In my 13 years of fitness coaching, I’ve found the health industry has overcomplicated nutrition and it can be overwhelming to know where to start.

In my own experiences with the zone diet, strict paleo, zone/paleo, and counting macros I have had great success, however, they can be complex, restricting and cumbersome. 

With a busy schedule and a high amount of stress a complex diet is the last thing you want on your plate. No pun intended! 

Here are some simple guidelines for a healthy, simple and effective diet.

Eat a vegetable with every meal. Veggies are packed full of vitamins, minerals, and fiber. They’ll help fill you up and curb cravings. Breakfast can be the most challenging, but simply sauteing leafy spinach with eggs is a delicious way to get a veggie in early in the day.

Have a source of lean protein at every meal. Eating protein helps muscle repair, when muscle repairs it requires energy which burns fat and increases metabolism. My favorite sources of protein are fish, chicken, and ground turkey.

Consume a source of healthy fats with every meal. Healthy fats can help you feel satiated and less hungry, reducing cravings for other foods throughout the day and are necessary for sharp brain function. Avocados, fish oil, and nuts & seeds are great examples.

Eat fruit with every meal. Fruits provide a source of carbohydrate and a lot of vitamins and minerals your body needs to function. Try blueberries, raspberries, blackberries, apples and bananas.

Drink Water with every meal. 16 ounces of water with every meal and between each meal, will keep you hydrated, full and less likely to splurge on undesirable options.

If you’re unsure on where you need to start, our nutrition staff is here to help you. Book a free consultation or goal session with one of our coaches here: BOOK A FREE CONSULTATION.

Our personal trainers and group coaches value lifting weights, and using multi-jointed, functional exercises performed at high intensity. You don’t have to guess what to do! 

COACH PHIL KNIEP – Owner & CEO of Lincoln Nutrition & Fitness

Precision Nutrition L1 Coach

CrossFit Level 3 Trainer

Endurance Certified

Mobility Certified

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