Lesson #6
How to make your meal plan
I understand it can be challenging to change a lifestyle, improve your body, improve your mindset or bettering your health, not to mention scary and overwhelming but luckily with this lessons and membership, I will help you get you on your feet and win that confidence BACK!
— Mariana Campos, CEO & Founder
Getting Started
By this lesson, you should already know how to set your calories, divide does calories into your macros and have a base on what you need to be eating based on your goals: lose fat, build muscle, be a superhero, etc.
If you haven’t by now, go and check from lesson 1 to lesson 5.1.
But now, we have got to take that plan and put it into action.
For today’s lesson, we will learn how to set up your menu for the week and a different route we could take if eating the same thing every day is not something you like doing.
We all should know by now that nutrition is KEY to seeing results. This means that if you have a goal in mind, it is better to follow a meal plan for at least 4 weeks and change things up the next month. Or at least build your meal plan for the week and stick to that meal plan. This will assure you that you are eating the calories and macros you are supposed to be eating for your goals.
I will explain how to build your meal plan based on your calorie intake first and mention a different approach for when you are looking to maintain your physique on the next lesson.
The first thing I want you to do to make your life 10 times easier is to download “My fitness Pal” on your phone. This will be the app we will be using to build our menu for the month.
Step #1
Setting Up Your Account
- Download the MyFitnessPal app or visit their website and create an account.
- Input your personal details, including age, weight, height, activity level, and your goals (e.g., lose weight, maintain, gain muscle).
Step #2
Setting Your Calorie Goals
- Based on your goals, MyFitnessPal will calculate your daily calorie target. (we can adjust this later on if you already have the specific caloric intake and macronutrient % you want to be eating based on your goals.
- Adjust your macronutrient (protein, carbohydrates, and fat) goals by going to “Goals” and then “Calorie, Carbs, Protein, and Fat Goals.” Ensure your protein goal is suitable for your objective, such as muscle building or weight loss.
Step #3
Logging Meals
- Enter the food you eat by searching for it in the app’s extensive food database. You can scan barcodes or manually add items.
- Be as accurate as possible with portion sizes. If you weigh or measure your food, it will be more precise. (this is a must)
- Don’t forget to include beverages and snacks. (yes, drinks and a little bite here and there have calories too)
Step #4
Building Your Meal Plan
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- Plan your meals in advance using the “Food” section. This helps you ensure your meals fit your daily goals.
Now here, is where we want to use “My fitness Pal” as our tool to build your meal plan. My fitness Pal as you are adding the food for each meal and portions, it will add the calories to your daily calory intake, as well as adding the macros to your daily chart as you can see in this picture.
You can easily log a list of food you want to eat for each meal, including snacks with the portion adjusted to fit your goals and build your meal sample for the month to follow.
My advice? Build a meal plan that at least you can follow for a week. (If you are one of those that like switching things up so you don’t get bored) OR build a meal plan that you can follow for 4 weeks and switch it up, to make adjustment as needed. (This can be calories, macros, food menu, etc.)
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- You can set up meals and recipes, making it easy to log into your regular dishes.
Step #5
Tracking Progress
Check the “Nutrition” section to see your daily macronutrient and calorie intake to make sure that the menu you are building is hitting your calorie goal and macros intake.
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- MyFitnessPal provides a pie chart that shows the percentage of calories coming from each macronutrient, making it easy to monitor if you’re hitting your protein, carbs, and fat goals.
Reviewing and Adjusting
Periodically review your progress and adjust as needed. If you're not hitting your protein or calorie goals, consider modifying your meal plan.
Staying Consistent:
Consistency is key. The more accurately you log your meals and activities, the better.
MyFitnessPal can help you stay on track.
Remember, MyFitnessPal is a valuable tool, but it's essential to use it in conjunction with a balanced and healthy approach to nutrition and fitness. It can help you stay accountable and informed about your eating habits, making it easier to achieve your goals.
Your Homework
Homework!
Using this meal sample, I am giving you, log into my fitness pal following the steps mentioned before (YOU NEED TO PUT YOUR CALORIE INTAKE AND MACROS BASED ON YOUR GOALS) and add this menu to your food intake but adjusting the portions to fit your calorie intake and macronutrients (Remember to check the “Nutrition” button to track your calorie intake and macros)
The goal: For you to practice logging your meals in so you get familiar with the app and really understand this lesson.
Meal 1
Breakfast
6oz egg whites
2 whole eggs
2 slices whole wheat bread (120-140cal per 2 slices)
Meal 2
Snack
One scoop of favorite protein powder
1 cup of almond milk-oat-cashew (30-40 cal per cup)
300g strawberries
1 tbsp of nut butter
Meal 3
Lunch
4oz chicken breast (cooked)
½ cup white or brown rice
1 cup of veggies
Meal 4
Snack
1 apple
70g Greek yogurt zero sugar
Meal 5
Dinner
4oz ground turkey 90-99 lean (cooked)
200g potatoes
70g avocado
THE BODY SCULPTING CLUB
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you always can do it
