What is up? Welcome back to Talking Nutrition. How are you doing great? Let's build some meal plans, okay? Look, when my clients coach with me, I kind of throw them in a deep a little when it comes to tracking macros because this shows me a little bit of their natural food selections, the structure they may not have, how often they eat per day. And I believe in letting you figure things out, making a few mistakes along the way, but then also reflecting. For example, I will tell people, look, if yesterday you were on protein, don't try to overcompensate by having more protein today. Now look at yesterday. Okay. Well, so your target is 140 grams. Okay. Perfect for the day. That means that we need to be around the 35 grams of protein per meal. Okay. What meal did not have 35 grams yesterday? Oh, this one. Okay. Boom. Then we fix that right there and then. Okay. But the long story short is when people start with me, I'm going to have you try macros. Okay. And we teach you to do this in the right way, not the way you've tried in the past. Cause look, I also tracked calories the wrong way in the past. Um, I also think that tracking macros is only one of the tools. I mean, it is one of the best is actually the number one best tool. Okay. Better than meal plans because you are in control. You get to make the changes. Okay. But more about that later, but there's a learning curve, like any new tool, you know, you might know the story of me moving to Norway and buying this. And if you're watching this on YouTube, I'll show you quick and I might actually be able to add this video on Spotify too, but I have this Norwegian keyboard, this external keyboard. There are, there are three different letters in Norway and all this additional to the already existing alphabet, of course. And those different characters on the keyboard mean that the keyboards here are a little different compared to back home in Holland. Okay. Now I've been here for a minute now, um, nine plus years, I think almost nine at least. And here's the, here's the thing. The first weeks, not just days, weeks, multiple weeks using that Norwegian keyboard. I was frustrated. It was annoying. Every sentence I typed, there wasn't typo, there was symbols, there was question marks where they shouldn't be right. Because I just hadn't used it before. And guess what? Now it's second nature. And now I even think that if I were to go back to a European keyboard, I would have a hard time. Now, mind you back then when I still had a, a normal European keyboard on my laptop and the external keyboard being the, um, the Norwegian one, I would switch back and forth sometimes. So I was a little bit more skilled at the time to bounce back and forth. Now it's just like, I'm just using a Norwegian one. But the point being in the beginning, it was annoying. In the beginning, it took me time to get into the habit. I made the mistakes. It was frustrating. It took time, but I stayed patient. And then with time it became second nature and now it doesn't require any effort. And that's what I want you to think of with macros. Okay. Going back to my clients. So we have to do what's called the perfect day of eating, because here's the thing. Yes, I'm going to throw you in the deep, but at first of all, with plenty of guardrails, you, you will know exactly how often to eat per day, how to time it, how to spread it across the day, what to do with your macros, how to fill that in, what exact foods include, not just per meal, but also in your snacks and also across the day in the right amounts. Okay. So you're going to have plenty of guidelines and freedom also within those guidelines to try, you know, like, I just want you to try. That's the main thing. Okay. But after a few weeks, I do become a little bit more hands-on because here's the thing. Okay. Obviously my people need feedback. After the first few weeks, we've kind of found what are some main constraints for them. And obviously, look, people come in at different levels of experience. Some people have tracked before, some people never have. And then even between those people, there's a massive difference. Honestly, I've had people who never tracked and they just tried. And within two to three days, they were nailing it. And they say, Hey, you know what? I like it. It gives me the freedom. Because keep in mind, we're not tracking for the sake of restriction. No, we're tracking to make sure that we fuel them up first. The whole point of tracking in the beginning is to find your true maintenance, what your body actually needs, the actual amounts. Plus it shows me that structure. It shows me your food log. It tells me what foods you're eating, what your fibers doing, what your protein, carbs, and fats are doing, your overall caloric intake. Are you spreading that across the day? We need the data to make the changes so that we can then build the habits over