It’s a brand new year, the fire is lit, and you’re ready to do what it takes to reach your health and fitness goals…the only problem is that your schedule doesn’t want to cooperate with your dreams of a slimmer, fitter you. Guys, this is a question we get all the time – how am I supposed to structure my meals with my crazy, long schedule? It can be so difficult to find a healthy?eating schedule that coordinates with odd hour shifts, long days, and just general busyness. Luckily, after many years on the road and working around the clock, Chris and I have come up with a few solutions to keep you on track. Here are a few of our tried-and-true methods:
- Spread out your meals longer than every three hours. Although at first glance this may seem counter-intuitive to what we always preach?”eat every three hours no matter what!”?in some cases, it’s just not feasible, and we understand that. There have been several times that we, ourselves, have worked 20 straight hours, so spacing out our meals was a must. If every three hours is just not going to cut it, try eating a healthy, balanced meal every 3 1/2 or 4 hours instead.
- Cut your meals in half, eating each half-meal every 3 hours. Some jobs, like first responders, for example, require you to be up for 24 hours straight, which would mean eating every 3 hours and would give you 8 meals a day! Even if you’re eating clean, 8 full meals is quite the caloric bomb. On days where I’ve been required to be up 16+ hours, I try to cut my meals in half and continue on my regular eating schedule. That way, I’m satisfied and never hungry, but not overdoing it either.
- Plump up your meals with extra veggies! I don’t know about you, but when I’m tired, I’m hungry, or hangry (so hungry I’m angry), as Chris lovingly refers to it. 😉 Satisfying your appetite when you lead such a crazy schedule can be difficult, so instead of loading your plates with more carbs or fats that’ll just leave you feeling groggier, fill up your plate with veggies. It’s a great way to make your meals go farther and keep you feeling fuller longer.
Do you work a long schedule or lead a crazy lifestyle? What works for you? I’m always on the hunt for helpful hints for staying on track! Let me know in the comments below. 🙂
For more meal planning and healthy eating tips and tools, check out our new book,?Extreme Transformation, and?subscribe?to my YouTube channel?here!
Xoxo,
Heidi
Related reading:
Ask The Powells: How Do I Gain Healthy Weight?
1-Minute Breakfast in a Mug
Ask The Powells: How Do We Handle the Holidays?
Tip of the Day: Curb Those Cravings!
117 Responses
Im just over 300..and beginning again. I had gastric bypass 14 years ago..and got down to 220. I got married, moved to Idaho and had three boys..and fell back into my old patterns. I NEVER did get down to where I wanted after the Bypass Surgery. i NEED to do this!! Have ordered the book State of Slim and read some…and have been inspired by your show..and the transformations. This might seem like a dumb ??… but should I follow the State of Slim Phases…or The Extreme Cycle. i have a ton to lose and want to so this right!! PLEASE HELP…how many calories should I shoot for…?? 5 ft 5
Hi Deanna: You can follow whichever program will work best for you and your goals! As fa as how many calories to aim for, on the Extreme Cycle, women eat around 1500 calories a day. I’m not sure what the recommendations are for “State of Slim.” No matter which plan you choose, here’s a post about Chris and Heidi’s #1 transformation tool to get you started: https://heidipowell.net/8679. You can do this!
