Meal Plan

A few people have asked about my diet plan, so I figured I would write out what I have been doing. The key to remember is this is a lifestyle change not a diet.

	Calories	Meal	Notes
Breakfast	300-400	Bowl of cereal or protein shake with a banana	Cereal should be something that is high in fiber but low in sugar (corn flakes or raisin bran are good)
AM Snack	200	Fruit or green vegetables	Apples, oranges, bananas, grapes, or strawberries
Lunch	500-600	Tuna salad sandwich on whole wheat bread with a side of fruit or vegetables
PM Snack	200	Muscle milk or EAS protein shake	Intake should be high in protein and low in carbs since it is later in the day
Dinner	400-600	White fish or grilled chicken with vegetables or another side

 

With all meals I am a little lenient with what I eat as long as I am sticking to the basic map I drew out above. As long as you keep the fat down, less carbs at night and keep the calories around 2,000 a day you will be fine. This is for guys. Now ladies need to cut everything down to around 1,200 calories.

This is for people trying to lose weight. If you are trying to gain weight that is a different story. You want to take in 1.5 grams of protein for every pound of muscle you have in your body. If you are not taking in enough protein you will lose muscle and not fat.

If you have any questions let me know.