By: Heather Marr
Heather Marr is an N.Y.C.-based personal trainer and The Model Trainer Method creator, whose A-list client roster includes some of the world’s most famous supermodels. Ahead, she reveals her clean eating meal plan.
As I’ve gotten older and hopefully a little wiser, my priorities have changed. And along with that, my lifestyle, including my nutrition plan, has become much more relaxed. I have always eaten and trained according to my goals which I continue to do to this day. Currently, I am focused only on maintaining and I’ve recently implemented one vegetarian meal daily. If I were bulking or cutting, my training and nutrition plan would of course be different and reflect those goals.
I do food prep usually once a week and cook all of my food for the whole week at that time. I don’t schedule treat meals as I don’t often get cravings at this point. I’ve been living the lifestyle for a long time and cravings as a result now are pretty well non-existent. If I want chocolate, I’ll have a protein brownie and or I’ll whip up a protein chocolate peanut butter cup and plug it into one of my meals and the craving is gone. If I’m still craving something sweet, then I’ll enjoy a chocolate bar or a dessert.
I’m pretty boring when it comes to treat meals though. I almost always want Branzino (fish) from a nice Italian restaurant. I tend to put my indulgences in the day before a leg day when I do treat myself. Vital tip: Adding Vital Proteins Collagen Peptides to these meals and beverages helps to promote stronger hair, skin, nails, and joints. Consider your 2019 healthy-eating goals conquered.
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Below is an example day in my life the go-to meals (a clean eating meal plan, if you will) I regularly enjoy.
A huge vanilla-flavored coffee with a splash of unsweetened almond milk is my go-to morning beverage. I also love making scrambled oats in the A.M. The recipe calls for 1 cup egg whites and 1/3 cup raw old-fashioned oats and cinnamon. I love this cold straight from the fridge in the morning.
And you can’t go wrong with a salad that calls for a spring mix, cherry tomato and cucumber topped with balsamic vinegar. The veggies I top the salad with differ depending on what’s in my fridge. I usually have fruit with this as I’m running out the door.
I’m all about chicken breast with stir-fried veggies over brown rice. My favorite right now is ginger, garlic and Braggs Liquid Aminos to flavor the vegetables. I make a huge pan every week. This week I had spinach, mushrooms, carrots, broccoli, red pepper and yellow pepper.
Chili! I make sure to load my chili with vegetables. Lots of mushrooms, zucchini, peppers, onions and tomatoes mixed with garlic, cumin, chili powder, unsweetened cocoa powder and tomato paste. I usually mix in 1/3-1/2 cup black beans or kidney beans per container.
If I’m still feeling a bit hungry, depending on the day’s training, I’ll have some fruit with this.
Baked haddock or halibut with vegetables topped with fresh herbs and olive oil. I love baked eggplant, asparagus and Portobello mushrooms cooked this way.
This is when I would often enjoy a homemade protein baked good or cottage cheese blended with frozen raspberries or nut butter for example. This meal tends to include protein, fat and carbohydrate often in the form of fruit. Last night, I had a homemade peanut butter protein cookie. If I’m feeling hungry at all I’ll add some vegetables on the side with this as well.
I make sure that I love and look forward to the food I’m eating daily while still hitting my macro range for the day. If I don’t enjoy what I’m eating, I change it. It’s that simple. Liking your lifestyle is the only way that it will last long-term. Willpower is finite. Remember: if you’re white-knuckling your way through a plan, it won’t last long-term.
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