Your Meal Plan

By request, we’ll be posting some meal plans every one to two weeks.  They can be followed exactly, but hopefully they will provide some ideas on how best to get the optimal amounts of macro and micro nutrients.

3179 Calories
Heart Health: 8.5 – Vitamins 10 – Minerals 10 – Carb 509g – Protein 103g – Fat 106g
Created By User #10459999

• Breakfast    (Get Suggestions)
Kashi cereal, NS as to ready to eat or cooked : 1 cup : 83 cal   Delete
Milk, cow’s, fluid, 1% fat : 1 cup : 102 cal   Delete
Egg, white only, cooked : 1 Typical Serving : 16 cal   Delete
Total Calories: 202   Carb=30g Prot=15g Fat=3.2g
• Snack 1    (Get Suggestions)
Raisins : 1 cup : 435 cal   Delete
Apple, raw : 1 medium (2-3/4″ dia) (approx 3 per lb) : 81 cal   Delete
Protein powder : 1 Typical Serving : 112 cal   Delete
Total Calories: 628   Carb=150g Prot=14g Fat=3.7g
• Lunch    (Get Suggestions)
Banana, raw : 1 medium (7″ to 7-7/8″ long) : 109 cal   Delete
Grapes, raw, NS as to type : 1 cup, seedless : 114 cal   Delete
Peanut butter and jelly sandwich : 1 sandwich : 330 cal   Delete
Total Calories: 552   Carb=98g Prot=13g Fat=16g
• Snack 2    (Get Suggestions)
Raisins : 1 cup : 435 cal   Delete
Almonds : 1 cup : 830 cal   Delete
Total Calories: 1265   Carb=144g Prot=33g Fat=74g
• Dinner    (Get Suggestions)
Salmon, baked or broiled : 3 oz, boneless, cooked : 146 cal   Delete
Rice, brown, cooked, regular, fat not added in cooking : 2/3 cup, cooked : 143 cal   Delete
Asparagus, cooked, from fresh, fat not added in cooking : 6 medium spear (5-1/4″ to 7″ long) : 21 cal   Delete
Total Calories: 311   Carb=34g Prot=26g Fat=7.9g
• Snack 3    (Get Suggestions)
Orange juice : 1 cup : 113 cal   Delete
Banana, raw : 1 medium (7″ to 7-7/8″ long) : 109 cal   Delete
Total Calories: 222   Carb=55g Prot=2.9g Fat=0.72g
dietgrade-22714Diet Grader breaks down this day of meals into further detail on the micro and macros.  To the right is the actual “Grade” for this meal plan.

“Diets” vary for nearly every person. Gender, age, activity level, goals, and medical history are a few of the obvious details which must be taken into account when planning your dietary make up and quantities.

We will be building these around a 200 lb male who is active in sport or exercise 3-5 days per week and simply wants to maintain their current mass.  They have no dietary restrictions.  If that fits you, great, if not you’ll have to adjust or create your own DietGrader.com account to personalize the meal plans to you.

 

What do you think?  Will that work for you for a day?

 

 

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