My Detailed Meal Plan for a Fit Body

First off, I want to introduce you to a friend of mine who is doing a wonderful thing. He saw a need for nutrition consulting for the general public that didn't cost an arm and a leg and decided to build a website to offer such services for free.

His name is Seth Carr and he is the People's Nutritionist.

The following meal plan was designed for myself in particular but it can be applied to anyone with the same caloric needs. To give an example I am 5'8", weigh 118 lbs and am a 26 year old female who performs moderate workouts for an hour 3-4 times a week. The goal of this meal plan was designed to maintain weight and build muscle. If you are interested, you can contact him for free consultations and to go over what is needed to get you to your desired goal by contacting him here.

2,000 to 2,100 kcal diet template

Breakfast:

 ½ cup oatmeal (150 kcal, 27 g CHO, 3 g fat, 0.5 g sat fat, 5 g PRO, 4 g fiber) 

with 1 tbsp flaxseed (37 kcal, 2 g CHO, 3 g fat, 0.3 g sat fat, 1.3 g PRO, 2 g fiber)

in 1 cup of almond milk (60 kcal, 8 g CHO, 2.5 g fat, 1 g PRO, 1 g fiber);

1 whole large egg (78 kcal, 0.6 CHO, 5.3 g fat, 1.6 g sat fat, 6.3 g PRO) 

1 large egg white (17 kcal, 0.2 g CHO, 0.1 g fat, 3.6 g PRO)

cooked in 1 teaspoon of olive oil (39 kcal, 4.5 g fat, 0.6 g sat fat);

1 medium naval orange (69 kcal, 17.6 CHO, 0.2 g fat, 0.1 g sat fat, 1.3 g PRO, 3.1 g fiber)

Snack #1:

reduced fat mozzarella cheese stick (50 kcal, 2.5 g fat, 1.5 g sat fat, 7 g PRO)

1 large raw carrot (31 kcal, 7.3 g CHO, 0.2 g fat, 0.1 sat fat, 0.7 g PRO, 2.1 g fiber)

Lunch:

 sandwich w/2 slices of wheat bread (228 kcal, 44 g CHO, 2 g fat, 1g sat fat, 6 g PRO, 4 g fiber)

3 oz turkey breast (87 kcal, 3.6 g CHO, 1.5 g   fat, 0.3 g sat fat, 14.4 g PRO, 0.3 g fiber), 

1 cup spring mix (7 kcal, 1 g CHO, 0.7 g PRO, 0.2 g fiber), 3 slices of tomato (16 kcal, 3 g                         CHO, 1.5 g fiber), 

1 tbsp mustard (9 kcal, 0.9 g CHO, 0.6 g fat, 0.3 g sat fat, 0.6 g PRO, 0.6 g fiber);

1 medium apple (93 kcal, 24.7 g CHO, 0.3 g fat, 0.1 g sat fat, 0.5 g PRO, 4.2 g fiber);

¼ cup roasted unsalted or lightly salted almonds (207 kcal, 7.1 g CHO, 18.1 g fat, 1.4 g sat fat, 7.6 g PRO, 4.2 g fiber)

 Snack # 2 (pre-workout):

1 Luna bar (~ 180 kcal, 27 g CHO, 5 g fat, 2 g sat fat, 8 g PRO, 3 g fiber) Blueberry Bliss, Chocolate Chunk, Iced Oatmeal Raisin, Lemon Zest, Smores, or Toasted Nuts & Cranberry or 1 Balance bar (~ 200 kcal, 21 g CHO, 7 g fat, 3 g sat fat, 14 g PRO, 2 g fiber)

Snack #3 (post-workout):

½ cup white rice (121 kcal, 26.6 g CHO, 0.2 g fat, 2.2 g PRO); 

1 scoop Gold Standard 100% Whey Protein (130 kcal, 5 g CHO, 1 g fat, 0.5 g sat fat, 24 g PRO, 1 g fiber); 

1 cup frozen mixed berries (70 kcal, 17 g CHO, 5 g fiber)

Dinner:

