure to workout hard and eat like a champion the other 80% of the time.

For faster results, pair your clean eating with a challenging exercise routine.

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Don’t wait! Let’s get started today…

Let us help you, like we’ve helped hundreds of men and women get fitter-leaner-healthier and happier lives. We work holistically with each of our clients lined up with their goals and give unconditional support to help them regain confidence while optimizing their health and physical strength.

Reach out to us today for your free consultation and fill out our contact form

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