|
||||||
|
|
|
| ||||
|
||||||
|
||||||
|
|
|
| ||||
|
||||||
Meal Builder
AM Meals
Notes Remember, when planning your meals, you should try to include a protein, carb, and a fat with each meal. The exception is your late-night snack. After dinner, cut off the carbs to lose weight. Protein with each meal (even breakfast) is important. Use the charts above to construct your meals. You should try to include something from each group if possible. You can mix and match, but remember to watch your calories. Calories aren't listed here, so you'll have to make sure you keep your calorie content (energy balance) in mind. For example, if you're on a 2000 calorie diet, and you're allowing yourself 400 calories for breakfast, you could have:
Remember, you can mix things up a bit, just remember to try and include something from each of the groups listed. Could you do something different and have a green veggie with breakfast? Absolutely! Remember, these are only recommendations. Feel free to go down the columns and mix-and-match. Personally, I like to make sure each meal has about 50% carb, 30% protein, and 20% fat. If you're trying to super-lose weight and gain muscle, you can drop the carb ratios to 40/40/20 or even 30/50/20, but I don't recommend going below 30% carb or 20% fat. Notice how each meal and snack has protein in it. This is important to keep our muscles fueled up. Remember, your body can store carbs and fat - but it can't store protein. Include some with each meal and snack. Also notice how we've included a healthy fat with each meal too! This can be as simple as eating three almonds with your yogurt. Remember, cut off the carbs after you're done exercising for the day. I recommend you take a walk or do some form of minimal exercise after dinner to burn off that baked potato - and then no more carbs for the evening. We don't want them turning into fat. If you know you're going to go for a run later in the evening, then carbs are OK - but once you're done with activity for the day, no more carbs. Also, remember that fruits and dairy contain carbs, and nuts are really fats. I just lump them into different groups to make sure you're getting your daily requirement of fruit and nuts. Fruit is essentially sugar, and nuts are essentially fats - but they're good for you, and I want to make sure you get some each day. Oh... and when I say that you should have some greens with your dinner, I don't just mean a little bit of lettuce in your chicken wrap. That's only about 10 calories of greens. You should make sure you get at least 10% of your meal's calories from green vegetables... for a 400 calorie dinner that's 40 calories... about 4 cups of lettuce, or half a cup of green beans. The more greens the better.
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