½ cup black beans (113.5 kcal, 20.4 g CHO, 0.5 g fat, 0.1 g sat fat, 7.6 g PRO, 7.5 g fiber);

small baked sweet potato or ½ large (60 kcal, 13.8 g CHO, 0.1 g fat, 0.1 g sat fat, 1.3 g PRO, 2.2 g fiber);

 3 oz LEAN sirloin steak (156 kcal, 4.8 g fat, 1.8 g sat fat, 26.1 g PRO);

1 cup frozen broccoli & cauliflower (25 kcal, 3.5 g CHO, 0.2 g fat, 1.3 g PRO, 1.4 g fiber)

Total Calories: 2033.5 kcal to 2053.5 kcal

Total CHO: 260.3 g to 253.6 g (1041.2 kcal; 1014.4 kcal or 51.2%; 49.4%)

*Calories of CHO maybe ~10% lower to due insoluble fiber

Total fat: 55.6 g to 57.6 g (500.4 kcal; 518.4 kcal or 24.6%; 25.2%

Total sat fat: 13.5 g to 14.5 g (121.5 kcal; 130.5 kcal or 6.0%; 6.4%)

Total PRO: 126.5 g to 132.5 g (506 kcal; 530 kcal or 24.9%; 25.8%)

Total fiber: 47.3 g to 46.3 g

Substitutions

•    Egg whites, chicken breast, turkey breast, extra lean ham, and fish such as chunk light tuna, tilapia, cod, and shrimp are lean proteins and are interchangeable (3 egg whites; 3 oz servings meat)
•   Fattier meats (between 5 to 10 g fat per serving) such as lean ground beef, lean roast beef, lean cuts of steak, pork chops or pork loin, and fish such as salmon, sardines, anchovies, and trout are interchangeable (3 oz servings)

Ø  I recommended having more fatty fish per week versus red meat in order to increase Omega 3 Fatty Acid intake

Ø  2-3 times a week for red meat will get you enough iron

•   ½ cup oatmeal can be substituted with breakfast cereals at 3 grams or more fiber per serving (hint: not Lucky Charms, Trix, Fruity or Coca Pebbles, Honey Comb, Captain Crunch, Count Chocula, Boo Berry, Pops, Frosted Flakes, etc.)

Ø  Shoot for 10 grams of sugar or less per serving

Ø  Pay close attention to serving sizes on nutrition label

•  Fruits such as apples, oranges, pears, peaches, nectarines, plums, and kiwis are interchangeable

Ø  cherries and grapes too but should be kept at ½ to ¾ of a cup

Ø  1 large banana equals 2 fruit servings

Ø  melon and tropical fruit (minus the kiwi) are very sugar dense and so should be treated as 2 fruit servings

• Berries are all interchangeable and should be had once daily
•  Light mozzarella cheese stick can only be traded for lactose free yogurt if one daily fruit serving is eliminated (not the berries)

Ø  cheese has little to no sugar and is thus lactose free but the lactose free yogurt comes equipped with added sugar so watch out

•  1 large carrot can be substituted with other non-starchy brightly colored vegetables such as 1 red, yellow, or orange bell pepper, 3-4 mini sweet peppers or 1 tomato
•  Greens such as collard greens, turnip greens, mustard greens, green leaf and romaine lettuce, Swiss chard, and kale are interchangeable

Ø  spring mix contains a variety

• 2 slices of whole grain bread can be alternated with 1 large whole grain tortilla, 1 cup long grain brown rice, 1 cup quinoa / amaranth, and 1 cup whole grain pasta
• ½ cup refined white rice for post workout meal can be replaced with ½ cup white rice noodles, ½ cup white pasta, 1 medium flour or corn tortilla, 1 large piece of white bread, 1 small or ½ large Russet potato, 1 small or ½ large Yukon gold potato, 1 small or ½ large red potato, ¾ cup grits, or 1 cup cream of wheat 
•  ¼ cup almonds can be substituted with ¼ cup of any type of nuts or seeds

Ø  sodium can be a real problem here so purchase unsalted or lightly salted

Ø  2 tbsp of natural peanut butter or almond butter can be used on vegetables or on a sandwich in place of nut serving

