My online fitness journal, sharing my thoughts and experience

the fitness journal

Meal Frequency and Eating with the Family

Eating a healthy diet can often feel isolating. People may pass comment or judgement and even pressure you into eating foods that are not in line with your goals. But when you are following a plan of which healthy food is an integral part, don’t ever make the mistake of thinking you are doing something wrong.

Healthy food doesn’t have to mean boring and uninspiring food. In fact, healthy eating is something the whole family should also be doing. Your true friends and family will support you and understand that you are strong and dedicated towards reaching your goals. In this way, everyone can enjoy healthy meals together and all the benefits that good nutrition brings.


How Many Meals a Day?

When it comes to healthy eating, meal timing has become a prominent issue in the fitness industry. The promotion of six meals a day and smaller portions ‘little and often’ has led to the misunderstanding that you must eat six meals a day to get in shape. I often get emails from concerned potential clients saying that they want to start a fitness plan but it’s impossible as they are unable to eat six meals a day and fit around their schedule.

I will say to you what I say to every one of them. The 6 meal a day myth is just that – a myth. Meal frequency has no negative impact on results. You can eat three meals a day and still get amazing results.

I actually encourage less meal frequency, encouraging my clients to aim for three meals per day and one snack. Not only does this fit a lot better with people’s lives but I actually believe it to be more beneficial to results.

A Healthy Lifestyle

That being said, in order to be successful with your health and fitness you have to be able to fit it into your lifestyle and make it work as an everyday thing. The more natural it feels, the more chance you have of sustaining it.

Armed with this brand new information, you can now eat healthy and tasty food at a frequency that suits your schedule and encourage your friends and family to join you! If they’re still a bit reluctant, try this amazing family-friendly recipe - Chicken Tray Bake recipe for 4- and you’ll soon change their mind.



INGREDIENTS (4 portions)

Chicken breast - 416g
Sweet potato - 368g
Peppers - 180g
Red onion - 136g
Lemon juice fresh - 5tsp
Olive oil - 8tsp
Flaked almonds - 28g
Lemon zest - 16g
Red chilli - to taste
Cider Vinegar - 2tsp
Mixed herbs dried - 4tsp
Paprika - 4tsp


  • Preheat oven to 180°C/375 °F.
  • Grease a large casserole dish with olive oil.
  • Place cubed chicken on the bottom of casserole dish. Lightly season with salt and pepper.
  • In a bowl combine, sweet potatoes, red onion, peppers, chilli, chopped almonds, olive oil and herbs. Toss to coat.
  • Top chicken with herb and vegetable mixture.
  • Cover with foil and bake for 40 minutes. Remove foil and bake for an additional 10-15 minutes or until chicken is no longer pink and sweet potatoes are soft.

As part of my new calculated food on Beyond and BetterSelf, you will receive hundreds of amazing recipes just like this one. Each recipe is designed to fit perfectly with the exact calorie intake you need to achieve your fitness goals.


David Kingsbury

I’m David Kingsbury, a personal trainer with over 12 years experience. After opening my own personal training studio at Pinewood Film Studios, I began training actors for film roles. I have since trained over 50 lead actors for various roles, in films such as; Wolverine, Xmen - Days of Future Past, Assassins Creed, Life and Les Misérables.

I offer custom online personal training and nutrition and use my expertise to help people reach their goals. My plans are custom made and built to fit in with your lifestyle, equipment and experience. Whether you are looking to get lean, lose fat or add muscle my custom meals plans and training plans can get you there.

If you would like to know more why not take a look at Training & Nutrition Packages.