Simple Meal Planning

February 28, 2017

 

A meal plan doesn't have to be complicated if you don't want it to be. All you really need is a plan. Below, I've categorized and prioritized the steps to building a simple and effective meal plan. 

 

Starting with directions and then a brief explanation of each phase of the planning. This will allow you to figure out what the caloric target zone is for your specific goal, and get you started in building your perfect meal plan. Complete with a handy list of preferred food and how many grams of micronutrients they contain.

 

If you're struggling on your own - checkout my Nutrition Coaching plans. There's shorter and longer term plans available to purchase. Let me give you a hand sorting out your nutritional needs.

 

 

Go here  to purchase nutritional planning or send me a question about how I can help you...

 

 

Simple Meal Planning

Follow this list to calculate how many calories you need to lose/gain weight. 

  1. Calculate your RMR (BMR)

  2. Calculate your DAILY ACTIVITY CALORIC EXPENDITURE

  3. Add 1-2 together. This is your current DAILY CALORIC INTAKE. Either reduce your CALORIC INTAKE by 200-300 a day for weight lose or increase you CALORIC INTAKE by 200-300 to gain weight. 

  4. Figure out your MACRO BREAKDOWN to attain your specific goals

  5. Decide what MEAL FREQUENCY is manageable for your lifestyle

  6. Prep, prep, prep. Take control of your nutrition. 

 

 

 

 

 

 

Calculate Daily Caloric Needs

  • RMR: Resting Metabolic Rate (also known as BMR: Basal Metabolic Rate: See Below) + Daily calorie expenditure = total needed calories per day. 

RMR (BMR) Calculator

  • Women: 655 + lbs in KG (kilograms) x 9.6 + Height in cm. x 1.8 - age x 4.7

  • Men: 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years)

  • www.bmi-calculator.net/bmr-calculator 

  •       vvvv    You can use this simple Caloric Calculator     vvvv

  • Maintain Current Body Composition: Current weight x 14

  • Lose Weight: Current weight x 11 or 12

 

 

 

 

 

Calculate Daily Activity

  • Sedentary: RMR x 1.2

  • Light Activity (Light exercise 1-3 x per week): RMR x 1.375

  • Moderate Activity (Moderate exercise 3-5 x per week): RMR x 1.55

  • High Activity (Hard exercise 6-7 x per week): RMR x 1.725

  • Extra Activity (Very hard exercise and physical job or 2 a day training): RMR x 1.9

 

 

Macro Ratio Breakdown by Diet

  • Male, lean: 40% Protein, 30% Carbs, 30% Fat (if on caloric reduction diet)

  • Meal, gain: 40% Carbs, 30% Protein, 30% Fat (if on caloric increase diet)

  • Women, lean: 45% Carbs, 20% Fat, 35% Protein (if on caloric reduction diet)

  • Women, Gain: 40% Protein, 30% Fat, 30% Carbs (if on caloric increase diet)

  • All above ratios subject to adjusting based on hormonal imbalance

Simple Macro Ratio Breakdown by Body Weight 

  • Male, lean: .6-.7 gram protein per bound of body weight, Fat .3 - .5 gram per pound of body weight 

  • Male, gain: .8-1 gram protein per pound of body weight, Fat .3 - .5 gram per pound of body weight

  • Carbs: Subtract the sum of the protein and calories from your daily intake, and divide by 4 to get the number of grams

 

 

Calculate Macro’s

  • Carbs: 4 cal per gram 

  • Protein: 4 cal per gram

  • Fat: 9 cal per gram 

For better understanding follow along with the plan below. This is based on a male 5'8" tall and weighting 150lbs, and highly active. If they wanted to gain weight they would follow the recommendation below. 

 

Example:

 

RMR = 1564.9. Based on the information from the website, www.bmi-calculator.net/bmr-calculator 

 

Highly active active male, 1564.9 x 1.725 (daily activity) = 2704.6 daily caloric intake. 

 

I want to gain weight, 2700 + 200 = 2900 calories a day to gain weight. 

 

I used the caloric breakdown from above. Carbs 30%, Fat 30%, Protein 40%.

 

My final calculations for my macro nutrient (percentage of calorics needs broke down into grams):

 

Carbs: 30% = 870 calories divide by 4 = 217 grams

Fat: 30% = 870 calories divide by 9 =96 grams

Protein: 40% = 1,160 calories divide by 4 = 290 grams

 

Meal Frequency

  • Decide when you will eat your all your meals throughout the day.

  • Try to be realistic about this, making things simpler is the best way to succeed.  