time. But we need to use the data first. Okay. Let's be honest. And not just that calculating your maintenance calories as much as yes, I have a calculator on my website. You can go to OdysseyCoachingSystems.co. That's C-O. Go to resources. There's a free maintenance or category calculator for you, which even gives you a starting point for both fat loss and muscle gain phases. But that is just a calculation based on averages. And you might, if you think of a bell curve, right, that's what that's based on. You might be on either end. I've seen people with way higher maintenance categories than expected. I've also seen people with lower categories, which came actually from years of chronic dieting, but I will say those are more rare. Okay. I've more commonly seen people be pretty close to expected maintenance or higher because I do get a lot of clients come in who are already training and or running or steps are already around a 10K. Now, obviously we have plenty of people where that's not the case and that's okay too. Right. But I throw them in, I gave them, look, they have plenty of videos to watch. They learn. Like we, we obviously, we check in the first, you know, week already right away, but like we have weekly contact also in the chat and we kind of, I let them figure it out and I let them make mistakes because that's how you learn. Okay. Yeah. I could give you a meal plan on day one. It'd be very easy for you. And also for me, because I know exactly what's going in. But if I'm thinking long-term, you're going to get more benefit out of actually learning how to be in control yourself. And that is why we do it this way. Now going into week four, we do the perfect day of eating and not perfect in the sense of perfect foods, perfect whole foods, clean, all this. Yes. We're going to prioritize whole foods, but more like a, Hey, I could eat like this any day. And you know, I'd be pretty happy with that because we lead with structure, consistency. And a lot of times when you don't have the habits yet, you don't really have, like you're not in a place yet where things are more like intuitive, not even from like a society standpoint, more like your food choices. Like you don't really know exactly what and how much you eat. Okay. Then let's build structure first. Let's make sure that we have a good starting point. And it comes with repetition that comes with, Hey, I will eat three meals and one snack. I'm going to decide the timing of those meals and the snack. Snack could be between lunch and dinner or after dinner. Boom. Okay. Now within that structure, that framework, we build our meals with the following steps, protein, carbs, fats, color, color being fruits and veggies. I used to say, and, or at this point, I'm much rather see both. Okay. Depends a little bit on the season my clients are in. If we're in fat loss, we might actually kind of see what we do there. But even then, I would like to keep in a fruit and a vegetable. Okay. With exceptions, like not every single time it's going to make sense, but what I wanted to do in this specific podcast is just, look, I don't have anything prepped here either. Just like last week, I'm just going to be dropping recipes and I want to do five different recipes for you that will work for any goal, any, any maintenance categories, whatever. We just have to tweak it, but I'll teach you how for breakfast, lunch, dinner, and then some kind of snack. You decide whether the snack is going to be between lunch and dinner or after dinner. I don't care. I'm going to give you the starting point. So probably a good idea would be to maybe grab a pen and paper, or if you're on your phone, just, you know, make some notes in your phone. Or maybe like, as I'll be mentioning a few, because some of my go-to that I will pull up for clients too, I'll just Google poke bowl, burrito bowl, et cetera, salmon quinoa bowl, right? If you type those things in, you get a very good idea of how those meals are built. And I like those bowls because they follow my framework too, that I teach my clients. So it fits perfectly, but let's go through those. I know that I just dove right in today. I'm going to slow down for a second before we get in. If you're new here, welcome. If it's literally your first episode, you picked a pretty damn good one because I know, yes, we talk about mindset, training, functional hormones, gut, but at the end of the day, the food is the biggest part for any of those, those issues, but also it's the biggest struggle for most people. So welcome. If you're a first time listener, if you enjoy this episode, no rush, like listen to this first and listen to me ramble for a sec, but if it was your first episode, you enjoy it, feel free to drop us a quick rating on Spotify or Apple. You could actually do this right now while you're listening, right? Or if you're a returning listener and you've been