November 2020 Meal Plan
The KMax Health Insider is someone who is working on living a Fat Loss Friendly Lifestyle consistently. How do you do that? You plan for 3 solid meals each day, prioritizing protein first. The goal is to cut down on snacking in-between meals.
Another tool to use is the Witching Hour meal. The Witching Hour is usually between 2-4pm for most people. This is the time when we tend to feel fatigue and cravings, especially if our earlier food choices were carbohydrate heavy or just poor choices or we did not get a good night’s sleep. If you workout in the AM, you may feel this as well. I want to encourage you to eat if you are hungry. This is a small meal, small is the operative word. It could be a small smoothie, leftovers from a meal, a small salad, veggies with hummus, apples with almond butter, etc. The best way to get the witching hour meal right is to plan ahead and prep the food. At that time of the day, if you do not have a plan, you will most likely cave to something sugary and carb laden. If you are not hungry, don’t worry about this meal. Only eat when you are truly hungry!
On to the meal plan…
Overall remember that a solid meal plan with a satisfying breakfast, lunch, and dinner will help lessen any cravings between means or snacking. This may look like a lot of food but really, broken down, it is not, it is just a solid, satisfying meal plan.
Breakfast Notes:
The granola is delicious! It is an optional recipe that can be used to finish off breakfast or could stand alone for a meal with almond milk or a plain Greek yogurt. I want to warn you that it is super filling and nuts are generally hard to digest so keep your portion small and eat slowly. Don’t overload your stomach. I am telling you this because it is easy to eat fast, its good!
Monday and Tuesday includes bread and I know some of you are going gluten free. You could make your own bread or eliminate the bread and add your favorite sides for eggs.
Wednesday and Thursday I suggest making the hash (sweet potatoes and sausage) and store the leftovers in a glass container. Just cook the eggs separate and add them to the leftovers the next day.
Lunch Notes:
My goal is to make your life in the kitchen easier and making lunch a “leftover” meal is so easy. I would rather cook once and eat twice. My plan of attack is to eat leftovers from the night before when possible.
Dinner Notes:
Add a side salad, roasted veggies, or a little bit more meat when you believe you need more food. Try to avoid filling gaps with bread, rolls, rice, basically nutrient void foods.