40/30/30 simple meal plans

thankyou4thevenom

I'm currently reading 'The new rules of lifting for women'. I'd like to start on a 40/30/30 diet, however I've looked at the meals and I'm now thinking that I can't do the actual plan in the book because I just don't have the time to prepare the food listed. I work 12+ hour days 6 days a week, not including travel time to work.

However I would like to change my diet. So I'm looking for people with open diaries or if you know of other books/websites that can give me really simple meal plans for the 40/30/30 ratio.
Thanks!

AH2013

I do 40/30/30 too. You are welcome to look in my diary.....after today, not before!!!!!

I'm vegetarian though so it might not be a great deal of interest to you, but you are welcome all the same. I'm also starting NRoLFW. Good luck with it all

thankyou4thevenom

Thank you.

Anyone else?

margojr4

I lift 3x week and eat 40/35/25. Add me, my diary is open!

If you can take some time on your day off to make foods in bulk it makes it real easy during the week for grab and go meals. I spend about 2hrs on a Sunday getting foods together.

shellbert612

How do you know what ratio you should be? I've seen the 40/30/30 on the workouts I've done so just went with that. Not the I'm hitting the mark dead on daily or anything...but still.

jacksonpt

40/30/30 should be pretty easy as it's so well balanced. And your individual meals don't have to be 40/30/30, you just want to be averaging 40/30/30 over time.

Do you/will you cook at all, or are we talking about strictly microwavable stuff?

So go-tos right off the top of my head:
tacos
chili
burgers
meatballs
steak
chicken parm
egg sandwiches

itzjulz

I generally follow a 40/30/30 plan, and also have a very busy career and schedule. This month I've had a lot of after-work and social events, which can throw off my typical meal plan, but here's what I typically do during the week:

Breakfast:
Over the weekends I make a batch of "egg muffins" using a silicone muffin pan. Brown 8 oz of ground turkey, cook 1/2 cup (dry, before cooking) quinoa, and add about 2 cups of whatever veggies and spices you'd like (I usually use broccoli, spinach, and/or onion). Mix these ingredients together, then spoon evenly into the muffin pan. Whisk (or blend in the blender) 10-12 eggs, then pour in the muffin cups until the cups are full. Bake at 350 for ~35 minutes or until the eggs are cooked. I let them cool and then freeze them. For breakfast I eat 2 "muffins", microwaved for 2-3 minutes. You could easily make a double batch (24) to last two weeks.

Lunch:
I usually have some combination of the following. We have a fridge in my office, so I can generally keep these things on hand for the week:
2-4 oz of turkey lunchmeat or grilled chicken
1/2 c. cottage cheese or a container of nonfat greek yogurt
baby carrots or other veggie
apple, pear, orange, or other serving of fruit

Snacks:
Almonds (love Blue Diamond Salted Caramel or Toasted Coconut)
Roasted chickpeas
Roasted edamame
Jerky or dried meat (I like Simply Snackin' brand)
Greek yogurt
String cheese
Fruit

I usually work out after work, and have whey protein on those days

Dinner:
Grilled chicken, ground turkey, salmon, or tilapia
Steamed veggies - lots of 'em
Occasionally I'll add a fried egg or some carb (brown rice, quinoa) depending on where I'm at for the day protein and carb-wise

I also love to do a "burrito bowl" of sorts with ground turkey, canned black beans (low sodium or organic), frozen corn, onions and/or peppers. Add a sprinkle of cheese and some salsa or hot sauce.

On the weekends or nights I don't work out, I might get a little more creative with my meals.

Desserts or late-night snacks:
Yasso-brand frozen greek yogurt pops
Greek yogurt
Smoothie with almond milk, frozen banana, PB2, and cocoa powder
Popcorn

Hope that helps!

wkwebby

Fajitas! Nice skirt steak chopped up and lots of veggies like red and green peppers and onions. Add or don't add the tortilla. I usually eat one tortilla and fill up on seconds of the skirt steak.