Welcome to meal planning! I’m going to plan out the next week in meals and then head over to H-E-B or Trader Joe’s to go grocery shopping-wooh!
I started a 12-week program at the gym in January and it just ended this past week. Did I lose weight? Of course not; I was inconsistent with both eating and exercise, so I actually gained four pounds over that time. But I’m not here to get down on myself; I want to take what I learned and move forward.
Step 1: Calories. I’m going to begin with 1,500 calories per day broken into 6 meals: breakfast, lunch, dinner, two snacks, and “dessert”. Just like the gym’s program started, I’m going to spend a week doing low-carb. The macronutrient breakdown will be 25%C, 40%P, 35%F.
Step 2: Macronutrients. What are those? Good question. Macronutrients are the breakdown of what percent of your calories each day should come from protein, fat, and carbs. Low-carb is a good starting point for a quick few pounds of weight loss, but is very difficult to manage long-term. I will start with low-carb for week one and then even out to something more like 40%P, 30%C, 30%F. Using the 1,500 allotted calories per day, this means I’ll start with 93 grams of carbs, 150 grams of protein, and 58 grams of fat per day.
Step 3: Meals. I’m keeping them fairly simple and did include a recipe I found on Pinterest. Here’s the menu I’ve put together:
Breakfast: Crustless Quiche Lorraine (found right here) Macros: 283 calories, 20.7 g Fat, 2.5 g Carbs, and 20.6 g Protein.
Snack: 20 cucumber slices, 1/2c baby carrots. Macros: 39 calories, .3 g Fat, 8.3 g Carbs, and 1.2 g Protein.
Lunch: 4 tbsp marinara, 6 oz. ground turkey, and 1/2c zoodles. Macros: 342 calories, 1.8 g Fat, 13.5 g Carbs, 41.7 g Protein.
Snack: hard-boiled egg, medium Gala apple
Dinner: 2c baby spinach, 1/2c strawberries, 2 tbsp almonds, 2 tbsp raspberry vinaigrette. Macros: 226 calories, 14.7 g Fat, 16.3 g Carbs, 8 g Protein.
Dessert: 1 scp Protein Powder, 8 oz almond milk, 1c canteloupe. Macros:: 253 calories, 6.2 g Fat, 18.6 g Carbs, 26.8 g Protein.
Total: 1495 Calories, 49.8 g Fat, 80.5 g Carbs, 145.3 g Protein
Not bad! Still getting a healthy day of delicious food and I’m watching what I eat. Sounds like a win all around.
Grocery list: strawberries, spinach, cucumber, zucchini, baby carrots, gala apple, canteloupe, sweet onion, gruyere (8 oz.), ground turkey, bacon, nutmeg, marinara, slivered almonds.
Of course, these are the items I don’t have. Not too bad. I’ll be purchasing everything tomorrow and will come home to meal prep, make a blog post, and hopefully attempt a video!