•  The selected flavors of protein bars above are interchangeable since they were similar in Calories, PRO, and fiber

Ø  try and choose those with 5 grams of fat or less since fat is undesirable in a pre and post-workout meal due to it slowing digestion

Ø  also think of it as your multivitamin supplement plus Calories; since it’s jam-packed full of added vitamins coupled with lower fiber content, the micronutrients should absorb well

• ½ cup black beans may be substituted with kidney beans, pinto beans, garbanzo beans, navy beans, cannellini beans, etc. (you get the picture)

Ø  beans (legumes) contribute a lot of fiber to the diet and you may have some intestinal discomfort at first with this food

Ø  it is important as a CHO and PRO source plus it is a good source of iron

• Small sweet potato or ½ large sweet potato can be replaced with other starchy vegetables such as ½ cup corn, ½ cups peas, ¾ cup butternut squash, 1 cup spaghetti squash, 1 cup banana squash, ½ cup water chestnuts or, ½ cup garlic, ¼ cup edamame (soybeans; additional 5 grams fat) and 1 cup pumpkin
• Serving of cauliflower can be replaced with other white vegetables such as 1 cup white cabbage, ½ cup turnips,1 cup white mushrooms, and ¾ cup white onion
• Broccoli can be traded for any other green vegetable such as 1 cup green beans, 1 small cucumber, 1 cup Brussels sprouts, ½ cup artichoke hearts, 1 cup of any of the above leafy greens, 1 cup watercress, 1 cup bok choy,1 cup arugula, and 1 cup zucchini

Recommended H₂O intake

At a 2,100 Calorie diet, and individual should be drinking 2,100 milliliters (ml) of water which equates to 70 ounces (2,100 ml / 30 ml per ounce [oz] = 70 oz) or 9 cups daily (70 oz / 8 oz per cup = 8.75 cups; round up to 9 cups)

Approved Condiments

  pepper

Mrs. DASH seasoning

 any herbs and spices (salt free)

mustard

 Stevia

Cautioned Condiments (add Calories)

salad dressing (including low fat)

 tartar sauce

 BBQ sauce

 ketchup

 mayonnaise

marinades

 jams/jellies

gravies

 artificial sweeteners

Additional Notes

I attempted to decrease the amount of fiber in this diet to closer to the 25 grams per day as recommended for woman but trying to achieve this while maintaining nutritional integrity was a real chore. I did follow up research and learned that there are several individuals (even credentialed health professionals) that follow diets upwards in the 40 to 60 gram range without adverse effects. This seemed to be the norm especially amongst people follow a vegetarian or vegan diet. To prevent any discomfort, it is VERY important that you drink the amount of water daily as stated above. If the amount of fiber is giving you digestive issue, you can decrease it by peeling off the skins of fruits, subtract beans from the diet, get a juicer and juice your veggies, or change to white bread or refined grains (do this last). To maintain nutritional content of your vegetables, steam or use the microwave instead of boiling, pressure cooking, or frying. Vegetables where the nutritional content actually improves with cooking include tomatoes, carrots, asparagus, mushrooms, spinach, peppers, and cabbage. Also, you may have noticed that PRO is well above the 80.5 grams daily that we discussed but it still falls shy of the 30% marker for overall Calories from protein and therefore no big deal (you will just use the excess as an energy source and it won’t strain your kidneys as long as you have a healthy pair). I hope you find the above template customizable enough based on the substitutions list. To prevent burnout on your new diet plan, I recommend that you allow yourself 2 to 3 cheat meals per week (meaning that you treat yourself to something not on the nutrition plan). Now go and put it to good use!

**Disclaimer: These are all my honest opinions. I was not compensated in anyway for this post**

My Weekly Fitness Routine

Progress Photo

Over the past few weeks, I have settled into a pretty standard and predictable workout regimen that has served me very well. I have lost body fat and gained a decent amount of muscle from it. I will mention that I have naturally been blessed with being a slim person my whole life with a very fast metabolism (much thanks to acid reflux over the past 12 years I’m sure) but not until recently have I been what I would consider “fit”.

