Hello Next Level Clients,
I put this email together to help you make wiser choices when it comes to fueling your body. A number of clients ask what is the best food to eat. That can cover the gamut of taste, palette and access to good food choices. We have in the gym a food chart (that all of you SHOULD be looking at when your in the GYM!) that can help you determine portions or if you are eating the foods of the "rainbow".
Why Planning Your Meals Makes a Difference
Let’s be real: when you're hungry and tired, you're not making your best food decisions. That’s where meal planning comes in.
Planning your meals:
- Reduces impulsive eating (less "whatever’s quick" and more “what fuels me”) 🍩🍪🍭
- Helps you stay on track with your fitness goals—whether it’s fat loss, muscle gain, or just not crashing by 3pm! ☕
- Saves time and money during the week. 🏦
- Creates consistency—the foundation of lasting change. A new and improved habits!
The Importance of Breakfast
Skipping breakfast might seem harmless (or even like a shortcut to fewer calories), but it usually backfires. You end up starving by mid-morning, reaching for sugar or caffeine bombs, and dragging through your workout later. Even worse if it's after work! 😫
A good breakfast:
- Kickstarts metabolism
- Stabilizes blood sugar
- Supports brain function and energy levels
- Reduces cravings later in the day
Examples of energizing breakfast combos:
- Scrambled eggs 🥚, sautéed broccoli 🥦, and half a sweet potato 🍠
- Greek yogurt, berries, and chia seeds
- Protein smoothie with frozen banana 🍌, almond butter, spinach, and protein powder
- Oats cooked with almond milk 🥛, topped with walnuts and blueberries
Drink with breakfast:
- Water with lemon 🍋(hydrate first thing!) 8 -12 Fl oz.
- Black coffee ☕or green tea 🍵(if you tolerate caffeine)
- Add an electrolyte tab if you're training hard early
What to Snack on Between Meals
Snacks aren’t just filler—they’re strategic tools to keep energy steady and prevent overeating later.
Snack goals:
- Protein + fiber = keeps you full
- Not loaded with sugar or overly processed
Snack ideas:
- Apple slices 🍏+ almond butter
- Cottage cheese + a few grapes 🍇
- Hummus + carrots 🥕or cucumber 🥒
- Hard-boiled eggs 🥚+ a few whole-grain crackers
- Protein shake + small handful of nuts 🥜
Drink with snacks:
- Water, sparkling water, or unsweetened herbal tea
What an Ideal Lunch Should Look Like
Lunch is your midday anchor. It should keep you full, focused, and ready to power through the second half of your day or fuel an afternoon workout. When looking at the sample meals, notice that each of these meals has a protein, vegetable and grain
Lunch should include:
- Lean protein (grilled chicken, tuna, lentils, tofu)
- Lots of non-starchy veggies (roasted, raw, or in a salad)
- Smart carb's (quinoa, sweet potato, brown rice)
- Healthy fats (avocado, olive oil, nuts)
Example meal:
Grilled salmon over mixed greens with quinoa, cherry tomatoes, cucumbers, and a tahini dressing.
Drink with lunch:
- Water or naturally flavored sparkling water: My favorite Spindrift
- Unsweetened iced green tea
Dinner: Fuel for Recovery and Tomorrow’s Workout
Dinner isn’t just about “ending the day.” It’s your recovery meal and a prep tool for tomorrow.
Dinner should:
- Promote muscle recovery
- Not spike your blood sugar before bed
- Be satisfying but not heavy
Dinner examples:
- Baked chicken, roasted Brussels sprouts, and a small portion of brown rice
- Turkey burger wrapped in lettuce, with roasted zucchini and a side of quinoa
- Stir-fry with tofu, broccoli, and a scoop of jasmine rice
Drink with dinner:
- Water or warm herbal tea (peppermint, chamomile, ginger)
- If digestion’s an issue, a shot of diluted apple cider vinegar before the meal can help
Cutting Back on Alcohol? Here Are Some Swaps
Alcohol can interfere with sleep, recovery, hydration, and fat loss. If you’re working toward fitness goals, cutting back even a little can help.
Alcohol-free alternatives:
- Sparkling water with lime or muddled berries : Spindrift folks!
- Non-alcoholic beer or wine (check labels for sugar)
- Kombucha (in moderation—watch sugar content)
- Herbal iced teas or infused waters
- Mocktails with citrus, herbs (like mint or basil), and flavored seltzer
Pro tip: Use a fancy glass. The ritual often matters more than the drink itself.
Next Level Fitness is a small private fitness facility in Oakland, CA. It is located in the Grand Lake area of Oakland. Next Level Fitness provides chiropractic, personal training and small group training services to these areas of Oakland 94610, 94611, 94602. We cater to "Every-Body" but specialize in fitness services for adults 30(+).
