Meals & Timings: All You Need to Know About It

Healthy meal or diet is something very important that everyone needs to be followed which helps you in lose weight & lead towards a healthy and nutritious life. Many people know what to eat, but they do not have an idea on when to eat it. It usually creates very big problem, as people need to have a fair idea of when to eat.

Your body needs a lot of discipline in terms of eating food regularly and at the proper times, which is why it’s essential to eat the right food at the right time. In the morning, the ideal time to eat food should be within 30 minutes of waking up, Have your breakfast between 7- 8 am and make sure your breakfast contains plenty of protein. The ideal time to have lunch is between 12:30pm and 1pm, and try to keep a gap of 4 hours between breakfast and lunch. For dinner, there is no ideal time but it should be eaten before 10pm but keeping a good gap between your dinner and sleep time will not interfere with your sleep.

You will get a whole lot of healthy diet meal plans or diet plans which would help to reduce weight on the internet. The best diet plan for weight loss will not only help you get fit but also does not leave you hungry or unsatisfied. This is one of the best diet plans for weight loss

What you need to do is that you have to cut back on foods which have a high level of sugar and starches in them. These reduce your appetite, lower your insulin levels and will make you lose weight, without much hunger.
Another thing that you need to do is to have meals which have a rich protein source, a fat source, and also have low carb vegetables in them so as to give a proper balance to your meal. Protein food involves egg, fish, and meat. Low carb vegetables that you can have are tomatoes, spinach, Broccoli, cabbage etc. Fat sources are butter, Olive oil, Coconut oil, Avocado oil etc.
Exercise is also something that you need to do as it will not only help you in reducing weight but will also help you keep fit throughout the year. Resistance training like weight lifting can be done but if you are not up for it, it’s okay as cardio workouts also work with this diet.

There are a lot of diet plans which help you with weight loss but this is one of the best diet plans for weight loss and is also one of the fastest ways to lose weight. Although losing weight fast is something that everyone wants but weight loss often take times and hence even if it is taking a lot of time, don’t give up on it, results will come. All these diet plans need to be carried out at the right time and in the right way to get the best out of them.

If you are not looking to follow a diet and are only looking for tips, we’ve got you covered as well. Here are some weight loss tips

Don’t forget to drink water before meals
Involve eating eggs for breakfast
Cut back on added sugar
Eat carbs which are less refined
Keep healthy food around you in case you feel hungry.
Eat more vegetables and fruits
Get good sleep
Do aerobic exercises
Eat more fiber

These are some weight loss tips which you can use and it is very important that you either follow a diet or use these tips if you want to lead a healthy lifestyle. A healthy lifestyle is necessary as it helps you in leading a longer life and a life without any medical issues. Good timing of meals and planning your diet ahead of time, can guarantee long term health and fitness.

How to Calculate Macros on the Keto Diet

Calculating your daily keto macros is now more convenient since there are a lot of Keto macro calculators that you can use online.

For a more accurate calculation, you may look for a Ketogenic calculator that includes your age, BMI, weight, gender, your sets of activities for the day, and your calorie intake.

The common ratios of a Ketogenic diet’s macronutrients breakdown are 5-10% carbohydrates, 15-25% protein, and 65-75% fat.

Now let’s begin looking at how you can calculate your Keto macros.


5-10% Carbohydrates equates to approximately 20-50 grams of carbs per day. Since Ketogenic diet is a low carb one, you will also have to keep your carb intake low. What you can do is eat your carbs separately.

Before getting your total number of carbs, you need to first compute your Total Daily Energy Expenditure(TDEE). Remember that as mentioned above, you will have to record your set of activities also. That set of activities will equate to your TDEE. By then, you will have to multiply it by your total number of calories which will have to look like this:

TDEE x Total % of calories / 4 = Grams of carbs per day

You may also try this calculation;

Total number of calories x (Desire percentage of carbs) / 4 = Total number of carbs

For instance, your total calories intake is 2,000 and you wish to keep your carb intake at 5% only per day.