Im still waiting on the book through amazon…what is the best place to start as far as exercise,,,…and is your plan what you have the week 1 list 4…I am still trying to fully understand the State of Slim Plan…..I feel more familiar with your Extreme Cycle Program than the State of Slim. I have watched the show and adore you guys and truly feel Team Powell is the way for me to go…as far as the transformation i want to achieve, I had applied for a Scholarship for Destination Boot Camp…but was not chosen… Kinda bummed..as i was looking forward to a swift kick in the but in the right direction as far as healthy eating/nutrition, weight loss, exercise and life in general. To that end, I guess. I am now gearing myself up for success and want to start of right so that I can be successful!! I just purchased a treadmill secondhand and I already had an eliptical. Do you recommend any other equipment….I can watch for deals. I got an awesome Nordic Trac Treadmill for $100…Im a total deal junkie. I was also contemplating purchasing your Bode_e protein..I have started with the Walgreens Whey Protein Powder…and I am going to check at Costco. The one I am using now is 20 G protein, 2 g sugar and 140 calories and 11 g carbs. Price is an issue..SEVEN kids = tight budget!! ..sorry if this is long winded. IDK why..I just feel a kinship with you guys and that your program is how I should go….waiting on book!! and trolling the blogs for bits of information!! I have read your 11 “extreme makeover ” secrest..and Im starting changes already…. 120 ounces of water yesterday!! You guys are awesome…When I met and married my husband, i was an Ag Teacher in CA and had just gotten my Masters Degree. I had not been married before. We met on LDS Singles.com. We got married in the San Diego LDS Temple and I moved to Idaho…where I became a mother to his 4 kids (then 15, 12, 8, and 3). That was 13+ years ago and we have had 3 boys together. They are 12, 10, and 8. One daughter is married and has 2 kids!! My family is my life!! We call ourselves the Dayleybunch! ( I think its cool that you call yourselves the Powell Pack). We even created our own words for the Dayleybunch Song. My Family is my life..and I want tp be here for the,…as an active participant in their lives and fully engaged in my life. I don’t want to be on the sidelines.!! Over Spring Break, we went Roller Skating. I did too…and I LOVEd it..I went 50+ times around and did not fall even once. I was petrified of falling. Being so big..I would surely injure myself if I did! I was proud that i went out and skated!! I grew up skating…so it all came back to me!! My kids and I have lots of summer building projects planned (clubhouse and go-karts). want to have the energy and stamina to keep up with them and then some!! As far as exercise. I am getting my music ready..that is what drives me through workouts. I love Whitney Houston, some church music, Lee Greenwood, Alabama…and lots like that,. I am a total 80’s kid!! My husband and kids are on board and will support me in whatever I want to do. BUT–> Of coarse they may fight with each other while i am trying to work out!! LIFE GOES ON!! Can you give me some idea of the length and intensity that my workouts should be…or some idea of a schedule. I read about your 3-2 1 and I understand that…just need to get a schedule that will help me achieve success. I home-school 1 child, who has ADD …so I’m home and sitting with him a large part of the day. That is most likely changing for his 7th grade year, so that i can focus more on me time. ..and see how he does. Sorry for the long story….Its just how I am!! <3 <3 >> You are an amazing inspiration and can motivate me…even as i just watch your shows and videos. I love your story….the POWELL Story!! OK>>>Enough for now!! So…IN SUMMARY while i wait for the book….1) Where to start my focus on exercise and ideas for routine (cardo/strength training). 2) I found your “Diet Plan Grocery List” Is that for the entire 21 day cycle? Also..not sure what bulletproff coffes is..but alternatives?/ THANKS DO MUCH!! STAY AWESOME!!
Let’s get you some answers: 1) Here are two posts that explain the exercise part of the Extreme Cycle: https://heidipowell.net/10506/metabolic-missions/ and https://heidipowell.net/10508/accelerators/. 2) There is a weekly shopping list, and here’s a post with some meal planning tips for the Extreme Cycle: https://heidipowell.net/10617. 3) You don’t have to drink bulletproof coffee, that’s just one of the options. You can do this!
I’ve been carb-cycling for a few months and feel great but am not doing s good job of estimg breakfast within 30 minutes of waking. My problem is at least 4 days a week (weight trIning days) I have to get to the gym st 5 or earlier (before the toddlers wake). I usually eat breakfast right after but am wondering if there are ways to drink my breakfast or snack at the gym or if the first meal needs more carbs than a protein shake.
Hi Lisa: Here’s a post that can help you figure out what will work best for you with eating and working out: https://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. The main thing is to do what works best for you!
Hello 🙂
I love your show. In Sept 2016, i was in a car accident. My back is not healing. I need to see a neuro surgeon. I am waiting.
In the mean time, i was gaining weight fast. I was coaching volleyball 20-30 hours a week before the accident. Since sept, i lost 25 lbs. I want and need to loose another 30 lbs without exercises. (i still can’t workout).
Your book sounds interesting. Can i do this gluten free? thanks for being there 🙂
Hi Marsha: Yes, there are some gluten free options in the plan. Here’s a post that might help you plan your meals doing the Extreme Cycle gluten free: https://heidipowell.net/10617. We wish you a speedy recovery!
