Meal Planning

cmacm006
cmacm006 Posts: 3
in Food and Nutrition
I have recently been informed that meal planning is key to success in the kitchen and, since I am recently back from a week vacation where I didn't care what I ate, I am having a difficult time getting my diet and nutrition back to where it was before. I am wondering if anyone has any suggestions for a newbie meal planner who wants to lose body fat. How much carbs to protein to fat should I be eating and at what points in the day? Should I meal plan only 3 meals a day (breakfast, lunch, dinner) or should I pre plan snacks too? Any advice would be greatly appreciated!

Replies

  • coll450
    coll450 Posts: 7
    I plan every right down to what snacks and when or else I will make poor last minute decisions or eat a bunch of small snacks not realizing how much they add up. I've started eating every 3-4 hours (breakfast, snack, lunch, snack, dinner) and it really helps! My portions are more sensible. Planning lets me make sure I'm getting enough of each food group. I'm no expert as to ratios of fat/carbs/proteins so I will leave that to someone else. Also, planning out my meals/snacks for the day then adding up the calories/fats/etc lets me see where I am missing or going over and allows me to adjust.
  • SoreTodayStrongTomorrow222
    SoreTodayStrongTomorrow222 Posts: 252 Member
    As far as your macro -ratios, thats really up to you and your activity level. As far as meal planning - I typically make a few large healthy meals on the weekends and then package the left overs for the first few days of lunch during the week. I usually have green smoothies or protein shakes in the morning which is quick and easy - you can prep all your fruit and put them into little "smoothie bags" in the freezer, add some spinach or kale or whatever you want and voila! Uhm, my desk also looks like a mini super market - I have bananas, oranges, and almonds for quick pick me ups and dinner I just kinda fly by the seat of my pants :-/ I am always busy after work during the week either with chool or working out so its whatever is healthiest and easiest at the time. I make sure that I keep my fridge stocked with healthy options though... I only live with my bf and he's relatively health conscience so there is never any crap in our fridge - makes making healthy choices much easier.
  • RockinTerri
    RockinTerri Posts: 499 Member
    I tend to plan out most of my meals/snacks for during the week. I log my planned foods in the AM, and then adjust as needed. I'm currently doing a challenge through my wellness program at work where we need to eat a certain number of foods from varying food groups - proteins, grains, fruits, veggies, dairy, and healthy fats/oils - so pre-planning is essential for me there too. I also have started combining different foods to see what works best, and I no longer think in the mindset of 1-2 large meals, but rather have 4-5 smaller meals throughout the day.
  • VincitQuiSeVincit
    VincitQuiSeVincit Posts: 285 Member
    Start with MFP defaults- don't make yourself crazy focusing on macros when you're starting out. You want to get into proper habits.
    For myself, I prep my breakfasts, lunches and dinners and snacks on Sunday night and put them in portioned tupperware. I HIGHLY recommend using measuring cups and a food scale so you are tracking accurately. I prep meals for M-F because I work and this makes it MUCH easier, but on the weekends I enjoy spending a bit more time in the kitchen and whipping up something fresh.

    I usually cook up 3 "meals" and rotate them throughout the week, same with snacks- i pre-measure my baggies of fruits for the smoothies as well as my hummus and my carrots.

    Monday:
    Bfast: banana & chobani
    snack: quest bar
    Lunch: turkey chili w. veggies
    snack: baby carrots and hummus
    dinner: grilled chicken breast, baked sweet potato, 1 cup steamed broccoli

    Tuesday:
    Bfast: fruit & yogurt smootie
    snack: banana
    Lunch: 10 grilled shrimp w. grilled peppers, onions, mushrooms & tomato, 1 cup baby spinach
    snack: quest bar
    dinner: Turkey chilli w veggies

    Wednesday:
    Bfast: Apple & chobani
    Snack: quest bar
    Lunch: grilled chicken breast, baked sweet potato, 1 cup steamed broccoli
    snack: baby carrots & Hummus
    dinner: Lunch: 10 grilled shrimp w. grilled peppers, onions, mushrooms & tomato, 1 cup baby spinach

    On the weekends, breakfast is likely to be eggs, or frittatas, lunch would be stir frys (which I love but hate reheating), dinners would be a steak or pork shop and veggies on the grill....


    Just come up with a plan, go food shopping based on it, and stick with it~!

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