Before we get into the frameworks for your meals we need to nail down this principle:
- Focus on MEALS not snacks.
Your calories and protein should be spread over the number of meals you intend to have throughout the day.
Each meal should be delicious and something you look forward to eating.
Let’s say you have 1500 calories and 120g of protein.
You like to eat 3 meals per day.
That breaks down to;
3 x 500 calorie meals w/ 40g of protein.
That’s an even spread (keepin’ the math simple over here) but it could also look like this;
300 calorie breakfast w/30g of protein
300 calorie lunch w/30g of protein
700 calorie dinner w/50g of protein
200 calorie snack w/10g of protein
That would suit you if you feel hungriest at night and prefer having a big dinner.
See how you can tailor it to whatever suits you?
Now that you have a breakdown for each meal you can get creative on what to have.
Remember, protein and veggies are your priority here.
40g of protein is 160 calories (if it’s a lean source).
That leaves you with 340 calories to use on carbs and fats.
You could go with some rice and a little bacon?
Pasta with some cheese?
The options are endless.
What matters is your approach to focusing on eating MEALS and building your meals around protein & vegetables before anything else.
ACTION STEPS:
- Look at your daily calories and how many meals you like to have throughout your day.
- Spread your calories and protein out accordingly.
- Doing this AHEAD of time is a game changer.
- If you can plan out most of your day of eating the day/night before you will be set up for success.
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