My income is limited and I try to shop healthy for every meal, but it’s hard when your spouse doesn’t want to eat the same thing so I’m preparing two meals. Also I’ve been on my weight loss journey for two years and have only lost 75 pounds I know I should be further but not everyone in my family is 100% supportive they get angry with me if I turn down doughnuts or cake or pop, telling me just one isn’t going to hurt me. Going to the gym was is hardship I can’t afford it anymore and I am going to find a gym that’s not expensive. Also I’m not all that smart on meal planning , counting calories carbs fat protein what can i do to change this and meet my goal. Thanks
Hi Jeanne: Congratulations on losing 75 pounds – that’s awesome! It can be tough when those around you aren’t supportive of you and your goals. Just stay strong and tell them that when you have a weakness for food, one doughnut, etc., really can hurt you and your goals! And no matter what they say, stick to your goals and your plan! For weight loss, check out Chris and Heidi’s carb cycling program basics in this blog post: https://heidipowell.net/9060. And the exercise part of their program requires not equipment, and can totally be done at home. You can do this!
Hello Team Powell,
I have recently purchased your book, and have a couple questions if you don?t mind answering for me?
1. I am going to try a couple breakfast options from your book, but I also enjoy taking a couple supplements in a shake (ingredients below) and wanted to see if I could alternate between meals and a shake? BUT I do not know what category the ingredients fall under, would you help me?
? Almond milk
? Barlean’s organic flax chia coconut blend
? WelleCo Super Elixir Alkalising Greens
? Symbiotics Colostrum Powder
? Vanilla Extract
2. What category does PB2 powder fall under?
3. What type of protein powder do you recommend I purchase?
4. On reset days I know there are recipes in the book for clean cheats but I was wondering what the caloric intake limit would be. My husband is thin as a rail and a total foodie, so my reset day would be for us to enjoy going to lunch or dinner and having a burger, pad thai, etc., therefore what are the guidelines for the rest days?
5. How would sushi fit in the 21 day program, as well as soy sauce?
6. For my immun system I drink a few times a week an unsweetened inced green tea with pure matcha powder, would this still be allowed?
7. For sweeteners, the only thing that tastes like sugar to me is Equal which I know is bad. I read on the blogs that you recommend Xylitol, but is there anything else that would taste like sugar? I read the xylitol is harmful to animals.
I thank you in advance for your time and attention.
Nicole?
Hi Nicole: Let’s get you some answers to your questions: 1) Chris and Heidi recommend using unsweetened almond milk, and if you use 2+ cups at a time, this is considered a fat. The Barleans product does have some fat in it, so keep an eye on that. I couldn’t find a nutritional label for the WelleCo product. The other two products should be okay. 2) You can find a complete foods list beginning on page 302 of the book, and this is a great tool for you to use when putting your meals together. 3) Chris and Heidi recommend low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. 4) On Reset Days, you can eat anything you’d like up to an additional 1,000 calories. 5) Low-sodium soy sauce is considered a condiment. Sushi can be a bit trickier depending on the serving size you’re eating. With rice as a part of most sushi, that counts as a carb. Any meats could count as a protein if the portion size is large enough. 6) This should be fine. 7) Chris and Heidi recommend stevia and xylitol as natural sweeteners. And here’s another post that can help you with meal planning on the Extreme Cycle: https://heidipowell.net/10617/the-extreme-cycle-meal-planning-tips/. Good luck – you can do this!
Hey!! So I have a pretty good structured meal plan. But I’m having the hardest time trying to figure out how many calories I need a day. I’m a recovering bulimic and was told to never eat less than 2000 calories a day. But sometimes I feel like I have to eat all day to reach that! I do weight training and run everyday. 5.5 and 130lbs. I know it’s a no size fits all thing but I’ve just been confused about this! I would love your input if you could!
Hi Paige: Thank you for your comment! If your healthcare team recommends you eat 2000 calories a day, then it’s best to follow their recommendations, and if you have any concerns about this daily calorie recommendation, it’s best to discuss this with them since they know your health history and can work with you personally. We wish you the best!