here over the years and you have not dropped a quick rating and or review on Spotify or Apple or subscribe on YouTube, right? Support the show, please. Okay, cool. Awesome. All joking side, let's have it. Okay. I've had a bunch of people start coaching with me over the last month-ish because that's really that time, right? Hey, we have summer. There's a few clients who actually started in summer and they actually, they're killing it already, but that's, I'll talk about them in the next episode. Maybe no side quest in that one right now, but the majority of people, I would say that most people will kind of start after summer, right? Now, here's the thing though. A lot of people think, Hey, after summer, okay, perfect. Back to, you know, back to school and right. That kind of season where, you know, you get back into the office and the first deadlines and all that kids are going to school and, you know, practice picks up again. You think, Oh shit, like I'm going to just like hit it hard with the routines and right. It will feel good to be back in my routines. But what I've seen is that people have a lot more friction around getting back into that routine than they expect. And then what started with high motivation, um, into September, October already kind of becomes like, Oh shit. Well, we didn't manage. And then you start to think you start that, that little voice comes up and you start to tell yourself, you know what? It's really damn busy right now. And in just about two months, we're going to start having our first, you know, like Christmas dinners and stuff. And Hey, maybe you celebrate Halloween. If you're in the U S or Canada, well, Canada just had their Thanksgiving already. U S next month, right? Thanksgiving celebrations. Um, here in Norway, we have something that's called a Yulepur, right? That's a Christmas table, right? Whether that's with work or friends and people get together with great foods and look, every one of my clients will have those and they will not skip them. And we do not track it and say, okay, but Christmas is an incredible season to learn. The reason I'm seeing this is that a lot of people will kind of wait until after summer, right? Maybe we did, or maybe didn't reach our goals before summer. And then summer is kind of like, Oh, we don't want to in quotes, worry about nutrition. And then you have this great, just motivation. You're in your, your intentions to really pick it up again. You will really try. And then we get back to work and stuff. And within a few weeks, we kind of give into the stress and busyness. We, we, we feel that overwhelm. And then we're like, ah, maybe it's not the right time. Maybe it's not the right time. Maybe, you know what? Like, let me wait until after the holidays. It makes more sense, but that's that little voice you got to ignore. You know what, like, what good's going to come from waiting? Like, let's be real here. Like all reality, you are alive because you're listening to this podcast, which means that you're currently eating meals because otherwise you would not be alive. Right. Which means that between now and new years, we can at least look at the meals that you're currently having and then make some tweaks and changes. We can introduce more fruits and veggies. We can introduce more protein, more than college cheese, by the way. I went on a rant about that on my Instagram today. But what I'm trying to say is even if you just go off of habits, even without tracking, just do a plate method, right? Create structure. It takes multiple months for most people to build a new habit, which could even be up to almost a year, like 250 plus days. Okay. The average in research, it says like 66 days on average, but it's like a range from 18 to like 250 something, which is crazy. That's a huge range. So obviously, no, we're not going to aim for like new habit in 21 days. Like, no, like that gets you moving, but that's, that's not where it ends. But okay. Why did I want to do this? Because my clients who started with me over the last few weeks, now we're kind of like getting into like that, that week four with them where we do the perfect day. And, um, so it's funny. Um, I see a lot of similarities between Norway and the Netherlands where I'm from, a lot of cheese, a lot of dairy, a lot of bread, a lot of crackers, right? We still guys, it's 2026. We still think that crackers are the perfect fat loss food. Now, mind you, like they are convenient and I'm not against them. But if we're looking at hitting our proteins and hitting a sufficient amount of veggies and fruits, like we're not going to be able to squeeze it in on a cracker, you know, but for the, for the sake of this, just this episode, you know what, let's just include it in the snack. I'll try to remember. Okay. If I skip it later, cause my brain goes every direction. Um, call me out on Instagram, message me, Johan