The Basics

Nutrition is vital, to lose weight or gain muscle you must eat clean healthy meals more frequently to keep your metabolism stimulated and your body well nourished.

Your required meal portion size and quantity of macro nutrients (protein, carbohydrates and fat) will depend on your weight, sex and your goals.

The basic principles from Tosca Reno:

• Eat 5-6 portioned meals each day
• Eat every 2-3 hours
• Combine lean protein and complex carb's in each meal
• Include adequate quantities of good fats (essential fatty acids)
• Drink plenty of water
• Never skip meals
• Avoid bad fat (saturated and trans)
• Avoid drinks with a high sugar content, like juices, soft drinks and alcohol.
• Eliminate over-processed and refined food

Tips

Pre-pack meals and lunches to take with you when your on the go. (I take to work, breakfast, lunch as well as mid morning and afternoon meals)

Set a day each week to do a food preparation for the week ahead (a cook up). 

If to you are prepared you are more likely to stay on track and a make better choices when life gets hectic.

Control your meal sizes.

Portion Guide

Refer to http://www.eatcleandiet.com/ for more around the principles of clean eating.