Nutrition Tips from a Transformation Coach

Simple must-dos you can use to plan your meals from Sean Lodovica, MuscleTech Ambassador.
Sean Lodovica
Sean Lodovica

MuscleTech Ambassador

MuscleTech Amabssador - Sean Lodovica

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Tips to Stay Motivated with Your Meals:

  1. Plan ahead
  2. Try new recipes
  3. Set SMART goals
  4. Don’t be too strict on yourself
  5. Reward your success

Why Meal Plan?

1. Save time & money

Planning your meals in advance can help you save both time and money. You’re also less inclined to spend money on takeaways/eating out. Having a specific shopping list to create your meals also saves time when shopping and makes your weekly food shop cost effective.

2. Eliminates the temptation of eating unhealthy food

Planning your meals in advance means you’re less likely to indulge in eating unhealthy, processed foods. You’ll also eliminate the guesswork of trying to figure out what to eat as your meals are already planned, all you have to do is make them!

3. Portion control  

Meal planning allows you to control your portion sizes. If your goal is to lose weight, then planning enables you to manage your portion sizes meaning you’re less likely to overeat. On the contrary, if your goal is to add size, then planning your meals in advance enables you to organise your eating schedule so that you’re hitting all your surplus macros by the end of the day.

My Approach to Daily Nutrition

Each day requires strategic planning and structure, particularly when it comes to nutrition. To have enough energy to connect with online coaching clients, execute my workouts and record and edit content, I must ensure that my nutrition is dialed in every day of the week. Ensuring that I fuel my body with the right amount of protein, fats and carbohydrates not only prevents injury, but also guarantees that I am bringing my best to each workout and maximising my daily output. It is not only food that is important to athletes, but also hydration. As part of my daily routine, I always have 2-3 litres of water per day.

The Routine

I usually wake-up around 6:00am. Shortly after rising, I reflect on the tasks I want to complete on that specific day (this would have been written the night before). Tasks include connecting with online coaching clients, my gym work-out for the day, content that needs to be edited and/or recorded and personal affairs. Amid the tasks set out for the day, I refer to my custom meal plan, so I know what I am eating throughout the duration of the day. Check out below an average meal plan for the day and the rationale behind my meals.

Breakfast 1

Starting the morning with a high protein, complex carb focused breakfast is imperative for me. This would typically be a bowl of protein porridge oats combined with a banana, blueberries and pumpkin seeds.

Having a high protein breakfast helps keep you satisfied. Additionally, complex carbs (which contain more nutrients than simple carbs), are higher in fibre and digest slower, keeping you satisfied and sustaining your energy levels throughout the day.

Breakfast 2

A couple of hours after my first breakfast, my next meal is typically high protein and high fat. Healthy (‘good’) fats are staple in my nutrition as they assist in lowering bad LDL cholesterol levels, in conjunction with increasing good HDL.

This would usually be an egg and spinach omelette with low fat cheddar cheese and a small portion of avocado.

Avocados are approximately 80% fat by calories and are among the best sources of potassium in the diet. It is also imperative for synthesising protein and metabolising carbohydrates. Additionally, eggs are extremely nutrient dense as they contain an array of vitamins and minerals particularly choline. By having three eggs, I am ensuring that I get enough of this vital nutrient in my diet.

Lunch/Post Workout

My post workout meal/lunch would be a nutritious, high calorie shake combined with leafy vegetables, nuts, fruit and MuscleTech Nitro-Tech protein in Vanilla Cream. Depending on the intensity of my training session, I may add an extra piece of fruit into my smoothie.

I usually do not have a large meal immediately after training, as I train in the afternoon and do not want to overeat before my evening meal, hence opting for a calorie dense smoothie.


My final meal of the day includes two portions of a high/lean protein, a portion of a complex carbohydrate and a reasonable serving of vegetables. This normally comprises of brown rice, two salmon fillets, and green vegetables (broccoli, asparagus, or both!).

Protein provides amino acids which build and repair our muscles. Thus, I focus on consuming an ample amount of protein before bed to take advantage of muscle growth that occurs whilst we sleep.

What I Eat in A Day

Breakfast part 1 (7am-9am)

  • 50 grams organic oats
  • 250ml oat milk
  • ½ cup blueberries
  • ½ banana
  • 1 tbsp pumpkin seeds
  • 1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream

Breakfast part 2 (11-12pm)/ snack

  • 3 organic eggs
  • 2 handfuls spinach
  • 40 grams grated cheddar cheese
  • ½ avocado
  • 1 protein bagel

Lunch/ Post workout (4pm)

  • 1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream
  • ½ banana
  • ½ cup frozen blueberries
  • 500ml water
  • Handful of spinach
  • 40 grams cashew nuts

Dinner (7pm-8pm)

  • 2 grilled salmon fillets
  • 250 grams rice
  • 2 cups tender-stem broccoli
  • 1 cup asparagus

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