Diet Help

riches41

Hi guys
I'm trying to do 2 things 1 loose a little belly fat and put on muscle I exercise and have a strenuous job my diet isn't the best just don't have time to make one I need help creating one and coming up with an exercise plan to help create muscle then stay on track can anyone help?

TavistockToad

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

ladyreva78

and this one for the eating plan / diet:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm#latest

Millicent3015

If you don't have time to prep and/or cook food, and if you can afford it, there are healthier chilled and frozen ready meals available in most supermarkets. Most of the chilled meals can go in the freezer, and you can look in the reduced sections so you're not shelling out cash. If you have fast food, you can make small substitutions, like chicken nuggets and salad or small fries with a fruit and/or vegetable bag instead of burger and fries. For breakfast you can make scrambled eggs or oatmeal in the microwave, or have a high protein breakfast drink with a handful of berries or an apple. You could make sandwiches with salad/vegetable crudites the night before for your lunch, and if you have weekends free you could spend a couple of hours cooking some one pot meals to divide into containers and keep in the freezer so you have something you just need to heat up after work. You don't have to go all out and make sweeping changes to your diet if that doesn't suit your lifestyle. Making simple, small substitutions over time might be more helpful.