I weigh 200, I am 6'3". I want to be 180. I get moderate exercise. I am told 3000 calories a day will allow me to lose the 20 pounds, but it should be healthy stuff. I look at the numbers below and wonder how I can eat healthy if I need 125 grams of carbs per meal.. that makes no sense to me. Can someone help me with a meal plan (just for one day) that allows me to get to these numbers without having to gorge myself on bread and pasta or eat 20 apples a day? Not just the carbs.. every thing.. what is a good meal plan? Thanks.
CARBOHYDRATE PROTEIN FAT GRAMS per day 375g 187g 83g GRAMS per meal 125g 62.3g 27.7g CALORIES per day 1500 cals 750 cals 750 cals CALORIES per meal 500 cals 250 cals 250 cals
haleybear2012-04-16T09:54:13Z
Favorite Answer
Ignore the numbers! Counting, numbers only lead to confusion and obsession. Here is a meal plan that will help you to loose weight. But 3,000 calories is too much. I suggest 2,500 calories and 45 minutes of working out 4x a week. And btw, carbohydrates means from fruits, dairy products and anything with any carbs in it.
Meal Plan::: (I know you asked for 1 day, but I'll give you 2 days) Breakfast: 2 scrambled eggs with palm size of shredded Mozzarella cheese + some chopped onions, parsley, tomatoes and mushrooms + 2 slices of wheat toast w/ some jelly, orange
Lunch: Amy's Organic vegetable chunky soup (it in a can in the veg. isle) low fat tuna salad in a tortilla (basically a wrap), half Snapple bottle, some fresh fruit
Dinner: medium sized bowl of brown rice topped with turkey and cooked broccoli
Snacks: (eat 3) A) banana and 2 tbsp. peanut butter B) 6oz vanilla yogurt and some fresh fruit C) Cliff Bar
Breakfast: 1 cup of Kashi Go Lean Crunch cereal, 1 c. 1% milk, strawberries
Lunch: 2 slices of whole wheat bread w/ 3oz. turkey 2 slices of Swiss cheese and lettuce/tomato, baby carrot sticks w/ some hummus dip (2 tbsp), some fresh fruit
Dinner: baked sweet potato, small salad w/ light dressing, 3oz. baked chicken breast lightly seasoned
Snacks: A) apple and 2 tbsp. peanut butter B) cup of dried fruit C) Small Fruit Smoothie made with vanilla non fat yogurt, tsp. honey, crushed ice, frozen fruit (cup) in a blender
You can effectively create a balanced meal plan your self. Just comply with the meals pyramid, choose instances for each and every meal, and what quantity of servings of each and every meals organization you desire in eah meal. And persist with it! Write it down. Plan your foods established off of it the day earlier than after which comply with it. If that's too difficult for you or an excessive amount of, then see a nearby nutritionist or dietician. Example: Breakfast- at get up two grains one million protein one million dairy Mid morning- approximately eleven o'clock one million fruit Lunch- approximately two o'clock two grains one million protein one million dairy one million vegetable Snack- approximately four oclock one million grain and/or protein one million vegetable Dinner- approximately 6-7 o'clock two grains one million protein one million vegetable one million dairy Evening snack- approximately eight-nine (not obligatory) one million fruit and or one million dairy one million grain
A good tip is to NEVER eat the same food twice in a row for a healthy diet. Period. Forget the snacks and get used to having three healthy meals a day with the smallest meal at night. If you do cheat a little at supper time, do a 30 minute walk at night. Each 1500 to 2500 calories for your height is perfect. If you are hungry between meals, eat an apple, have nuts which is very healthy or have a salad. There are no set rules for meal. Stay away from anything having white flour like white bread, pasta, sweets etc... Stick to whole wheat. Forget the numbers and if you DO binge on a weekend, burn it off the following week to drop back to normal. I do it all the time.