How To Meal Plan And Hit Your Goals

Across the globe, people celebrate Sunday by cooking a mountain of food, separating it into brightly colored containers, and placing it in their coolers like jets of water on a luggage rack. This is often called Meal Prep and while it sounds like an OCD fetish fantasy, it is one of the only best things you can do to improve your health and physique.

Meals you make yourself are healthier, cheaper, and fresher than nutrients, and will almost certainly be lower in calories and higher in nutrients. The ease of meal preparation is the control you exert over the calories you eat. The main step in starting your meal prep journey is figuring out what percentage of calories you would like each day.

The following Mifflin St. Jeor equation can be a quick and dirty way to calculate your daily calorie intake, which is known as your resting rate, or RMR. It is generally approximately 10 percent accurate. You will need to modify your diet to mark the percentage points above.

Calculations

Men: 10 x weight in kg + 6.25 x height in cm – 5 x age + 5 = RMR

Women: 10 x weight in kg + 6.25 x height in cm – 5 x age – 161 = RMR

Multiply the RMR number by where your activity falls on a scale of 1.1 – 1.9. the former reflects an almost completely sedentary lifestyle, while 1.9 represents an incredibly intense, high-volume training regimen. most people are somewhere in the middle. This can determine your basal rate or the number of calories you burn for a day.

Let’s take the example of a 5’11 “, 32-year-old, 198-pound man. Using the equation above, this man’s RMR would be 1,880 calories. If we give him a moderate amount of activity and multiply his total by 1.3, your daily caloric intake is 2,444 calories. You need to lower this number to build a calorie deficit and begin reducing. Reducing adequate calories is almost as important as the percentage of calories you reduce.

GIVE MEANING TO MACROS

How To Meal Plan And Hit Your Goals
Article: How To Meal PlanAnd Hit Your Goals

Now that you simply have your daily calorie number, it’s time to figure out how to get to the total. All foods are formed from the three macronutrients: proteins, carbohydrates, and fats. Your protein and fat intake will remain stable. So once you figure out those numbers, deciding your carbs will be easy.

  • Consume 1 gram of protein per pound of body weight
  • Consume 0.5 grams per pound of fat
  • The rest is filled with fibrous and starchy carbohydrates.

You will make up your calorie deficit by reducing calories from the starchy carbohydrate section, from fat sources, or a mixture of both. This is often a private choice and it may take a bit of experimentation on your part to find out what makes it feel simpler and helps you lose weight.

Protein 

How To Meal Plan And Hit Your Goals
Article: How To Meal PlanAnd Hit Your Goals
  • Chicken breast
  • Ground turkey
  • Turkey breast
  • Shrimp
  • Roast beef
  • Lean steak (sirloin, filet mignon)
  • Lean ground beef
  • Tuna
  • Tilapia
  • Crab
  • Egg whites
  • Protein Powder

Healthy Fats

How To Meal Plan And Hit Your Goals
Article: How To Meal PlanAnd Hit Your Goals
  • Avocado
  • Almonds
  • Nut butters
  • Butter*
  • Avocado Oil*
  • Olive Oil*
  • Coconut Oil*

*A significant portion of your fat calories will come from the butter or oils you use to sauté vegetables, brown ground turkey, or dress in salads.

Fibrous Carbs 

How To Meal Plan And Hit Your Goals
Article: How To Meal PlanAnd Hit Your Goals
  • Broccoli
  • Kale
  • Bok choy
  • Brussels sprouts
  • Spinach
  • Cauliflower
  • Lettuce
  • Berries (all types)
  • Asparagus
  • Green beans
  • Bell peppers
  • Onions
  • Tomatoes
  • Mushrooms

Starchy Carbs

Starchy Carbs
Meal Plan And Hit Your Goals
  • Oatmeal
  • Sweet potatoes
  • Beans (black or Pinto)
  • Rice (white or brown)
  • White potatoes
  • Quinoa
  • Bread
  • Pasta

Our 198-pound guy who eats 2,444 calories a day will absorb 198 grams of protein and 99 grams of fat. That leaves you with about 760 calories (190 grams) of carbohydrates. If you manage to create your caloric deficit by reducing your carbohydrates, you will reduce your total intake by 15 percent (approximately 360 calories). This sum will be taken from the number of daily carbohydrates that are allotted, bringing the new total to 400 carbohydrate calories (100 grams) each day.

Depending on the percentage of meals you eat each day, your final number will give you an honest idea of ​​the dimensions and composition of each meal you prepare. Here are a couple more tips to get you ready for the first day of the rest of your meal prep life.

Scale Up: We’ll admit it: weighing food seems obsessive and pretty depressing. At the same time, underestimating portion size is the favorite explanation for weight gain. And, apparently, people are terrible at estimating portion sizes and calorie content. A study published in the journal Appetite found that subjects generally underestimated calorie content by 30 to 46 percent. (Spoiler alert: men are much worse at this than women.) Some people can accurately observe their portions, except for many people, a scale is often invaluable.

Use a food app – There are 1,000,000 meal planning apps on the market. Apps like MyFitnessPal can take the guesswork out of deciding what percentage of fat grams are in half an avocado (roughly 12). If you are new to weighing and measuring your food, these apps can provide a helpful calorie and portion-size intensive program.

More

But don’t use it to exercise – don’t use your food tracker app to live your activity. Many apps conveniently combine the 2 metrics and then do the math for you, allowing you to recognize what percentage of calories you have burned versus what percentage you have consumed. Unfortunately, this often gives the user the idea that they will eat the difference. As bad as people are at estimating calories and portion sizes, it makes it a breeze to break your deficit and get a calorie surplus.

Eating out is often the meal urge – you will have days when you are too busy to prepare, otherwise, you will be invited to lunch, or you will even just have to leave the office and get away from your annoying face. coworker for an hour. Eating out can be part of meal preparation as long as it is prepared. Consider two or three healthy lunch options; meals that you have simply scrutinized for portion sizes, macros, and calories.

Invest in glass: It will cost a little more for a group of glass containers to divide your meals, but we hope it’s worth it. Glass can be a non-porous and non-leaching material, unlike plastic and paper. The label “Microwave Safe” does not mean that chemicals will not leach into chicken and broccoli. In reality, it means that the amount of chemicals that filter your food is below the maximum allowable limit set by the government. If you feel like “less is more” when it comes to consuming industrial chemicals along with your food, invest in glass.

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