Plate Method
Protein--Base every meal around this
**Minimum 25-30g of Protein (120 calories per meal)
Lean red beef (Ground beef 93/7 or any lean cut)
Poultry (tenderloin, breast, or thighs (higher fat)
Eggs/Egg whites
Non-fat Greek Yogurt
Low fat/no fat Cottage Cheese
Protein Powder
Fish/Shrimp
Tofu/Setain/Tempeh
Starchy Carbs-1/4 of your plate
Potatoes
Rice, Cream of Rice, Oats
Root veggies like squash
Bread
Legumes
Quinoa
Veggies and Fruits
Micronutrients are important for your health so 5-6 servings of veggies and fruits daily. Fill up half of your plate at each meal with fruits and veggies of your choice
Healthy Fats-One serving = 1 thumb
Avocado
Nuts and Nut Butters
Avocado/Olive/Macadamia Nut Oils
Ghee
Grass Fed Butter
Dark Chocolate
Cheese
Fats also from protein sources...egg yolks, beef, chicken thighs, salmon, and other fatty fish and traces from other food sources
To save more calories during a fat-loss phase use fats sparingly. Use Pam Spray (or equivalent), don’t use oils as they have a ton of calories!
Macronutrients
PROTEIN: 1G= 4 CALORIES
CARBS: 1G= 4 CALORIES
FATS: 1G= 9 CALORIES
When we are talking macros a 4oz (or 113g) chicken breast has about 30g of protein in it. Those 30g of protein are about 120 calories.
When you see P30 that is not the weight! That is how much the protein source is. In this case, P30 is 120 calories.
If you try to only eat 30g in weight of protein that is about a mouthful size and you will be starving.
Meal Structure
Set up 3-4 meals daily. Preferably 4 because your goal will be to get 1g of protein per lb of bodyweight or ideal bodyweight.
Protein is very filling and satiating so it’s not easy to eat all of it at first (you’ll get used to it and you’ll quickly learn to appreciate Protein for all the benefits it provides us.)
If 4 meals sounds like a lot, you then think of it as 3 meals and one big ass Snack. Eat your protein!
