Food suggestions for 50/30/20 meal plan of 2k calories?

GetDemGains
GetDemGains Posts: 7
in Health and Weight Loss
Hi.

I'm an 18 year old 5'11 male, and I weigh 175lbs. My goal is to have lost about 10lbs. By mid-May.
But I'm really inexpert at all this so I need some guidance.

I do the Power 90 routine 6/7 days a week.
I do cardio, then circuit, cardio, circuit, etc.
if it matters, cardio is 35 minutes long (technically 40 if you include the Ab Ripper 100 routine after the session), and the circuit is a little less than 30 minutes long.
I've been into the program for 56 days now (I'm not going to stop after 90 days, of course)
I believe all is well in regards to my routine, but if you have anything to contribute to that I wouldn't mind.

I need help on my meal plan. I just recently realized that I haven't been eating enough calories, and I've often been guided to consume about 2kcal consisting 50% of carbs, 30% of protein and 20% of fat to lose about 1 pound a week in the healthiest way possible. With that in mind I have some questions.


1) If I'm eating 2k cal on a work out day, how many should I be having on my single break day (Mondays)?

2)
Breakfast:
Greek Yogurt w/ fruits

Any particular brand or fruit recommended in this case? I understand Yogurt is mostly for protein and the fruit would be mostly for carbs.

Lunch:
2 whole wheat slices of bread, 2 slices of Swiss cheese, 3 slices Honey Turkey and some mayo.

Dinner: I don't really have any clues here. Of course I eat, but I don't know what I should be eating.



Basically, if you guys could, I would like to know how I can meet that 50/30/20 goal of 2k calories and what kind of meal plan could get me results with those requirements.
Lunch isn't very flexible, but everything else is for me.

Thanks in advance!

Replies

  • GetDemGains
    GetDemGains Posts: 7
    Bump
  • Zosimah
    Zosimah Posts: 54 Member
    I can't swear to the macro balance you requested, but here are some things to get you going:

    http://www.cnpp.usda.gov/Publications/MyPyramid/print materials/MyPyramidSampleMenu.pdf

    http://www.fns.usda.gov/eatsmartplayhardhealthylifestyle/quickandeasy/Menus/Week1_samplemenu1.htm

    http://www.nmnathletics.com/attachments1/515.htm?DB_OEM_ID=5800
  • Djproulx
    Djproulx Posts: 3,084 Member
    I've been on that plan with my trainer for quite awhile. 2k/cal/day at 50/30/20 ratio. I generally workout 6 days/week as well- 3 strength, 3 cardio. I hit the gym before work in the mornings. A typical day (such as today) would be something like this:

    5am: 1/2 c fat free cottage cheese

    workout at gym: 45 Min (today was a strength day)

    8am Breakfast Protein shake made with Whey protein, greek yogurt, TBSP Peanut Butter , almond milk, ice. (300 cal)

    12 noon Lunch: white bean/chicken chili, salad
    apple

    10am snack/ 3pm snack : 200 cal protein bar, 140 cal Greek yogurt

    6/7pm Dinner: 2 chicken thighs
    veggies (ratatouille)
    salad w/lf dressing

    8pm evening Snack: SF jello, TBSP whipped cream.



    Frequently eaten foods for me:

    Breakfast: eggs, oatmeal, cottage cheese, greek yogurt (w/blueberries, flax seeds, chia seeds, walnuts, etc.)
    smoked salmon,

    Lunch: fish or meat over salad or spinach (Tuna, sardines, salmon, chicken, flank steak, etc.)

    Dinner: Salmon, tuna, eggs, occasionally grilled beef or pork, veggies, salad.

    Each day I usually have a homemade protein shake and sometimes a 15-20g protein bar, since I"m trying to get 150g protein daily. I use whey protein in the am after workout, casein protein in pm to stay satisfied through the night.


    I started at around 235lbs in late 2011 and I currently weigh 188lbs. Oh, and I should also mention that I'm an old fart at 55 years old.
  • GetDemGains
    GetDemGains Posts: 7
    Zosimah, thanks a lot. I really especially liked that first link, including the daily value percentages and such. Yeah, I'm not strictly trying to adhere to that whole regimen, but I'd like to be as close as possible. Still, I'll do what works - as long as I'm within 2k cal I think I'll be fine.
    I definitely feel like I have more energy. I'll really see tomorrow; today was my break day.

    DJ I appreciate that too, I've really been wanting to see what a typical day looks like for someone with a regimen. Not to copy it necessarily, but to see where I might have been missing some calories - mainly, snacks. I typically don't have them but I'll start tomorrow (150-300 calories). That's insane how quickly you've lost the weight! I take it this 2k cal plan has worked well.


    Thanks a lot, both

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