Vesters underscore OCS. I will always have the link in the show notes message me. Um, because if that is one of the options you really want to keep in, look, you can keep in the food you're currently eating. Okay. Let's just expand our horizon. Let's try different meals, different cuisines. I mean, I'm in Norway, so I'm going to speak for my Norwegians out here. Taco Friday. We eat Mexico food every Friday. Like Norway is literally the biggest consumer when it comes to Mexican food outside of Mexico worldwide, which is kind of crazy, which is cool. What about Asian Indian dishes, other kinds of foods, Mediterranean diet. Awesome. Well, the actual best diet out there, right. Um, just different foods like Lebanese food is incredible. You know, like there's a great African recipes too. And I, we just got a cookbook from, uh, from Crete. Um, I think it was Crete, you know, like Greek recipes and, um, experiment, like make food a fun thing. And if you have kids, I mean, again, like 80% of my clients, 90% are moms. Excuse me. I've been talking too much today. And 80, 90% of my clients are moms. So that's family dinner is there. Uh, one or two plus kids partner. Hey, let's make this inclusive thing. Let's pick our weekly meal plan. Let's create our menus. Let's each, and then rotate, maybe choose proteins, different colors. Hey, like you pick the veggies this time. Hey, you can pick out the fruits this time. What do we want for dessert? Like boom. Right. And still keeping that 80, 20 principle that you hear us talk about quite often. I like it in 90, 10 is a little bit more realistic if we really think of it, but 80, 20 is still a nice idea. Right. If we have the whole foods for the most part, we can include the fun stuff and just have anything you want. Now. I don't want you to pray with us that. And that's why I'm just today. Like, I'm not going to be mentioning, Hey, then when you eat this and then you just have a pizza, like, no, I won't. You can have those, but we are going to be focusing on the 80 to 90% of your meals right now, which will allow you to have a drink every now and then, which will allow you to go out for food, not track your food and be totally fine, which will allow you to not feel like you're starving all day, not have those damn cravings in the evening. Meaning we can actually just have our meal and be fine or have a little bit of a snack, a bit of chocolate, whatever we choose without going overboard. Right. That are still something to be set to, for the, um, the emotional components to overeating and stress eating and stuff. And that's for a different topic. Okay. Right now, what we're going to be doing is focusing on the 80, 90% of our meals and what that should look like. Okay. Let's have it. I've been rambling for 16 and a half now, almost 17 minutes right now. You haven't heard a single recipe yet, but Hey, look, let's have it. Okay. The framework, like I told before, what I, like I told you before is protein, carbs, fats, color, color, being fruits and veggies, starting with breakfast. That's a basic protein, carbs, fats, color, protein. Let's do eggs. Now, mind you, eggs, it's a bit of a funny one. Most calories and eggs are from fats with technically makes it a fat source. However, it's a very high quality protein. So there's a way around this. What I would do usually, I like at least two to three eggs per day for my clients, uh, or at least most days. So what I would do is let's just say two whole eggs, and then you can either add egg whites or turkey bacon or chicken bacon or something. So let's start there. Let's maybe do, um, two whole eggs, 50 grams of egg whites, uh, 50 grams of turkey bacon. And then you throw in some spinach with that in the pan, fry that up in some coconut oil. You don't need much to three grams, whatever. Or even if you have those, those sprays, just do a little spray, like olive oil or something, um, to fry your eggs. And then on the side, or maybe we can have that on a, let's put that on a nice sourdough, maybe a one or two slices and then have one or two kiwis on the side of that. That's the first meal. Checks all boxes, protein, carbs, fats, color, both fruits and veggies. Remember we threw in the spinach with the eggs in the coconut oil, right? You can scramble that. You do whatever you want to do with those eggs. Cook them, whatever. Um, sourdough, right? If you want to get a little extra fancy, put some raw honey on the sourdough, which by the way, before we continue, when you hear me name these whole food recipes, don't just think I'm saying these plain foods, I want you to be using plenty of herbs and spices. When we're talking about things like, you know, oats, like throw in cinnamon, um, even on your fruit, the cinnamon works really nicely. You can do pepper and salt. I do want you to, I want to recommend here, like a quarter teaspoon of, of like a quality