12 MINUTE ATHLETE
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protein-muffins

The Ultimate Banana Nut Protein Muffin Recipe

peanut-butter-protein-balls-recipe

Amazing Chocolate Covered Peanut Butter Protein Ball Recipe

pumpkin-protein-pancakes_4

The Best Pumpkin Protein Pancake Recipe Ever

chocolate-raspberry-protein-bars1

Dark Chocolate Covered Raspberry Coconut Protein Bars Recipe

apple-cinnamon-protein-muffins91

The Most Amazing Apple Cinnamon Protein Muffin Recipe of All Time

pumpkin-protein-pie1

Mini Crustless Pumpkin Protein Pie Recipe

gingerbread-protein-truffles3

Decadent Holiday Gingerbread Protein Truffles

healthy-apple-crisp

Healthy Apple Crisp Recipe

peach-protein-muffins-1

Vanilla Spiced Peach Protein Muffin Recipe

healthy-chocolate-cookies-4

Healthy Coconut Chocolate Chip Cookie Recipe

chocolate-almond-protein-pancakes-1

Chocolate Almond Protein Pancake Recipe

peanut-butter-cheesecake-21

Chocolate Drizzled Peanut Butter Protein Cheesecake Recipe

coconut-almond-protein-bars-1

Chocolately Coconut Almond Protein Bar Recipe

pumpkin-protein-muffins

Chocolate Chip Pumpkin Protein Muffin Recipe

banana-power-cookies-4

A Super Simple Vegan Banana Power Cookie Recipe

european-muesli

Healthy Homemade (Euro-Style) Muesli Recipe

pumpkin-protein-waffles-1 (1)

Healthy Pumpkin Protein Waffle Recipe

apple-protein-bread (1)

Autumn Apple Pie Protein Bread Recipe

12 Minute Athlete follows the philosophy that balance is the key to happiness.

So don’t kill yourself (please) if you have a cookie once and a while. Life is meant to be enjoyed. That being said, I advocate keeping to a healthy diet at least 80% of the time.

That gives you plenty of room to cheat, to go on vacation and enjoy a happy hour with friends without feeling as if you are a horrible person.

I’ll talk more about specific areas of nutrition in articles on the site, but here the 10 rules you should try and live by:

 

1. Aim for 40% of your calories to be from carbohydrates, 30% from fats, and 30% from protein.
I’m a vegetarian, so this is extra challenging, but it’s completely doable.

2. Eat as many whole foods as possible.
This will require you to cook and prepare meals often, but also leaves room for dining out at healthy restaurants.

3. Include protein in every single meal.
This will help feed your muscles and regulate your blood sugar (i.e. how hungry and cranky you are).

4. Eat often.
Aim for 5-7 meals a day.

5. Embrace fats.
No, I am not encouraging you to gobble down handfuls of french fries. Healthy fats are where it’s at.

6. Limit refined carbohydrates and processed food in general.
This goes back to point #2.

7. Eat fresh fruits and vegetables. Repeat.

8. No starving yourself if you’re trying to lose weight.
Severely restricting your calories inevitably backfires in the long run, so don’t do it.

9. Don’t deny yourself the things you love.
Save them for special times and you’ll enjoy them even more.

10. Savor each meal.
Food is wonderful and is meant to be enjoyed!