Daily Fitness Challenge

 

Sunday

1/2 hour of Yoga
Daily Fitness Challenge
Pinterest Pick < I choose one approx. 30 min workout from my goals board on pinterest found here that focuses on whatever I’d like to work on for the day

Monday

Daily Fitness Challenge 

Tuesday

One hour of Pilates < Great videos for this can be found here and here
One mile run
Daily Fitness Challenge

Wednesday

Spin Class < This one is a new one for me but I think I will be adding it in weekly
Daily Fitness Challenge

Thursday

Circuit training < Give this one a try
Daily Fitness Challenge

Friday

Daily Fitness Challenge
Have fun 

Saturday

One mile run
Pinterest pick < I choose one approx. 30 min workout from my goals board on Pinterest found here that focuses on whatever I’d like to work on for the day
Daily Fitness Challenge

Motivation is Important

Don't be too hard on yourself if you miss a day or two. Getting into the habit of working out is not an easy task; especially if you don't have anything motivating you. Honestly, getting dumped (such a gross word) has been a major factor in me changing my habits as it's not only given me something to do but it has given me that confidence back that left me when he did.  Whatever your motivation may be, let it drive you. Post pictures around your home of the goal body you'd like to reach; on the fridge, on the mirror, on your desktop at work. Anything that reminds you why you are doing it will help. Don't forget to love yourself though. Just because you want that improvement doesn't mean that you aren't beautiful and loveable just the way you are.

Fitting it in Your Busy Schedule 

 

There are plenty of ways to make time for fitness. If you are not able to follow a specific routine than you just have to make due with the time that you do have. Waiting for a pot of water to boil for dinner? Do some jumping jacks, crunches, push ups, anything! They even have workouts specifically written for people who don't want to set aside or lose that time. See Google for "Lazy Girl Workouts". Watching your favorite show? There's at least 20 minutes worth of commercials that you could utilize for getting that beautiful booty you've always wanted. Where there is a will there is a way; how bad do you want it?

Do you have a favorite workout that you'd suggest? Help me switch things up.

Disclaimer-*I am not a licensed fitness professional. This routine does not guarantee results for you just because it has worked for me. Please contact a physician before doing any demanding physical labor that your body is not used to*

Cooking for One – Relearning Meal Planning

Photo Courtesy of Funky Fridge

A new disruption in my life has been cause for some major changes. I have always been used to cooking for two people but due to some recent life events it’s now down to a one man meal. With that said, I will also mention that there has been a major cut in the grocery budget so from here on out my meal planning will have to be much more simplistic than I am used to but I also feel like it will be a great learning experience because ready-made will have to be a thing of my past for now. 

Biting the Budget Bullet

My new budget for the month for food is…. $200. Yikes right? That includes going out to eat, which means I won’t be going out to eat.  I have broken it down to $50 a week (how many 5 week months are there? ::cringe::). $50 a week breaks down to about $7 a day with some change left over. $7 a day breaks down even smaller to $2 a meal with $1 a day for snacks. I know that sounds completely impossible but with some creativity and effort I think I can do it. 

A Few Tips for Staying in Budget

• Check the clearance aisles (Meat, canned veggies, etc.)
• Keep an eye on sales (Know what a good price to pay for what you’re getting is)
• Shop your pantry (I bet you didn’t realize you have three jars of peanut butter)
• Coupon clipping isn’t just for your granny (It’s actually addicting, beware
• Store brand isn’t always bad (Sometimes it is though, trial & error my friends)
• Try your skills out at growing (Or be nice to someone who does
• Eat your leftovers (Don’t just let them rot in your fridge; they will start to smell)
• Don’t be lazy (Cut up your own goodies) 

Staying Healthy

Another point I’d like to mention is that I am very in to eating healthy (excuse the McDonald’s cup on my desk) and enjoy fitness so I will not be binging on Ramen noodles or Kool-Aid either. My goal is to continue to maintain my weight of 120-125 lbs. which involves plenty of fresh fruits and veggies, lean cuts of meat and water. 

My plan for the upcoming week:

Do you have any tips on meal planning for one?