mineral salt or sea salt will go a long way because we're prioritizing whole foods. Those are naturally going to be lower in sodium. People are always like demonizing sodium, but you do need it if you're, especially if you're active. Um, and we're naturally going to not have as much sodium in our diet. So I generally like just about a quarter teaspoon of sodium in our meals. Um, herbs and spices, you know, like rosemary and thyme is one of my all-time favorites. Um, for any kind of Mexican dish, I'm going to throw like a squeeze of lime, cilantro, right? Just, just get creative, all right? Pepper and salt on our eggs, maybe even some chili flakes. You can get creative here and I want you to get creative. Okay. I'm going to be naming the foods and then you add the spices and herbs and whatever you want to throw on top of them. Use plenty. Okay. Um, let's continue. So we have our first option. Okay. So with the eggs, with the turkey bacon, sourdough, kiwi on side, one or two, and how would you prioritize or how would you customize this? Um, basically your goals, your intake. Well, we got to start with structure. So probably for most people, that protein is going to be kind of similar, um, ish, right? I'm just going to base it off of my clientele, which is usually women like late thirties through like late fifties. Um, usually with the fat loss goal, right? Usually, you know, trying to lose 10, 20, 30 kilos. I think it's going to be a good starting point, right? Now, if you're a male, maybe you need a little bit more, maybe you do a hundred grams of egg whites, but okay. Or maybe we do a hundred grams of turkey bacon inside. You see, like you can tweak these amounts. This is your base. If whether you do one or two grams or sorry, one or two slices of sourdough just depends on you individually. If you want to keep it simple, pick this one, start with one, and then pick one of your other options for the meals we're going to get to. And then track your weight over time and then see what happens, what's happening. If you want to refine and fine tune it, then yeah, track your macros, put it in the app once. There's no time. I literally just gave you the amounts and what exact foods to put in. You got Cronometer, common foods. Boom. There you go. All right. Now, next option. So we already had our eggs and turkey bacon on sourdough with kiwis on the side. Pro tip, kiwis with the skin. Okay. Great fibers. Okay. So what else can we do? So let's do some overnight oats. So we're going to do, you know, 40, 50 grams of dry oats. Okay. Then you throw in water with maybe a scoop of whey protein. You know what? Let's put the whey protein and mix that in with the oats before the water. It's a little bit easier. So one scoop of whey protein in, let's call it, I don't know, 40, 50 grams of oats, dry waste, right? Throw in water, top that with your favorite berries. I like the mixed berries, but you can do raspberry, blueberry, blackberry. I don't care. 100 grams of berries. Pick whichever you want. Strawberries are great. You could do half berries, half cherries, right? You can get creative here. Cinnamon. And then we're going to add our healthy fats. So let's do maybe walnuts, maybe some raw honey, maybe some chia seeds or flax seeds. Okay. Pumpkin seeds are great too. Pick one option there and just top it off and let it sit in the fridge overnight. One of the absolute easiest breakfasts you can make. We can do a breakfast burrito. Okay. Great option. Okay. Just grab a tortilla. Okay. And we're just going to load that up with whatever. So I think a scramble egg would work really nicely here. So we could do a couple eggs, one or two, and then some lean ground beef works really nicely. I know a lot of people don't eat ground beef for breakfast. I think it's a great option to be honest with you, worth trying. And then throw in, I don't know, mushrooms, spinach, really whatever veggies. So like I'm a big fan of bell peppers. So throw that in and just change it up there too, like with different veggies and different, right? Spices, herbs, and just throw it in a tortilla. One is just about 60 grams here, the medium ones. And then if you want to get fancy, like just fold it up, right? Look up on Google how to do that. It's super easy. I'm not going to teach you on the podcast, but do that. Okay. And then you can toast the tortilla in the pan or even in the air fryer or something that works. Okay. And you know what? Those are three solid options. Let's continue. Now we go into lunch. Okay. So lunch, what's that going to be? Let's do a, one of my go-tos would be, I like poke balls, for example, right? So we have some great salmon, some sashimi, right? You could also do tuna, whatever you choose, but just honestly, like look at, like Google poke ball recipes. And then when you see what that's topped with, with all these different great colors, I think that's