Free Meal Plans
Posted by Michael Vacanti
People constantly ask if I will make meal plans.
So, I did.
But before we get into those, I want to explain the merit of meal plans and how you can use them to make progress toward your goals.
Do Meal Plans Work?
Short Answer: Yes
Long Answer: It Depends
Pros of Meal Plans: you know exactly what and how much to eat at every single meal to make progress on your goals.
Cons of Meal Plans: For the overwhelming majority of people, meal plans are unsustainable. Our lives have variability: last minute social events, work related dining, etc. So, making meal plan adherence perfect is impossible. Many argue that in the absence of perfectly portioned chicken and rice, our dieting amigo has no option but to binge eat all of the pizza. Which may be true in some instances. But this does not discredit meal plans.
The Merit In A Meal Plan
First, meal plans can be beneficial in helping a beginner learn how to track calories and macronutrients. Second, partial adherence (90% of the time) will lead to outstanding results so long as your “off” meals are not outrageously caloric.
As I have been pushing for years, I believe learning to track macronutrients is the most important thing you can do to take control of your body, health, and fitness progress.
My hope is that the meal plans I am providing below ease your transition into tracking macros.
Caveats & FAQs
Q: Do I have to eat these specific foods??
A: Nope! You are welcome to swap out these foods for other foods. This is just a template 🙂
Q: Why did you choose the foods you chose?
A: Because they are 1) common foods 2) that most people enjoy 3) that add up to target macronutrients and 4) include a decent variety of micronutrients.
Q: How many meals should I eat per day?
A: As many or as few as you like to hit your total targets for the day (note: there is merit for higher meal frequency if muscle gain is your goal, but you can also make excellent progress on lower meal frequency)
Q: Why are there animal products, GMOs, and dirty foods in these meals!!?
A: And with that, I think it is time we get started with the meals.
Hope these help 🙂
Example #1: 5’9” 215 Pound Man – Fat Loss
TRAINING DAY – 215p / 200c / 55f – 2155 calories
AM: 2 cups coffee (optional)
Lunch: Rotisserie Chicken (1/2 chicken without skin), Spinach (1 cup), Kale (1 cup), Tomato (1), Broccoli (1 cup), Balsamic Vinaigrette (1T), 1 serving Frozen Yogurt (1/2 cup) (87p / 33c / 24f)
Post Workout: Protein Powder (2 scoops), Dates (6), Sour Patch Kids (16 pieces) (48p / 70c / 1f)
Dinner: Chipotle Bowl – White Rice, Double Chicken, Fajitas, Black Beans, Corn, Sour Cream, Lettuce, Watermelon (1 cup) (81p / 97c / 30f)
TOTAL: 216p / 200c / 55f
Note: If you don’t have a nearby chipotle, simply buy the ingredients listed in the burrito 🙂
REST DAY – 215p / 120c / 65f – 1925 calories
AM: 2 cups coffee (optional)
Meal #1: Salad: Grilled Shrimp (8 oz), Spinach (2 cups), EVOO (2t) Squeezed Lemon, 1 Large Apple on side (48p / 30c / 10f)
Snack: 0% Fage Greek Yogurt, 1.5 scoops protein powder, sweetener to taste, put in freezer for 10-15m before eating! (59p / 12c / 1f)
Meal #2: New York Strip (12oz), Butter (1T), Medium Baked Potato (173g), Steamed Veggies: Broccoli, Carrots (4 cups) (104p / 37c / 39f)
Dessert: Talenti Caribbean Coconut Gelato (1.5 servings) (4p / 37c / 14f)
TOTAL: 215p / 116c / 64f
Example #2: 5’5” 155 Pound Woman – Fat Loss
TRAINING DAY – 130p / 145c / 40f – 1460 calories
Preworkout: BCAAs (10g)
Post Workout: 1 scoop protein powder in water, Banana (1) (25p / 29c / 1f)
Lunch: Grilled Chicken Sandwich: Whole wheat bun, 6 oz grilled chicken, lettuce, onion, tomato, honey mustard sauce, 1/2 cup raspberries on the side (30p / 40c / 4f)
Snack: 1 Packet Beef Jerky (flavor of your choice), Almonds (1/2 oz) (36p / 22c / 11f)
Dinner: Salmon (5 oz), Wild Rice (200g), Asparagus (16 spears) (37p / 42c / 19f)
Dessert: 4 Hershey Kiss Twists (1p / 11c / 5f)
TOTAL: 129p / 144c / 40f
REST DAY – 130p / 100c / 50f – 1370 calories
Breakfast: Whole Egg (1), Egg Whites (4), Coconut Oil (1t), Spinach (1/2c), Peppers & Onions (1c), ½ tomato, Pepper Jack Cheese (1 ounce), Mixed Berries (1c) (23p / 22c / 20f)
Lunch: Salad: Grilled chicken (7 oz), Spinach (1c), Lettuce (1c), grape tomatoes (1c), Red Onion (2T), EVOO (1t) (46p / 0c / 6f)
Snack: 1 scoop chocolate casein protein powder, Water (8 oz) (25p / 3c / 1f)
Dinner: Open Faced Turkey Burger: (5 oz), ½ Whole Wheat Bun, Lettuce, Onion, Tomato, Sweet Potato Fries (20) (37p / 40c / 20f)
PM: Wine (5 oz) (4c, 14a)
TOTAL: 131p / 69c / 47f / 14a
Example #3: 5’10” 170 Pound Man – Muscle Gain
TRAINING DAY – 200p / 550c / 85f – 3765 calories
Meal 1: Protein Powder (1 scoop), Rice Milk (8 oz), Whole Banana (1), Peanut Butter (1T), Honey, (1T), Ice (6 cubes), Cinnamon (28p / 69c / 10f)
Post Workout: McDonald’s Sausage McMuffin w/ Egg, Double Egg Whites, No Cheese (2x), Banana (1), Cliff Bar (1) (41p / 99c / 19f)
Lunch: Salad: Grilled Chicken Breast (6 oz), Spinach (1 cup), Arugula (1 cup), Cucumbers (1 cup), Shredded Carrots, Honey Mustard Dressing. Blueberry Bagel (1), Reduced Fat Cream Cheese, Black Berries (1 cup) (48p / 64c / 7f)
Snack: 0% Fage Greek Yogurt (1 cup), Sliced Strawberries (1 cup), Honey (2T), Sugar Snap Peas (2 cups) (23p / 54c / 0f)
Dinner: Sirloin Steak (6 oz), Two Large Baked Sweet Potatoes (520g), Asparagus (12 spears) (44p / 104c / 19f)
Dessert: Whole wheat toast (4 slides), Jam of choice (4T) (14p / 104c / 4f)
Snack: Ben & Jerry’s Cherry Garcia (1/2 pint) (8p / 56c / 26f)
TOTAL: 206p / 550c / 85f
REST DAY – 200p / 300c / 120f – 3000 calories
Breakfast: Whole Egg (4), Pepper & Onion (1 cup), Coconut Oil (2tsp), Mango (1 cup) (24p / 25c / 28f)
Lunch: Chipotle Burrito: White Rice, Black Beans, Fajitas, Chicken, Steak, Medium Salsa, Corn, Guacamole (77p / 141c / 52f)
Snack: Beef Jerky (1 packet), Banana (1) (33p / 48c / 3f)
Dinner: Grilled Salmon (6 oz), Grilled Veggies (peppers, carrots, asparagus), EVOO (2tsp), Basmati rice (100g) (42p / 77c / 33f)
Snack: Protein Powder (1 scoops), Almond Milk (8 oz) (24p / 6c / 4f)
TOTAL: 200p / 297c / 120f
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