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intro to your meal plan
intro to your meal plan
We sometimes think that as soon as we find the PERFECT meal plan, that unknown secret that no one else knows about or that has just recently been discovered after thousands of years of human existence, that then we will be successful. You might as well keep waiting another few thousand years because it will never happen. Success has very little to do with the plan itself. It is far more about your COMMITMENT to the plan. You can have success and see results on many plans if you will commit and be consistent. Consistency is king!
My goal is to meet you where you are. That means providing you options that work for you depending an where you are at in your health journey. This is especially important when it comes to food.
Below we give you the option to follow a more free form clean eating option that provides guidance without a rigid structure. We also have a very structured meal plan for you if you believe you will have more success without having to think about it and want to just follow the plan.
step 1: choose the option for you
step 1: choose the option for you
CLEAN EATING OPTION
CLEAN EATING OPTION
If you are simply looking for guidance then the clean eating option may be just for you. Here is a clear list of foods to focus on. You should try as much as possible to eat these foods in there most natural state, not in processed and packaged forms. This clean eating list does not include every clean food available, but it is a great place to start. If it is not on this list, think real hard about whether the price you pay for eating it will be worth it. Everything we put in our mouth takes us closer to or further away from our goal.
Consistently good is far better than occasionally perfect, so there is no expectation for you to be perfect. Try to keep 80% of the foods you eat to the foods on this list and you will no doubt see success.
In the Amazing Recipes resource you will find recipes and ideas for meals that are all on the Clean Eating list. If you are looking for simple, healthy ideas for meals that follow the Clean Eating list, you will find them in the Amazing Recipes resource.
SPECIFIC MEAL PLAN OPTION
SPECIFIC MEAL PLAN OPTION
If you are looking for a specific meal plan to follow, with exact foods and exact amounts, the this may be the option for you. Below you will find a specific meal plan for females and a separate plan for males. I would recommend using PLAN #1 for the first half of your challenge, then use PLAN #2 for the second half to create some variety. But there is no wrong or right, so use the one that you like. There is also options for specific diets like keto, paleo, etc.
Again, consistently good is far better than occasionally perfect, so there is no expectation for you to be perfect. Try to follow your plan at least 80% of the time and you will no doubt see success.
step 2: use your corsync app to build your food story board
step 2: use your corsync app to build your food story board
TAP TO WATCH THIS 62 SECOND VIDEO
Whichever option your chose in step 1, your goal is to use your CorSyn app to track at least 3 meals each day with 80% being a healthy thumbs up! Using the Clean Eating List is the best way to know if you should give a thumbs ranking for your choice.
By simply using the app to take a photo of what you eat, you validate for yourself and your coach you are following the meal plan. The added benefit is that all the research shows that tracking what you eat creates conscientiousness of your choices, improves those choices and helps you see the patterns that are good and those that can be improved.
Here is a short video clip to learn how to take your food pics with the CorSync app.
step 3: Download the portion guide
step 3: Download the portion guide
Everyone has different needs when comes to how much to eat. To help you build real practical skills far beyond this challenge, you can use this portion guide to help you learn and build the skill of knowing how much to eat at each meal with nothing more than your hand. If you want to count calories and measure everything out, go for it. If not, this is a very effective yet practical way to always get your portions right.
If you are on the Clean Eating option, this tool is especially critical to your success. Use it to ensure you are eating the right amount of clean foods. Too much of good foods is still not ideal.
If you are on the structured meal plan, this tool can also help you. Use it to adjust the calorie targets of the plan to meet your individual caloric needs. It will allow you to dial it in when you need just a few more or a few less calories than what the plan provides.
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