BUILD OR SHRED & EATING THE RIGHT AMOUNT WITHIN YOUR PLAN
Once you have your calorie estimate & you have selected the build or shred option closest to your Calorie Estimate you can print off this Nutrition Information Page & choose the food items that you like from there to fit into your meal plan.
I have tried to make the nutrition component as easy as I can for all of you to follow whilst allowing flexibility & variety. For ease of preparing foods I have provided quantities that are:
– Cooked weight for meat
– Cooked weight for carbohydrate sources which are easiest to cook in bulk (sweet potato, rice)
– Raw weight for carbohydrate sources best measured to be cooked single serve, like oatmeal
– Raw weight for fruits/vegetables
– Raw weight for all nuts, seeds & oils (fats)
Some foods weigh very similarly whether raw or cooked, others differ based on the method of cooking & how much water the foods loses or gains when being cooked. The most important thing is that you are consistent in the weigh you weigh/measure things.
HALF OR PART SERVINGS
Below I have listed 100 calorie servings of fats or carbs and 125 calorie servings of protein. If you want to pick 2 different items of one macronutrient source, i.e. carbs, in one meal you can have half of the quantity of each.
Please note within the vegetable lists that you are able to use greens like spinach, lettuces, celery & cucumber generously at each meal without counting them toward your calories. These things are made up mostly of fiber & water so we can eat them in generous amounts.
You have two planned treats per week. I have given some protein bar options and other suggestions below but I want you to have some flexibility here to have other things you like. If you have any questions about this please contact me by email on email@example.com.
(Click to download nutrition information below)