My meal plan for dieting.

Since starting my cut (diet) I have had a lot of people asking me questions. What foods am I eating? What are my macros? What are my calories?

So I decided to share my meal plan with you to answer all of the questions in one. As you can see below my calories for the day are split into 5 smaller meals. My total calories at the moment are 1900 per day, I am very active with weight lifting and I also walk as much as possible so for me 1900 calories is a good enough deficit for me to lose between 1lb – 1.5lbs a week.

This is a meal plan I have wrote myself and have adjusted by trial and error to find what works best for me and to help me keep as much as my muscle mass as possible whilst shredding body fat. Of course this meal plan won’t be for everyone, but since I have people ask about this regularly I thought I would share it with you to give you an idea.

When dieting I tend to keep my meals very simple, I prepare all meals a few days in advance and I find it much easier to get the lean look I am going for and to keep track of everything when I keep my meals plain and simple as below. I do put seasoning & spices on my chicken but no sauces or anything extra.

So here it is….

Totals for the day.

Calories 1900 ** Protein 220g = 46% ** Carbs 112g = 24% ** Fat 64g = 30%

Food Amount Calories Protein (g) Fat (g) Carbs (g)
Oats 40g 150 5 2.5 27
Almond Milk Sweetened 100ml 24 0.5 1.1 3
Egg White 1 17 3.6 0.5 0.2
Medium Egg 1 60 6 4
Banana 1 105 1 0.4 27

 

Food Amount Calories Protein (g) Fat (g) Carbs (g)
Chicken Breast 200g 330 62 7.2
Spinach 25g 20 2 3
Mixed Nuts 30g 196 5.8 17.4 5.3

 

Food Amount Calories Protein (g) Fat (g) Carbs (g)
Tuna 70g 70 17.5 0.4
Cottage Cheese 90g 82 14 1.2 3.1
Mixed Nuts 30g 196 5.8 17.4 5.3

 

Food Amount Calories Protein (g) Fat (g) Carbs (g)
Almond Milk Sweetened 200ml 48 1 2.2 6
Whey Protein 1.5 Scoops 147 30.8 2.6 2.2
Banana 1 105 1 0.4 27

 

Food Amount Calories Protein (g) Fat (g) Carbs (g)
Chicken Breast 200g 330 62 7.2
Spinach 25g 20 2 3

 

 

 

 

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