About this episode
In this solo episode, I explore the art of building your own meal plan tailored to your macro numbers. I examine the myriad benefits of having a meal plan, from improving nutritional balance to achieving fitness goals more efficiently. I also discuss how to use meal plans responsibly, emphasizing the importance of developing tracking skills to ensure long-term success. Additionally, I provide practical tips on how to seamlessly integrate meal planning into your daily routine, making it a sustainable and enjoyable part of your lifestyle. Reserve Your Spot At The Advanced Coaching Workshop - Learn More Here Join Our Priority Waitlist For The Next Level Experience - Join Here Free Week Trial in The Key Collective (coupon code: podcast) – https://mykeycollective.com Show Timestamps: Introduction and Overview (00:00:00) Brad introduces the podcast, mentioning solo episodes and upcoming guests. Business Updates (00:01:13) Discussion on rebranding, a new website, and an upcoming app for community engagement. Advanced Coaching Workshop Announcement (00:03:25) Details about a two-day coaching workshop in Salt Lake City on September 20-21, focusing on business and coaching skills. Importance of Coaching Education (00:06:10) Brad emphasizes investing in coaching education to grow one's business and improve skills. Q&A Submission Reminder (00:07:03) Listeners are encouraged to submit questions for an upcoming Q&A episode. Discussion on Meal Plans (00:07:51) Brad addresses the effectiveness and potential restrictiveness of meal plans, sharing insights from his experience. Hybrid Approach to Meal Planning (00:10:34) The benefits of combining meal plans with macro tracking for better long-term success are discussed. Building a Meal Plan (00:14:01) Brad explains how to create a personalized meal plan and the importance of structure for achieving goals. Flexible Eating and Circadian Rhythm (00:17:33) The significance of establishing a consistent eating schedule for better hunger control and energy levels is highlighted. Meal Planning Basics (00:19:30) Brad discusses the importance of establishing calorie and macro goals for effective meal planning. Protein's Role in Meals (00:20:26) Emphasizes including protein in every meal and snack to stabilize blood sugar and enhance satiety. Breakfast Strategies (00:22:20) Advice on making breakfast a high-protein meal to start the day feeling full and satisfied. Meal Prep and Time Management (00:23:19) Discusses the necessity of planning meals based on available time and personal preferences. Grocery List Planning (00:25:52) Encourages creating a grocery list that reflects desired meals to save money and ensure structure. Fiber Intake Guidelines (00:26:49) Highlights the importance of fiber in the diet and provides recommendations for daily intake. Taste and Satisfaction in Meals (00:28:44) Stresses the need for meals to be enjoyable to prevent cravings and maintain dietary adherence. Pros of Meal Plans (00:29:36) Outlines the benefits of meal plans, including structure, portion control, and nutritional balance. Identifying Eating Patterns (00:31:41) Discusses how tracking meals can reveal patterns and help identify food sensitivities or cravings. Flexibility in Meal Planning (00:35:50) Encourages flexibility within meal plans to accommodate lifestyle changes and personal preferences. Conclusion and Encouragement (00:37:33) Brad wraps up by encouraging listeners to find a balance between meal planning and macro tracking for success. Submit your questions to be featured on our Q&A episodes. Order from Cured Nutrition and get 10% off your order by using discount code: Brad Order from Legion Supplements and get 20% off your first order by using discount code: keynutrition Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Key Nutrition – @keynutrition