Here is my simple strategy to help you design the perfect meal plan catered to your weight, goals, food preferences and schedule. You can use this system all year long and adjust it as your goals change.

I’m breaking this up into three categories.

1. Fat loss
2. Muscle Gaining
3. Maintain

Pick one of these categories that you would like to work in. The first step is to determine your total calories you need to hit. My simple equation will be based on two factors, your current weight and your goal. Take your weight and multiply it by 13. That will give you your total calories you need to hit to stay in a maintenance phase. Take that number and subtract 500 and that’s your fat lose number. Take that maintance number and add 500 and that’s your muscle gaining number.

Example:

• Weight-180lb x 13 = 2,340 calories per day (maintenance)
• Weight-180lb x 13 -500 = 1,840 calories per day (Fat Loss)
• Weight-180lb x 13 +500 = 2,840 calories per day (Muscle Gain)

Now that you know your target calories, lets determine the amount of meals and how many calories each meal should be. I can’t stress this enough, it’s all preference. If you want 6 meals a day, go for it. If you want 3 meals a day that’s fine too. Do what you prefer and what fits your schedule. Just remember whatever amount of meals you are eating to divide by your total calories for the day and hit that number.

Example: (2,340 calorie goal per day)

3 meals (780 calories per meal)

4 meals ( 585 calories per meal)

5 meals ( 468 calories per meal)

6 meals (390 calories per meal)

Now for meal timing. This is another factor that I want you to not stress about. Eat when you wake, then eat when you’re hungry/ have time to eat. Just make sure you hit those calories per day. Think of the calories as your allowance each day. You must spend that whole allowance and every morning the allowance resets.

Types of foods. I can get very technical with this as I have in other articles and videos but I don’t want you to over work it. Make sure you are getting plenty of vegetables, lean protein, healthy fats and complex (whole grain) carbs and you’ll be perfectly fine! Here is a quick list of healthily foods I assign to my clients that you can add to your grocery list if you feel you need help choosing items.

Lean Protein:

• Chicken Breast
• Turkey Breast
• Lean Ground Beef
• Top Round Steak
• Egg Whites
• White Fish
• Can Tuna
• Crab
• Low Fat Cheese
• Whey Protein
• Fat Free Greek Yogurt
• Low Fat Protein Bars
• Protein shakes

Fatty Protein:

• Chicken (not breast)
• Turkey (not breast)
• Ground beef
• Steak
• Eggs with yoke
• Salmon
• Dark color fish

Carbs:

• Oatmeal
• Baked Potato
• Red Skin Potato
• Yam
• Sweet Potato
• Brown Rice
• Wild Rice
• White Rice
• Whole grain bread
• High fiber Cereal
• Whole Grain Tortilla
• Pasta
• Yogurt
• Fruit

Fats:

• Avocado
• Nuts
• Cheese
• Butter
• Olive Oil
• Low carb salad dressing
• Coconut oil

Veggies:

• Broccoli
• Asparagus
• Lettuce
• Carrots
• Green Beans
• Bell Peppers
• Mushrooms
• Onions
• Brussels Sprouts
• Cabbage
• Tomato
• Zucchini
• Cucumber

Final step.  Now that you’ve determined your calories you need per day. The amount of meals and how big each one will be and what foods you will be eating, you must track your food so that you know you’re not going way over or way under your required amount. My personal favorite app for doing so is My Fitness Pal. There are others out there but this one is very user friendly. Get in the habit of using it every day and every meal and you’ll see fast results as it will force you to be consistent.

Final tips:

If you’re cutting fat and after 2 weeks you don’t see more than 3lbs dropped, reduce another 300 calories. If you are building muscle and haven’t seen more than 1lb increase in 2 weeks up the calories by 300.