Having learned which foods to eat in Lesson 8 I’m now going to put them into a one week meal plan you could use as a template.
Total calories are around 2200 and protein is 140g per day, but you can scale the meals to suit your own needs.
A few of the foods I’ve added are interchangeable. Where that’s the case I’ve used code letters to indicate a swap. For example:
- A – Carb sources (White Rice, Brown Rice, Pasta, Cous Cous, Buckwheat, Quinoa, Sweet Potato)
- B – Fat sources (Olive Oil, Sunflower Seeds, Pumpkin Seeds, Chopped Nuts)
- C – Fruit (Grapes, Kiwi Fruit, Banana, Oranges, Pineapple)
Monday – Gym (Legs)
BREAKFAST – Whey Protein Flapjacks
P39 C44 F24 Calories 548
PRE-WORKOUT – 15g Dextrose, 15g Maltodextrin, 10g Essential Amino Acids
P15 C27 F0 Calories 148
DURING WORKOUT – 2x Kiwi Fruit (C)
P2 C20 F0 Calories 86
LUNCH – 200g Chicken, 125g Brown Rice (A), 1 tbsp Olive Oil (B) & Vegetables
P53 C83 F25 Calories 769
DINNER – 100g Quinoa (A), 90g Mackerel & Vegetables
P34 C64 F21 Calories 583
TOTAL – Protein 140g, Carbs 240g, Fat 75g, Calories 2200
Tuesday – Gym (Upper Body)
BREAKFAST – 30g Vegan Protein Powder, 30g Peanut Butter, 75g Oats, Cinnamon
P41 C51 F19 Calories 570
PRE-WORKOUT – 15g Dextrose,15g Maltodextrin, 10g Essential Amino Acids.
P15 C27 F0 Calories 148
DURING WORKOUT – Banana (C)
P0 C27 F0 Calories 108
LUNCH – 200g Salmon, 125g Buckwheat (A) & Vegetables
P56 C90 F32 Calories 881
DINNER – 200g Sweet Potato (A), 100g Lamb & Vegetables
P28 C40 F21 Calories 464
TOTAL – Protein 140g, Carbs 240g, Fat 75g, Calories 2200
Wednesday – Rest Day
BREAKFAST – 4 egg omelette, tomatoes, mushrooms
P30 C0 F22 Calories 314
MID-MORNING SNACK – 170g Greek Yoghurt, 150g Strawberries, 10g Coconut Flakes
P17 C19 F14 Calories 277
LUNCH – 30g Vegan Protein Powder, 40g Peanut Butter, 75g Oats
P44 C52 F24 Calories 620
DINNER – 200g Salmon, 50g Pasta (A), Olive Oil (B) & Vegetables
P46 C37 F43 Calories 728
TOTAL – Protein 140g, Carbs 110g, Fat 110g, Calories 2000
Thursday – Gym (Legs)
BREAKFAST – 100g Oatmeal, 2 Large Eggs
P26 C60 F19 Calories 514
PRE-WORKOUT – 15g Dextrose, 15g Maltodextrin, 10g Essential Amino Acids.
P15 C27 F0 Calories 148
DURING WORKOUT – 2x Oranges (C)
P2 C30 F0 Calories 124
LUNCH – 200g Chicken, 100g Brown Rice (A), Olive Oil (B) & Vegetables
P51 C61 F25 Calories 673
DINNER – 300g Sweet Potato (A), 150g Lamb & Vegetables
P40 C60 F31 Calories 679
TOTAL – Protein 140g, Carbs 240g, Fat 75g, Calories 2200
Friday – Gym (Upper Body)
BREAKFAST – 100g Oatmeal, 2 Large Eggs
P26 C60 F19 Calories 514
PRE-WORKOUT – 15g Dextrose, 15g Maltodextrin, 10g Essential Amino Acids.
P15 C27 F0 Calories 148
DURING WORKOUT – 2x Oranges (C)
P2 C30 F0 Calories 124
LUNCH – 200g Chicken, 100g Brown Rice (A), Olive Oil (B) & Vegetables
P51 C61 F25 Calories 673
DINNER – 30g Vegan Protein Powder, 30g Peanut Butter, 75g Oats
P41 C51 F19 Calories 570
TOTAL – Protein 140g, Carbs 240g, Fat 75g, Calories 2200
Saturday – Rest Day
BREAKFAST – 40g Macadamia Nuts, 200g Beef
P55 C3 F60 Calories 798
LUNCH – 300g Sweet Potato (A), 150g Turkey, Olive Oil (B) & Vegetables
P46 C75 F18 Calories 584
DINNER – Whey Protein Flapjacks
P39 C44 F24 Calories 548
TOTAL – Protein 140g, Carbs 110g, Fat 110g, Calories 2000
Sunday – Rest Day
BREAKFAST – 4 egg omelette, tomatoes, mushrooms
P30 C0 F22 Calories 314
MID-MORNING SNACK – 170g Greek Yoghurt, 150g Blueberries, 10g Coconut Flakes
P17 C19 F14 Calories 277
LUNCH – One Avocado, 90g Mackerel, 100g Tomatoes
P22 C12 F37 Calories 469
DINNER – 50g Cous Cous (A), 180g Chicken, 240g Chick Peas, 20g Sunflower Seeds (B)
P67 C76 F22 Calories 985
PRE-BED – 100g Cottage Cheese, 30g Peanut Butter
P20 C7 F17 Calories 278
TOTAL – Protein 140g, Carbs 110g, Fat 110g, Calories 2000
Although I didn’t list them specifically, I’ll eat several portions of vegetables per day and also use herbs and spices quite liberally. I only drink water, coffee and tea. No fruit juices, no sodas, no alcohol and for me no milk. I’m fine being strict with alcohol, but if you need alcohol to enjoy time with friends then just understand it’s not great in large quantities but you can work your macros around it.
Another thing to be wary of is eating at restaurants or ordering takeaways, as these can be high calorie meals. If my team orders a takeaway at the office I can find the nutritional information online and pick something off the menu that fits my macros. If I know ahead of time, I can eat less at breakfast and lunch otherwise most of the menu will take me over my calories for the day.
We’ve only got Lesson 10 to go, and in that I’ll cover IIFYM. This is more of a lifestyle than a diet, and it stands for “If It Fits Your Macros”. To follow it you must focus on hitting your protein, carbs and fat for the day, similar to what I’ve outlined in this meal plan.
