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
Hi Heidi, I want to give a try to carb cycling. I had older book and also ordered “Extreme transformation” yesterday. I read a lot on your blogs. I want to start with turbo cycle. I also have been working with fitness nutritionist for months and lost 30# but I want to give it a boost. I have been eating 5-6 meals a day with break of no more than 3 hours in between. Here is the question: I go to crossfit almost every morning and class starts at 6am. I usually get up around 5 and eat 1tbs of peanut butter around 5:30. After I come back I have protein shake with some sort of fruit or berries. Since every first meal should consist of carb and protein should I substitute peanut butter? It’s really hard to eat anything at 5am and I also don’t want to eat too much before workout. Thank you very much in advance, Regina
Hi Regina: If you’re following the Turbo Cycle (https://heidipowell.net/2724), you’ll want to skip the fats for that first meal of the day. And good luck achieving your transformation goals – you can totally do this! 🙂
Just received my cop of Extreme Transformation, so I have a lot of reading to do. I have 2 questions at first glance.
1. I am with a personal trainer twice a week (30 minute) and do atleast 30 minute cardio on my own before session. Should I plan to eat a higher carb day that day?
2. I am 40 y/o and slightly over 300 pounds. Should I be eating more calories than the 12-15k for women that is listed in your book?
Thank you
Hi Frances: Since up to an hour of daily cardio is built into the program, you should be good to go to do your cardio on any day. And the calorie recommendation (around 1500/day) should work great for you. You can do this! 🙂
Hey Heidi! I just bought your Extreme book and love it! I love keeping track of macros and can’t find macro counts/day or meal in the book. I know it is listed with the recipes, but those seem to vary quite a bit. Can you give me a macro goal for a woman and man? (or tell me where to find it?) I’m 5’9 210 lbs – aiming for 150-160 lbs. The hubs is 6’2 235 lbs – aiming for 180 lbs. Thanks so much!!
Thank you! I was also wondering if I can use nutritional yeast as a seasoning & avocado oil spray to cook ?
On Week 3 !! Eating clean is not hard, thanks to all the motivation in the book & here!
Hi Sasha: Yes, you can use unconditional yeast, just be sure and keep track of those calories, and yes, avocado oil spray is acceptable also! And you’re doing awesome!
A little clarification. The book does not specify if Cheat Day is also regimented? Shud I stick to 5 meals or just freestyle?
Thank you!
Hi Sasha: On your cheat day, you can eat any foods you want, any time you want, up to 1000 extra calories (2500 for the day). 🙂
Hy!?My name is Margareta,I come from Croatia. I was watching :Extreme waightloss for some time now and I really love the way you’re helping people with their weight. I also have a weight problem I weight 105 kg(sorry don’t know how much is it in lb?)and I’m 171cm tall. My weight goal is 80 kg as I weight nine years ago. I used to go to gym but there’s a little problem I’m an easy quitter. I also suffer from anxsiety and fear of death,and everytime I was at the gym on the track or orbitrack I felt like I was about to colapse and the training was over for me. The point is I’m desperate,can’t get a sirious move on,I feel week ans that makes mi mad,have two kids which I cannot be played with cause I don’t have strenght,I quickly get tired and it’s killing me. I don’t want to live like this I’m only 30. Please if you can help HELP ME i’ll be gratefull. Big kiss from Croatia
Hi Margareta: Thank you so much for your comment! You can learn all about Chris and Heidi’s carb cycling program in this post, and be sure and follow all the links within the post too: https://heidipowell.net/9060. And it’s always good to discuss a new nutrition and exercise program with your healthcare team first. You can do this!
Hi team!! On week 2!! Very excited! I feel so nice eating clean!! I can’t workout currently ( bum leg).. But I’m still happy to eat clean till I can add my workout! I’m a pretty active human & I just wanted some structure diet wise! I really appreciate you guys for ur support & guidance!
A few questions-
1- can I use nutritional yeast for my salads & omelettes as a seasoning?
2-Is it ok to use Avocado oil spray mist to cook ground meat?
3- can I add psyllium husk to my food & shakes?
4-I love pumpkin. & eggplant! Is it ok to eat it for dinner almost every day?
Thank you!
Heidi and Chris, thank you for caring about people and their health.
Over the last 3 years, I have had 3 different blood tests that say I have a strong sensitivity to: gluten, yeast, soy, wheat and corn. Within minutes up to an hour after ingesting, I usually end up with abdominal crapping resulting in a runny bowel.
I don’t know how to take this information and cook, so I eat out emotionally due to marital stress, weight scale stress and not eating correctly.
I am currently 175 pounds, 5’4″. I want to be healthy and I have been told that realistically 140 pounds should be my ideal weight.
What can I do? I am to my wits end…….at one time, I did weigh 253 back in the early 1980’s. I feel I am headed back there……PLEASE HELP,……
Hi Donna: Thank you for sharing your story with us, and I’m so sorry to hear about what you’ve been going through. Here’s a post about Chris and Heidi’s carb cycling program, and they have a complete nutrition program as part of their program with many foods that could fit into your restrictions: https://heidipowell.net/9060. And you could discuss their program with your healthcare team, also, and then follow any modifications they might recommend. We wish you the best – you can do this!
Hello Chris and Heidi!
My name is Tatiana. Please tell me, I don’t want to get fat, but want to have sports trim figure and how to eat? What foods can be eaten for lunch, dinner ? And how many times a day should one eat? Thank you!
Hi Tatiana: Here’s a post that can help you achieve your transformation goals: https://heidipowell.net/10540/ask-the-powells-gaining-healthy-weight/. You can do this!
Hi, just read this blog after you suggest it! my problem is that for me 3h hours between my meals it’s hard ( it’s more 2h to 2.5h between) it’s not because i’m hungry but because of the time! I work evening shift and and don’t have controls of when I’m suppose to eat and it change every day! Can I change the order of the meals (breakfast, snack 1, lunch, snack 2 and diner) I want to continue my weight lost, lost 3.6 pounds last week and I don’t want to screw up! do you have advice?
Hi Suzie: You can change up the meals and snacks, the most important thing is to do your best to eat every 3 hours and get in all the macros recommended in each meal/snack. And congratulations on losing 3.6 pounds – that’s awesome!