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