Goal: 4-5 meals a day
Ideal times: wake up, +3 hours, NLT 8 p.m.
Most important meals: pre & post workout (protein!)
The amount of Protein/Carbs/Fat you need are dependent on your goal Calorie intake.
http://macronutrientcalculator.com
Is my favorite site to calculate.
When you are eating lean, your food choices are slightly limited. The flavors however are endless. Be creative OR get bored and increase your chance of quitting.
Example Meal Plan: approx.1600 cal. (Adjust protein portions and veggies portions to increase calories.) Slightly decrease your calories (10-20%) on days you don't work out.
Breakfast: 1/2 cup plain oatmeal with 1/2 scoop vanilla whey protein, cinnamon, almond slices, 1/3 cup blueberries.
Or
3 egg whites scrambled with onions, red & green bell peppers and a dash of pepper and crushed red pepper flakes
Post Workout Snack:
Protein shake (I like ISO 100 fudge brownie)
Greek yogurt (Fage is my FAV!!)
4 oz Lean ground turkey with taco seasoning
1/2 chopped tomato
1/2 cup shredded iceberg
1/2 avocado
2 tbsp salsa
1/2 cup non fat cottage cheese
Protein shake
4 oz grilled or Baked Tilapia
8 Asparagus Spears
1/4 sweet potato
1 c. Spinach salad w/1/2 cup carrots and 1 tbsp. balsamic glaze
4 oz grilled or baked chicken
1/2 cup brown rice
1/2 cup broccoli
My Fitness Pal App breaks down Macro Percentages.
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