Before we dive into today’s article: I have a client graduating from my coaching program in 2 weeks, which means there’s a spot opening up soon. If you want to look, feel, and perform your best in areas of life you care most about, check out how I can help you you do that here and apply today.
Stop me if you’ve ever heard this health and fitness advice before:
“Ya just gotta eat healthier.”
Lose weight? Eat healthier.
Build muscle? Eat healthier.
Peace on Earth? Eat healthier.
Cool. Thanks, dude.
If someone tells you to “just eat healthier” to reach your goals, that’s basically as useful as saying nothing at all. It’s too vague and means different things to different people.
So, let’s look at what a healthy meal actually looks like.
Whether you’re trying to gain muscle, lose weight, or eat a more balanced diet, you can’t go wrong with building your meals like this:
4-8oz of lean protein, such as meat, fish, or vegetarian options like seitan, tofu, or tempeh
1-2 cupped handfuls of fiber-rich carbs, such as grains, legumes, or fruit
1 cup or more of colorful veggies, like spinach, tomatoes, aubergine, etc.
1-2 tbsp of healthy fats, such as olive oil, nuts, or seeds
This approach is what I use to help my coaching clients transform their diets and reach their goals – from losing 40lbs. to running personal bests in marathons.
Why does building meals like this make them healthy?
Lean protein helps build muscle, burn fat, and strengthen your immune system
Fiber-rich carbs help keep you full and improve gut health
Colorful veggies have a ton of vitamins and nutrients to improve overall health
Healthy fats support hormone function
If you eat like this 80% or more of the time, you’ll build great health and look, feel, and perform at your best.
If you’re struggling to meat healthier and are overwhelmed by all the nutritional info out there, reply to this email or leave a comment and let’s chat about simplifying your diet.
Love you lots. Have a great week.
Ian
Ian Estabrook 
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