actually a good starting point for this one. Okay. So we're probably going to have some type of base of white rice, usually cooked weight, probably let's say 150, 200 grams, at least for most people. And then honestly, with the topping, I'm just going to keep it super, super stupid, simple here. Honestly, I would just go to Google because for healthy fats, when we could do avocado here, which is a pretty common one, or you can just, you know, if you want to do some coconut oil, I like to sometimes when I cook my rice, I'll throw coconut oil in it for healthy fats. I'll also do bone broth in my rice, by the way, just to weight greatly and just elevate that Jasmine rice or any rice. And then for that matter, just a very solid option. But for this one, I actually just want to, cause I want you to have that visual. I currently don't have that for a podcast setup. Go to you, just Google and look up poke ball recipes or just put in, this could be another one. I'll name more specific recipe in a second. But look, look an idea up and then see how does these great, just great different veggies and even also fruit on top of that. So we have the base of the Jasmine rice with the protein, which usually is like a, like a salmon. And then we're just a bunch of different veggies and some fruit. Now I'm going to give you a more specific one because I promise you three each. So let's do, um, I like salmon, right? But let's do it like a big salmon and, um, quinoa bowl. So we're going to again, cook our quinoa cooked weights, probably similar to what I just said with the Jasmine rice, like 150, 200 grams. Um, again, this will depend on you and your goals. Um, 125 or so grams of baked salmon, throw that on top. Um, or actually before we throw it on top, let's, let's do this. So with the quinoa, you can throw in herbs and spices. You can throw in bone broth. If you want to cook it with that, then you can cut up a whole bunch of veggies, right? Cut up bell pepper, the small chunks, cut up cucumber, onion, like literally whatever you want to throw in, mix that up, throw the baked salmon on top, a little bit of extra virgin olive oil or avocado or both put some fruits. Maybe also, if you like mango, pineapple, those are some of my go-tos, uh, or just clementine on the side. Boom. That's it. Now, another option would be, I'm trying to think here, just an easy, you know, easy something. Um, I do like my wraps, you know what I mean? Um, yeah, let's just do a wrap lean ground beef. So 5% fat, 95% lean, probably a hundred grams. That usually does the trick for you. Grab a wrap. If you want to track it just, you know, most medium tortilla wraps are just like 60 grams or so. So you can get those if you want to, if you want, if you're dieting, just get like those, um, the fiber wraps or, you know, there's different options there. You can even do a bigger one if you're trying to build or maybe focus on performance, right? Tortilla, a hundred grams of, of lean ground beef. You can also do a lean ground Turkey. And I want you to think about these recipes, right? When I say a hundred grams of lean ground beef, you can literally replace that with a hundred grams of shredded chicken, a hundred grams of ground Turkey, a hundred grams of ground bison, for example. Right? So I want you to really think, and I just think like, okay, well, if I can do a hundred grams of pineapple, I can do a hundred grams of mango, uh, any other fruits. You see, I want you to start thinking in these easy food swaps. That's the protein carbs, fast color framework for you. And the beauty is you can just swap something up. Okay. So let's finish this recipe. We have some lean ground beef, a tortilla. Um, I like avocado with this. It works really nicely. So 30 or 50 grams of avocado usually does the trick for you. And then again, throw in whatever veggies you like. Um, a lot of my Norwegians here like to throw in like the cucumber, maybe some corn, or I'm a big fan of maybe doing like black beans as well as bell pepper, maybe some cherry tomatoes, onion, garlic. You can, I like to squeeze the lemon and cilantro. Not everyone's a big fan of that, but again, make your own version of this. And going back to my point, what I was just saying real briefly, when we have a wrap like this, let's, let's turn this one recipe into five different options. We can just do the ground beef. Another option could be filling it with the ground beef and then also additional bagged beans, which is a bit of a carb and a protein with great fibers. Now we can swap out the ground beef for steak, cut it up. You can do chicken. You can do the shred, like I like shredded chicken, uh, really anything to be honest with you. The ground bison I already mentioned just now, ground turkey, like whatever you can think of. Like I probably wouldn't throw in like, I mean, you can do like a salmon wrap. It would still work. Um, I