More than a meal plan

So your diet app crapped a number out and told you to eat that many calories a day to lose weight.  Okay.  Great.  

How do you do that?

You can wing it and put in what you eat throughout the day and see the numbers dwindle, but oddly enough, you find yourself either way under and needing to eat two pounds of chicken to hit your protein goal OR more than likely you only have 250 calories left for your dinner.  You eat the small amount of food and you lay in bed with a stomach grumbling at you.

How many nights can you do that?

What you need is more than a meal plan.  You need a circle of habits and a diet system that’s sustainable in the long run, because honestly, it doesn’t matter how you achieve eating X amount of calories, it’s only important that you do it consistently.

Sure, there are more efficient ways of doing it than others.  There are some that have “healthier” foods than others, but if all you’re eating is chicken breast and broccoli, after a while you’ll snap and punch a someone eating a burrito.

So how do you go about making your TDEE into a system that works for you?  Something more than a meal plan?

It’s simple, and I’ll tell you easily right now:

1. Take your TDEE (either from your calorie app, online calculator or your coach – could be me!)
2. Create your macronutrient goals depending on your body weight, body composition and carb / fat preference.
3. Decide the number of meals you’d like to eat (keeping in mind your weekly schedule, number of training sessions, lifestyle and responsibilities).
4. Divide your macronutrient goals into “meal sizes.”  For example, if I’m going to eat 150 grams of protein a day and decided on 5 meals a day, that makes 30 grams of protein each meal!
5. Find portion sizes equal to your macro goals.  For example, 30 grams of protein is:
   1. Roughly 4.5 oz of Chicken Breast
   2. 1 ½ Cups Fat Free Greek Yogurt
   3. About 1 Can of Tuna (in water drained)

You get the drift!

And there you go.  That’s a simple portion guide to begin your system of habits and keep to your diet.  Now, what if you want to have some ice cream on Friday evening?  Great!  Find the portion size for that and have at it!

If you’re interested in learning more and developing an in depth system of nutrition that works for you and your goals, email me and let’s work together to get you where you want to be AND eating the foods you enjoy!  You only get one life, you should enjoy it AND be able to look good!  Your system is More Than A Meal Plan.

Go further on your diet with me at your side