  • If you feel full quickly, consider eating many small meals throughout the day. 

  • If you tend to eat a lot in one sitting, consider eating 3 big meals a day with small snacks in between. 

 

 

Food Library, What to Eat and 

HOW MANY GRAMS ARE IN WHAT:

 

Now I just take the numbers from above and start plugging in the foods from below.

 

 

Protein: 

Chicken breast (4 oz) - 30 grams

One Chicken Thigh - 10 grams

One large egg - 6 grams

Ground beef (4 oz) - 26 grams

Steak (4 oz) - 28 grams

Goat meat (4 oz) - 29 grams

Lamb (4 oz) - 30 grams

Most fillet of fish (4 oz) 24 grams

Tuna (4 oz) - 26 grams

Pork Loin (4 oz) - 29 grams

Ham (3 oz) - 19 grams

Whole Milk (1 cup) - 8 grams

Cottage cheese (1/2 cup) - 15 grams

Plain yogurt (1 cup) - 8 grams

Tofu, firm (1/2 cup) - 10 grams

 

Fat:

1 tbs. olive oil - 14 grams

1 tbs. coconut oil - 14 grams

1 cup avocado - 35 grams

2 tbs. peanut butter - 16 grams

2 tbs. almond butter - 18 grams

1 oz raw cashews - 12 grams

1 tbs. butter - 11 grams

1 large egg yolk - 5 grams

1 oz cheddar cheese - 9 grams

1 cup low fat cottage cheese - 2 grams

1/2 cup cottage cheese - 5 grams

1 cup whole milk - 8 grams

1 cup greek yogurt - 8 grams

 

Carbs:

1 medium apple - 21 grams

1 medium banan - 26.7 grams

3 medium apricots - 11.8 grams

1/2 cup blueberries - 10.2 grams

1/2 cup cantaloupe - 22.3 grams

1/2 cup fresh cherries - 12 grams

1 small fig - 8 grams

1/2 medium grapefruit - 17 grams

1 cup grapes - 15.8 grams

1 medium mango - 35.2 grams

1 medium orage - 15.4 grams

1 medium pear - 25.1 grams

1/2 cup watermelon - 5.7 grams

1/2 cup beans (black, kidney, etc.) - 17-19 grams

1/2 cooked lentils - 20 grams

2 medium beets - 16.3 grams

1 oz Jicama - 2.5 grams

1 small baked potato - 29.3 grams

1 medium yam - 31.6 grams

1/2 cup pumpkin - 10.1 grams

1 cup butternut squash - 14.6 grams

1 cup cooked barley - 41.6 grams

1 cup cooked pasta - 42.6 grams

1 cup cooked brown rice - 44.8 grams

1 cup cooked white rice - 35.1 grams

1 cup cooked wild rice - 35 grams

1/2 cup cooked rolled oats - 27 grams

1 slice while grain bread - 16 grams

1/2 cup cottage cheese - 3 grams

1 cup whole milk - 11 grams

1 cup greek yogurt - 12 grams

 

 

 

 

 

Prebiotic, Probiotic and Digestive Enzymes

  • Gut Flora: digestion must be efficient before you can start a nutrition program. 

  • Symptoms to look at that may suggest you have problems with digestive enzymes:

• Gas and bloating after meals

• The sensation that you have food sitting in your stomach (a rock in your gut)

• Feeling full after eating a few bites of food

• Undigested food in your stool*

• Floating stools (an occasional floating piece is fine, but if all your poop consistently floats, that might be a sign something is wrong)

• An “oil slick” in the toilet bowl (undigested fat)

  • Start with a simple plan to address leaky gut or gut flora.

  • Digestive enzymes: Removing enzyme inhibitors like grains, legumes

  • Inulin: Powder or capsules

  • Fiber: Psyllium Husks 

  • Green supplement 

  • Manage chronic stress

  • Get to know your bodies Sympathetic and Parasympathetic modes, research

The good news is that since digestive enzymes are very safe and reasonably cheap, you can always try them and see if you notice any difference in your digestion.

 

*If you’re serious about your health, I encourage you to periodically look at your poop—it’s one of the simplest ways you can gain insight into your health. Take a glance a few times a week. If there’s a significant change, have a talk with your doctor; it could be a sign of something going on.

 

 

 

Supplements to Research

  • Fish oil

  • Vitamin D3

  • Multi vitamin 

  • Creatine

  • Glutamine

  • Whey Protein

  • Vitamin C

  • Magnesium 

  • Zinc

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