Metabolic Meal Plan

Getting Results

The hardest part of my own fitness program isn’t getting to the gym or taking part in body conditioning on a committed basis, it’s eating right. You probably figured that out by how much I write about food. The food part always seems like another job ­– plan it, shop it, cook it, and then hopefully be in the mood for it when it’s time to eat. Then start all over. 

Do it. The results are worth it.

If you missed “Eating to Burn”, you might want to read it and then return to here. Eating every three hours is not a fad diet. It’s just sensible, and the quality of what we eat makes all the difference. Aim for health first, you’ll never go wrong.

Ayla Yavin, L.Ac., an acupuncturist at Longevity Health, says that she has seen people actually reverse the aging process and become more physically fit and resilient as they get older. Four keys to this are good nutrition, plenty of rest, a sustainable exercise program, and rejuvenating therapies such as acupuncture, chiropractic and massage.

Eat Well

A diet loaded with fresh organic vegetables, legumes and seasonal fruit will help keep you healthy.

Gluten free grains will keep your muscles pumped and your brain clear. When it comes to grains, the less processed the better. Whenever I’ve forgotten this and taken a turn down the processed food aisle (that includes the cookie aisle) my energy, clarity and metabolism gets sluggish.

Quality protein will build muscle. You want this! Replace some of your evening carbs with protein – you’ll add more muscle while burning additional calories digesting the protein.

We feed our cars with the fuel that makes them run best. Why treat our bodies any differently? The way food interacts with our individual body chemistry is one of the most important aspects of health and fitness for us to understand. 

Fad Diets

Fad diets arrive, they peak and then new ones appear. That’s partly from marketing, but mostly from the fact that each diet only works on one-third of the people who try it and doesn't on the other two-thirds… it just isn't suited to their body chemistry. 

Fad diets can have value though. If you’re trying one, pause and learn what part of the diet structure works for your body. Learning to eat right is a lifelong process because our body’s requirements are constantly changing.

What's in – What's out

I’ve received a lot of emails asking what my personal daily diet looks like, so I’m going to share one with you here. My day starts at 4:30 am, but for writing this plan, I started it at 7 am – when I'd really rather get up.

My eating is fairly simple and always starts with breakfast. There are three meals and three small snacks. Eating like this keeps me fueled all day long and gives me abundant energy to work out. The snacks are foods that can be kept in a desk or cooler – or in a gym bag if you’re on the run. New York fitness trainer and former Mr. Australia, Gennaro Ferra, uses a diet similar to this to keep his clients in shape.

Alcohol, most dairy, soy, peanuts, wheat (and gluten sources) and highly processed foods  are eliminated from my daily diet. Try this for yourself – go 10 days without them and see how you body feels. Then, if you want, add them back one at a time. Be sure to notice how you feel after each one re-enters your body? Does the wheat and gluten bloat you up? Do your joints hurt when you have an alcohol binge, or are you suddenly re-craving sweets the day after?

You’ll probably notice that red meat isn’t listed on my typical day menu. It is part of my diet though, a couple of servings a month. It’s better for us to eat less red meat and be sure it’s the best – hormone free, organic grass fed beef. 

Eggs are organic and free-range. Chicken and turkey is organic – or at least hormone and additive free. Vegetables and fruits are organic and seasonal. I visit local farmer's markets or purchase their produce whenever possible.

If you are over 40 – or in my case, over 60 – keeping your meals small and frequent is one of the healthiest things you can do for yourself.  Plus when you eat like this, you’ll have a metabolic furnace that will burn fat, support muscle growth, and keep your energy levels high all day long. None of these meals should hit you like a Thanksgiving Day feast. If they do, you’ve eaten too much. The same applies if you’re still full after 3 to 3 ½ hours – cut down your portions at the previous meal.

Whenever I want to prepare for a photo shoot or event, I make sure I stay on course like a Cessna getting directions from air traffic control. Our bellies are the center of our power. Take charge of your eating, and you'll be surprised at how more much personal power you feel.

My Six Meal Plan

Breakfast 7 am

·      1/2 cup of cooked oats with a scoop of protein powder mixed in, or

·      Hot brown rice or buckwheat cereal with protein powder, or combine with fresh fruit, or cook in a spoonful of raisins.

Mid-morning 10 am snack

·      6 oz organic or goat's milk yogurt, 1 organic apple, pear, or

·      5 oz tuna with lemon and a small white sweet potato, or

·      2 hard boiled eggs plus 1/3 cup buckwheat cereal, or

·      8-10 oz homemade protein shake, or

·      2 spoonfuls of hummus and gluten free crackers or vegetables

·      12 Almonds and an apple, pear or other fruit in season, or

·      6-8 Gluten free crackers with almond butter.

Lunch 1 pm

·      Steamed or grilled chicken and cruciferous vegetables, or

·      Grilled salmon or turkey with steamed vegetables

·      Include a serving of grain like brown rice or quinoa, or white sweet potato

·     If I have a craving for something sweet, I'll wait for a half hour. If it doesn't pass I'll eat half a piece of fruit. 

Mid-afternoon 4 pm snack

·      6 oz organic or goat's milk yogurt, 1 organic apple or pear, or

·      5 oz tuna with lemon and a small white sweet potato, or

·      6 0z satay chicken and vegetables, or

·      2 hard boiled eggs and vegetables, or

·      8-10 oz homemade protein shake, or

·      2 spoonfuls of hummus with vegetables, or

·      12 Almonds and an apple or pear (or other fruit in season)

Dinner 7 pm

·      Wild salmon or white fish, or

·      Chicken or turkey breast

·      Vegetables including steamed asparagus, broccoli, spinach and cauliflower

Evening 10 pm

·      If you get hungry, make a protein shake. I prefer this with water only late at night, but you could make it with blueberries and almond milk.

·      Prep yourself for a restful sleep with hot caffeine free tea – mint, ginger or one of your favorite herbal teas.

Train your Body, Train your Mind, Tame your Tongue.

Photo: Sarah Bailey. Taken on my 60^th birthday. 

Information on this site is not a substitute for consulting a licensed medical professional or nutritionist. You should never begin an exercise or nutritional regime without consulting your health care provider.