I want to say thank you so much for taking the time to answer all of our questions! I have another though. As im planning my meals and looking through the approved foods list, I have a questions about eggs. We are getting ready to start the extreme cycle and for breakfast we were thinking toast with avocado, eggs, tomatoes, and spinach. if we have a whole organic egg would the yolk be our fat and we would be doubling fat then (which is a no no). Or if I make egg salad do I have to avoid using the yolk for that for the same reason.
thanks in advance
Hi Natasha: In the Extreme Cycle, 2 egg yolks count as a protein serving, and 5 egg whites count as a protein serving. So if you eat two whole eggs, you should be okay, and this would count as your protein portion for a meal. If you eat one whole egg, you’ll need to add some additional protein for that meal. In the breakfast you described, the toast is your carb, the egg(s) would be your protein, the avocado would be your fat, and the rest count as veggies. Hope this helps!
Hi ?i really love you all. I am inspired and want to look fit. Height is 5.2″ with weight 65 kg but i look unhaped with fatty arms and lower body looks like a pear really worried look bad when i wear jeans or what. Please team powells help me out. Any diet plan and workouts ? I actually eating clean and doing walk and workouts but my weight is same. I am losing in inches only. Can’t break my plateu. I will be very thankful if you will reply.
Hi Sharry: It sounds like you’re on the right track! You can get some great tips and tools in this blog post: https://heidipowell.net/9060. Hopefully you can find some things you can add to what you’re already doing to help you achieve your goals.
Thankyou team.. it really helps me. Need to know meal plan i am following turbo carb cycle. But can you fill it with meals which meal should i go for it .. i have chart but need full filled chart..
Hi Sharry: We don’t have sample meal plans for the Turbo Cycle, but here are some meal ideas for low- and high-carb days (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life”): Low-carb day:
Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap. Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in. Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top. Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado. Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing. High-carb day: Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side. Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola. Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice. Snack (3 hours later): Protein shake with a portion of oatmeal mixed in.
Dinner (3 hours later): Apple Cider Chicken. And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list – in the proper proportions – to create meals to fit your needs. I hope this helps!
When the recipes in the book call for 2 oz of protein is that raw or cooked? I think it’s raw but I want to be sure since I like to log my foods into myfitnesspal. If cooked, I would need to log a higher number since the product label info is for raw. Also, in general, what’s the different in weight before and after cooking (baking or boiling)? I’ve found it to be around an ounce. Would you agree?
I just read in a previous post that if a recipe says 2 oz chicken, cooked, then I should measure cooked not raw. I do still have the question about the weight difference. If I bulk prep and measure out 2 oz chicken, what would I log into MFP since the weight was actually more raw? Whether chicken, fish or ground turkey, do you think Increasing it by 1 oz when I log it will be close enough to be sure I don’t end up eating too many calories?
Hi Leslie: (I’ll answer both of your comments here). Comment #1: The weight after cooking of any meats can depend on how it’s cooked, so there’s not a one-size-fits-all answer to this question. Comment #2: The calorie difference between cooked and raw meat is small (for chicken, raw is about 5-10 calories/ounce more than cooked, depending on how it’s cooked). If you are worried about going over on your calories, you could use whichever number (raw vs. cooked) is higher just to be safe. Chris and Heidi put cooked chicken into recipes to make things easier to bulk prep ahead of time. Good luck – you got this! ?
I’ve hit a plateau on my current diet, and I just bought your “Extreme Transformation” book for new ideas. I really like the concept, and want to try it out, but I’ll have to admit, some of the recipes I’m thinking “no way” – so I’ll have to tailor fit this for foods that I like. Is there anyplace that you have a list of foods that are considered carbs? As you mention in your book, some foods are a bit of both categories, so I’m trying to figure out what to cut out on the “no carb” days.
Thanks!!!!
Hi Kathryn: You have other options in addition to following the meal plan as outlined. You can sub high-carb recipes for high-carb recipes (the same with low-carb for low-carb, etc.) making multi meal prep easier, or you can put your own meals together (look at Day 4 and on page 28 for tips for doing this), and there’s a complete foods list in the appendices at the back of the book that is helpful too. You can also do a combo of both, and you can use any of the recipes in Chris and Heidi’s other books too. We want this to be as easy as possible!