haven't, I haven't tried it myself, but just any kind of meat, it just works. You know what I mean? You want to get that red meat and it's so demonized, but you want to get the iron from animal sources, heme iron. Okay. So many feel a low iron these days. Come on. I mean, it's a great food for you, right? Like low fat ground beef, such a great source. Absolute go-to. I like to recommend virtually everyone at least a hundred grams of lean ground beef daily. Uh, same goes for salmon and similar amounts. I think if we can get that daily, um, or also two eggs, right? So a hundred grams of berries, there's a few of those foods that I like to include. Um, or at least most days of the week, I really think your, your nutrient status is going to go way up. Okay. And a lot of people are deficient these days, especially when it comes to B vitamins and iron. Okay. I see this all the time when we run a lot with clients, but we're going to continue with the varieties. Okay. Well, we can throw in tomatoes. We can throw in bell peppers. We can also throw in different things. We can, I don't know, let's try like a zucchini or something, right? Unless you're just naming things right now, to be honest with you, try different things. You know, you can do leafy, uh, veggies, do a whole bunch of lettuce. You can do leafy greens. Like, um, spinach would also work here, you know, by the way, pro tip for like a tortilla, um, or I kind of like a Mexican style sriracha mayo is my absolute, like when it comes to sauces, I don't do a whole lot because I usually do a lot of herbs and spices, but sriracha mayo, such a great source. Now continuing to our snack. What was the one we, yeah, we're talking about the crackers. Um, yeah. So let's start there, you know, like I don't love these per se, but we can still work around it. Okay. And this maybe is even where the 80, 20 or so comes in with one of the foods I mentioned for protein. So let's say you really want to keep your crackers and it's something you enjoy. Great. Amazing. Be my guest. Have it. It's not bad. It's just sometimes trickier to really nil your macros with now. Okay. So keep in mind for most people, we want to have just about 30 grams of protein, at least per meal, including here in the snack, which means that, Hey, you know, we're probably not going to hit our protein with just what's on that cracker. So let's just have one of those little protein milks, or you can do a scoop of whey protein and water milk, but protein milk works. Okay. Then we're going to have one of those crackers. And then maybe you want to get, want to top that with, you know, really anything you prefer to be honest with you. Like this is where one of those where I'm like, Hey, you it's, it's so limited what you can fit on one of those crackers. Um, I know people who like to do like the sardines, for example, that would be a really solid option. Uh, some people like to do a little bit of mayo with maybe some eggs. Um, some people will do like some cheese, maybe some slices of cucumber and tomato, or maybe a little bit of ham or smoked salmon. That's actually a really good smoked salmon would be incredible here. Um, that could work, but then we're still thinking protein, carbs, fats, colors. Now our protein, I mean, you could do some smoked salmon, still not going to get you 30 grams. The carbs could be like the crackers. Then we still have our healthy fats, which I mean, in the case of salmon, you would get some, but you know, um, I think we could still add some healthy fats from, from nuts maybe, or maybe you have an additional cracker with avocado that could work. Um, or maybe like with natural nut butter, and then you could do that protein milk on the side, but also a piece of fruit. So this is where I would definitely add a fruit still do an apple, orange, a pear, kiwi, clementines, like, you know, a bunch of grapes, um, 100 grams of strawberries. Like, you know, keep it simple, but that could be an option. So I gave you guys who are the, the, the, the cracker fans. I gave you an option. Um, what could I, here, look, cause so many people are big on the dairy. I get it. It's fine, but we can do, we can get a protein with more foods than just dairy. So let's do, um, I'm not going to say called cheese. I, I, I will not say called cheese. Let's do a Greek yogurt, natural, low or non-fat Greek yogurt. Why do I say low or non-fat? Now we can add the healthy fats, unsaturated fats that you're not getting enough of. So, um, low or non-fat Greek yogurt, drizzle of, of honey, five or 10 grams, um, walnuts, great addition. Okay. Um, and then just load it up with berries, a hundred grams, 150 grams, um, or two kiwis, or, you know what I mean? Or you can have some fruit on the side that were super well. If you want to get some additional fiber, maybe you can do five grams of chia seeds or maybe different seeds, you know, uh, flax