Nutrition

Free Meal Plan

The Concept:  Keep it simple! Preparing your meals in advance takes out the guesswork, and calorie tracking. You eat every 2-3 hours, and you never feel hungry. By eliminating the element of spontaneous food choices, you make better food choices.

What to eat: 40% Carbohydrates, 40% Protein, 20% Fat… you don’t need to know this because I have built it into your meal plan. To keep it simple, you will be eating 5-6 carbohydrate portions, 5-6 protein portions, and 2-3 vegetables daily.

Weight loss: 5 meals daily, 5 Proteins, 5 Carbohydrates, 2-3 Vegetables, Portion sizes smaller than the palm of the hand.

Weight Gain: 6 meals daily, 6 Proteins, 6 Carbohydrates, 2-3 Vegetables, Portion sizes greater than the palm of the hand.

Determine your Caloric needs: By using the Harris Benedict Equation we can determine how many calories you will burn daily.

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (6.8 x age in years) x (EX Factor)

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) x (EX Factor)

The Harris Benedict Equation will give you your daily caloric allowance.

• Subtract 500 calories for Weight loss
• Add 250-500 calories for Weight gain.

The final step is to divide your daily caloric allowance by the number of meals per day.

Now you have an idea of your portion size.

Things to remember:

• Everything counts! Sugar, mustard, ketchup, ect.
• All meals are equal portions
• Follow the shopping list
• Follow the plan
• When eating out chose 1 Protein, 1 Carbohydrate, 1 Vegetable, eat your portion size and box the rest.

Allow yourself 1-2 cheat meals per week. Do not go overboard! (If your goal is to lose weight this can post pone your progress.)