![]() ![]() *not counting any nutrition from optional veggiesīurritos: tortillas, 1/2 can beans, 1/2 cup cheeseġ/2 can beans, 1 cup rice, 1 cup chicken (you should probably use spices, onions, garlic, or bullion, but I’m not counting that - maybe even tomato paste, but I digress) Omelette: 8 egg whites + the other half can of black beans + 1 Tbsp olive oil + whatever veggies you want to put inĭaily Value (DV): 1770 Calories (C), 137 Protein (P), 94.5 Fat (F), 119 Carbs (Carb) This was a fun thought exercise and I’m not a professional, but here’s day 1-3:Ģ quesadillas: 2 tortillas, half a can of beans divided between the two tortillas, 0.75 cups shredded cheese on eachġ cup chicken + vegetables (carrots, broccoli, + whatever you like) I am however a professional chef with experience in clean eating/meal prep services. All in all, lean meats, mixing vegies in with your carbs, and low fat sauces are your friend. Also, also, grace goes a long way in sticking to a diet. I say that to remind OP and everyone else reading that 1919 is not the goal, but the minimum. Assuming 1919 calories is the 600 calorie deficit, you can still allow yourself some wiggle room right up until 2500. Each meal (remember, 4 total) should resemble at least 35g protein, 14g fat, 53g carbs, 500 calories. As for calories, your minimums are only a difference of 100 calories, so don't sweat the small stuff. And a premium membership, which I highly recommend, will allow you to modify your macro budget. An app like LoseIt! will split your meals into 4: breakfast, lunch, snacks, dinner. Honestly, the simplest way outside of hiring a registered dietician is to do the leg work (pun intended) yourself. Something that I can leave to cook on its own for the most part would be good, so as to allow me to cook all three meals, whilst eating one of them, all at the same time. Meaning I cook my breakfast, lunch, and dinner all at the same time everyday, take one of them to work, and eat the other two when appropriate. In addition to being able to cook ahead of time, all at once. I'm looking for something that will prevent me from getting STUCK on planning what to eat, as I am now, be relatively cheap, preferably around or less than $25 a week, if at all possible, as well as take 30 minutes or less to both prepare and cook. I'm also a beginner cook, so I know next to nothing about cooking. Step 4: As soon as your chicken is cooked through, layer all ingredients in whatever order you see fit.I've been going to the gym for a while, but I'm trying to start a diet to help achieve my body tone goal, and I have a very restrictive work schedule, the Dupont 12hr roating work shift Schedule, leaving me with two hours if that to do what I want after going to the gym after or before work. Step 3: Slice the red onion, tomato and, avocado and get them ready for action. Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!). When ready to cook, place under a medium heat grill and allow to cook through! Step 1: First of all! Flatten your chicken breast and then marinate it in the olive oil and all spices for as long as possible (up to one hour). Lunch Avocado Spice Chicken Sandwich Calories and Macros Step 6: Stir in 2/3 of the fruit mix and then serve in a bowl with the remaining fruit mix on top! Step 5: Bring the oats off the hob and stir in the remaining honey. Step 4: Stir the oats, the protein powder, and a pinch of salt into the milk and allow to simmer until the oats have creamed up nicely (add water if necessary to bring to desired consistency). ![]() ![]() Step 3: In another pan, place the milk and bring to a simmer. Step 2: Place on the hob over a medium heat and bring to heat for about 10 minutes allowing the fruit to get tender. Step 1: Peel and roughly chop the apple and pear into bite-size cubes and place in a saucepan with a tablespoon of cold water and half the honey. Breakfast Apple and Pear Power Porridge Calories and MacrosĤ tbsp Greek Yogurt (whole milk) Instructions Here is an example 3,000 calorie meal plan: By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health. Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie surplus necessary in promoting weight gain. What Does a 3,000 Calorie Diet Look Like?
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