is also great. Um, those who work really nicely, very convenient option. And then one of my favorite for snacks, a smoothie. Okay. So grab banana, a hundred grams of any kind of berries that you like a handful of spinach, right? Just, just a big handful, throw it in there. You don't notice there's extra greens and micronutrients for you. Um, scoop of weight isolate. That's one of my go-tos. Um, one a day. So fine. You don't need more than one scoop. Um, and then it depends. Okay. So I generally say do water or, or some kind of milk, keep it nice and low fat for that milk. Um, I would still add healthy fats here. So either you got to do like a handful of pecans or walnuts or something similar, almonds, if you like those, or what you could also do is throw avocado, maybe 30 or 50 grams into the smoothie. It actually works really nicely. Or you could do coconut oil or maybe even a mix of, you know, five or 10 grams of coconut oil in the smoothie. And then maybe do, uh, five grams of flax and five grams of chia seeds, for example. Okay. Now for dinner. Okay. I think we did the pokeball already. So what we could do for dinner as an option, let's talk about burrito balls, right? Um, the base could be jasmine rice. We can throw a lean ground beef on top, a hundred grams. Again, the rice, 150, 200 cooked weight. For example, we can do a 50 grams of, of, you know, um, cooked, uh, or sorry, um, canned and drained blackberries. And then we just throw in whatever veggies on top. Same thing. Google burrito balls or taco balls, and we can top it with avocado with, um, again, cilantro, like a squeeze of lime. We can put cucumber, you could put corn, you can do a bunch of black beans, right? Even have some mango on there, right? Or pineapple, whatever. I like the pineapple that has an enzyme called bromelain, helps you break down protein. Fun fact. Um, but that could be a great dinner. One of my all-time favorites for dinner will be baked salmon, baked sweet potatoes, green beans, extra virgin olive oil, can't miss. It's just awesome. I love it. And then last but not least, we can do a, um, let's think of a Norwegian meal. Like you can do like a cod, for example, uh, throw it in the pan. Again, make it nice, you know, use your herbs and spices, call this very lean fish. Um, so this is where I'm going to add additional fats. So that's where I would do like, uh, like an extra virgin olive oil, probably 10 or 15 grams, uh, over a meal. So I like to do that by the way, just, you know, I like to do that mostly like after cooking. Okay. So I like, I prefer that. So I would do 10 or 15 grams. Maybe do a little bit on the pan. If you're trying to, you know, fry your fish or something. Um, you can also bake your fish. It works really nicely, super easy. If you're short on time, that could be a big one. Then again, we're thinking out loud here, right? So we can do boiled potatoes, the actual most filling food backed by research. Um, boiled potatoes are going to be great. Actually can turn into what's called a resistant starch. If you boil it and then cool them overnight for meal prep, which is beneficial for your gut. Another fun fact. So we can do boiled potatoes. We can do, um, cod or really like any kind of fish that you prefer. And then we can have some great veggies and you know what, just pick whatever hundred grams of whatever steamed veggies you like. Simple as that. And then maybe 10 or 15 grams of, or let's say five to 15 grams of extra virgin olive oil, because it's one of the absolute healthiest fat you can consume. And just like that, I gave you three options for each breakfast, lunch, dinner, and a snack. Now, obviously you still want to customize these to your intake, your goals, where you currently are at on your journey. And all those kinds of things are going to be easier with macro tracking, which we do recommend big kind of Cronometer. We've used it for six plus years ago ongoing now and with all of our clients. And it's the absolute best tool Cronometer and tracking with that app. Like that is how, when you see my client transformations, that is how those people reach those goals, not without the tracking. Okay. Now, last one, cause we're not going to talk about tracking too much here. That's only part of the journey. There's a specific season afterwards where we walk you off of tracking as a client. And we also take breaks from tracking. It is not something we do every single day. We sometimes skip it for social settings, for vacations. Like, trust me, no one's going to be tracking for Christmas. Okay. And yes, my clients still maintain really nicely through Christmas. So, you know, anyway, I hope that's helpful. If you have any additional questions, please let me know, reach out to me via Instagram, JohanVesters underscore OCS. And I will talk to you once again next week. Thanks for listening. And I'll talk to you then.