Here we go as promised. Actually a year or so later I’m going to insert some edits to this piece to reflect some changes.
Usually I don’t do meal plans for other people… because for one thing I’m not a nutritionist, and also I hate the idea of telling people “this right here is what you have to eat from here on”. What we actually want is for people to learn to make appropriate meal choices on their own, and to be able to fit them into their schedule.
With that being said, I thought it might be nice and helpful to give an EXAMPLE of how much you might be able to eat while progressing towards your healthy goal weight. I wanted to do it without any grains, just in case any of the issues we talked about in the previous entry are relevant to you. I wanted to try to hit some good macro ratios without using protein supplements as well, although there is absolutely nothing wrong with using protein shakes if you’re struggling to meet your protein requirements or overall calorie requirements.
So, to put this together I jumped on to www.eatthismuch.com which is a really great tool you can use to build your own meal plan. I decided that 1700 calories was an appropriate amount to use as an example, although you guys and girls should know your own personal requirements by now. For macronutrient ratios I always recommend about 40% of calories from protein, and no less than 20% from fats.
edit: my observation over the past 14 months or so is that people keep reporting in to tell me they’re getting great results, even though they have struggled to hit their protein target. This is reflected in some of the latest research I’ve been looking at, that perhaps even for athletes our protein requirements aren’t as great as we previously believed. Therefore let’s set an easier target which will still get the job done, of a minimum 20% of all calories to come from protein. More is great though, if you can.
In this plan I’ve managed to hit nice even ratios of 40% protein and 30% each from fats and carbohydrates, which is nice. Adjusting for less fats and more carbs would be as easy as using a little less dressing on the Ceasar salad, and some extra fruit or vegetables.
Now here we go!
Breakfast: 2 large eggs, 2 slices of bacon.
First Snack: 1 medium sized apple, 1/2 a cup of grapes, 1/2 a cup of strawberries.
Lunch: Chicken Ceasar salad including 1 x chicken breast.
Second Snack: 1 tin of tuna in spring water.
You could substitute some non fat greek yogurt here if you like.
Dinner: 6oz Beef tenderloin steak, 1/2 cup potato, 1/2 cup sweet potato, 1 cup steamed broccoli, 1 small cob of corn, as many other vegetables as you like.
My recommendation for the potato and sweet potato is to chop ’em up into chips, boil for 5 minutes, then pop ’em under the grill. However you like though, except we do NOT deep fry things any more.
Things to keep in mind:
- This is an IIFYM plan, which means you can swap anything you don’t like for something you do like, as long as you still end up at the right amount of calories and reasonable macros at the end of the day.
- Be aware that portion sizes vary and therefore so does the amount of calories.
- Vitamins and minerals come from eating your fruit and vegetables, lots of them and in great variety. If you’re not so much of a fan of vegetables, try smothering them in some delicious hummus. Avocado is good too and an excellent source of healthy dietary fats.
Again this is just an example. I recently posted a new How To Create Your Own Flexible Dieting Plan guide on hubpages which might be helpful in building your own plan to suit your needs with your choice of foods.
Your personal calorie and macronutrient requirements.
This seems to be the most popular page on the site, so in case you landed here first make sure you check out the rest of the free education program here and learn how to set your own targets. 1700 might not be enough for you!
Alternatively, if you’d like me to crunch some numbers on your behalf and provide custom calorie and macro recommendations based on your current height, weight, age and gender… this is all included in my Online Personal Training Programs which you can sign up for at any time.