5 a day I need your help Please !!!

J

Joe_C

0
So I have done some research and i need to eat 2327 calories a day to reach my goal in Dec. If i break that up into 5 meals a day it puts it at 465 calories a meal. I know my protein should come from grilled chicken and that i should get alot of veggies and EFAs. Could you guys post possible menus. It would really help me out if i could see possiblities to know what i should start with and tailor it to my tastes. I work in a relaxed office so i can easily do the 5 meals a day i just have to cook all of them before hand. I also have a microwave to reheat any needed items. Thanks ahead of time for the help.

My current stats are
6'1
295lbs
bf 36.9

Joe
 
my food plan

This is the food plan I've been following (more or less) for the past year or so. It comes out to around 2300 calories per day, spread out in 300-400 calorie increments (except for breakfast which is 500-600). I bought a small scale to do the measurements, which has helped a lot (and was a real eye-opener).

Breakfast

1.5 cups cereal (raisin bran)
1 banana
2 cups orange juice chilled
1 cup skim milk

Snack 1

1 orange, medium
2 cups Thompson seedless grapes

Lunch

1.0125 oz whole wheat pretzels
1 tbs mayonnaise type dressing (miracle whip)
4.5 oz white tuna in water – can – drained
2 pieces whole wheat bread

Snack 2

8 oz cottage cheese-nonfat
1 oz almonds, whole, dried

Dinner

4 oz chicken breast – skinless – roasted
1 cup spinach cooked
0.4 cups long grain brown rice – cooked

Snack 3

6 tsps peanut butter – smooth
1 piece whole wheat bread
 
you need protein at EVERY meal...Stingo you're lacking protein in adequate ammounts in your first two meals IMO.
and i'm not a fan of bread. people who are insulin resistant need to avoid bread in favor of whole grains: brown rice, old fashioned oatmeal, cooked barley, etc.

but otherwise the types of food listed are great.

In all honesty, you're gonna eat a lot of the same food, day in, day out. seasonings will become your best friend.
 
malkore said:
you need protein at EVERY meal...Stingo you're lacking protein in adequate ammounts in your first two meals IMO.
Click to expand...

? Oatmeal had protein I thought... but what's not written there is I tend to have 2 eggs (the whites anyhow) with breakfast.
 
that looks like a great but i've heard that you should have protein with every meal. Is ther true? Could i use protein shakes with the snacks or maybe some nuts?
 
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