2,000 x 0.05 = 100
100 / 4 = 25

Your total carb intake daily will be 25 grams.

You may also look for a standard online Keto calculator that can help you as you compute for your daily carb intake.


If you are new to the Ketogenic diet and have a lightly active lifestyle, the estimated grams per pound of lean mass will range from 0.8-1.0. However, if you are into bodybuilding, you might need 1.0-1.2 grams per pound of lean mass.

You should have a general idea of what your body goal is and then use that to get your ranges that determine the amount of protein you need.

Let’s say you want to maintain your body weight at 110 pounds, your body mass will roughly need 70-88 grams of protein per day.

If you want to compute the total number of calories from that amount of protein, calculate 70-88 grams of protein multiplied by 4 to give you the total number of calories from protein.


Doing a Ketogenic diet will require your body to consume 70-80% of calories. In order to know your total amount of fat needed, you will have to sum up your total number of protein with your total number of carbs and then deduct 100 from the end answer. The most recent numbers will be your total number of fat needed.

You might get varying results whenever you try to compute for your total number of fat. This may be because of your varying bod mass also. However, you will have to adjust your macros from time to time.

Your total number of fat might even shock you at first. But do not worry. As stated above, you will be needing 65-75% of fat in order to stay in Ketosis.

Know your Keto Macros

You can be your very own Ketogenic macro calculator. However, the calculation of your Keto macros above may not be 100% accurate. If you wish to have it double checked, you can consult an online Keto macro calculator.

Kickstart Your Summer Body!

Fad diets. Shakes. Diet pills. You may have tried it all, but the fact is, the only way for sustained and lifelong Weight loss is through a clean, healthy diet. We know it’s hard. We know the temptations for that Friday night pizza or rushed after-work bowl of mac and cheese are strong. But you can be stronger than your cravings and lose weight by partnering with Workout Meals.

The age old adage is true: A healthy outside starts on the inside. If you are determined to make the change to a kick-butt body but are having trouble balancing this with the reality of cooking and eating for Weight loss amidst your super busy day, choose Workout Meals. Imagine the luxury of delicious, chef-created meals delivered to your door, taking 100% of the hassle out of meal planning and preparation. It’s easy and affordable – and it gets results.

Isn’t exercise enough?

Okay, exercise is also vital. Regular cardio and weight training will get you to your goal faster and lead to a stronger and leaner physique. It will help keep your heart and lungs healthy and your mindset even healthier. However, you can spend hours in the gym pumping iron and pounding the treadmill but if you’re fueling your body with heavy, calorie laden meals and not with nutrient dense food, you’ll never achieve the results you’ve always wanted. Period.

Why choose Workout Meals?

We believe life is for living – not cooking – and life is best lived with a lean and fit body. Our mission is to help get you there by making Weight loss enjoyable, healthy and most of all, convenient. We do the Meal Prep for you. We source quality ingredients and prepare your meals. We deliver them to your door. So what do you do? Eat, enjoy and start kicking your Weight loss goals out of the park.

Fresh is best

Just because you are eating clean, it doesn’t mean you can’t eat delicious and nutritious meals. We only use fresh, high quality produce coupled with our chef’s magic touch. No frozen meals here. Your meals arrive sealed and ready to be refrigerated for up to a week. Of course, variety is key to long term Weight loss, so we ensure new meals are added to our extensive menu all the time.

No more excuses

Our meal plans are the easiest way to enjoy great food while shedding those kilos. Build your own weekly meal plan by selecting your favourites from our menu, or choose our Slim, Lean or Mass plan with preselected macros portioned meals for the optimal, convenient Weight Loss Meal Plan. With meals being delivered today right around Sydney, Melbourne, Gold Coast, Canberra, Newcastle, Wollongong and the Central Coast, now is the time to start your transformation into a healthier, happier and leaner woman.