Diet Plan For Client A.
Overview of Macros/Calories:
Target Caloric Intake: 1500 Calories
Carbohydrates: 100 grams or less per day
Protein: 140 grams
Water consumption per day: 1/2-1 gallon of water
Supplements advised: multivitamin, echinacea, vitamin d3, omega 3, whey isolate protein powder.
Grocery list: (just pick and choose what suits you from the list)
A/protein sources: lean beef, fish (talopia, salmon, tuna, cod etc), chicken, turkey, eggs, lean steak mainly sirloin, turkey burgers, bison, whey protein powder, nuts, beans.
B/carbohydrate sources: yams, sweet potatoes, oatmeal, rice (brown preferably), fruit, vegetables, cream of rice, beans, rice cakes, ezekial bread, sweet potatoe fries
C/ snacks recommended can be nuts, seeds, low sugar trail mix, rice cakes, celery with peanut butter, salad, etc.
Breakfast Meals: (add one fruit item if needed for satiation)
a/oatmeal with 3 whole eggs or whites
b/ezekial bread toast w/ 3 whole eggs or whites
d/gritts w/ eggs
Lunch and Dinner meals (always combine a protein and carb together from grocery list like the following):
A/ grilled chicken and rice
B/fish and sweet potato or sweet potato fries
C/turkey burger w/ ketchup and beans or rice
D/sirloin steak w/ broccoli
E/ground beef with beans or rice
A/always combine protein and carbs
B/space meals into 3-5 small meals throughout day to keep insulin levels stable
C/track calories and carbs
D/prep meals for the week and have in Tupperware ready to go. Don't rely on cooking on the run.
E/protein shake post workout
F/Coffee with low sugar creamer or splenda
G/Don't drink calories!!!! No juices, beer, etc. Diet soda ok