That's similar to my diet 1880 calories a day. I eat 180g of protein(around there, sometimes less) 40g of fat, and 200g of carbs.
Breakfast
80g of Oatmeal(Or replace 40g with flavored instant oatmeal packet)
3 Servings of Egg Whites
1 Egg mixed in
+
2 Scoops of Protein
Calories:705 Protein:70
2 Slices of Bread
4 Slices of Turkey or Ham
1 Slice of Cheese
+
2 Scoops Protein
Calories: 670 Protein:70
1 Serving of plain Non fat Greek Yogurt(227 grams)-You can use vanilla but it's less protein, more carbs, and more calories
200g of Strawberries(Mash up the strawberries then mix with the yogurt-add sweetener to it if it's too bitter)
(You can also do the yogurt with 32g of peanut butter and 100 grams of banana but that's different calories)
(You can also add a pack of instant oatmeal for extra carbs[energy] to either recipe, will add 130 calories.)
2 Servings of egg whites
+
2 Scoops of protein
Calories: 494 Protein: 70
Lunch
Meal 1
- 300g of Chicken Breast(weigh it raw then cook it.)
- 300g of Broccoli
- 165g of Apple
Calories:518 Protein:80
Meal 2
- 2 Cans of Tuna
- 1 Serving of NF Plain Greek Yogurt
- Bag of Coleslaw mix
- 70g Avocado
Add mustard, and and any other low calorie sauces you like.
Calories: About 600 Protein:69
Meal 3
- 2 Servings of Jenni O lean turkey burger patties
- 100g White Rice
- 200g Steamed broccoli(can switch the vegetables; calories shouldn't be much more.)
Calories: About 558 Protein:50
Dinner
Meal 1
- Steak(Kinda hard to give you a brand. I go to walmart and buy prepackage sirloin fillets. So many different cuts of steak it's hard for me to track the calories/macros. Let me know what kind you get and we can figure it out.)
- 200g of Sweet Potato(weigh first then either cut it up or stab it all over with a fork. Put in microwave for 7 min covered.)
- 100g fruit(I'm counting strawberries.)
- 1 Scoop of Protein Powder
Calories:565 Protein:54
Meal 2
- 2 Servings of extra small shrimp (170g)
- 200g white or brown rice
- 100g fruit(I'm counting a banana)
Calories: 530 Protein:42
Meal 3
- 300 grams of chicken breast(weigh then cook)
- 200g white or brown rice
- 200g fruit(I'm counting a green apple)
Calories: 694 Protein: 75
Usually your calories will range from 1500-2000. Add up what meals you ate and if it's under 2000 have a snack of whatever you want to make up the difference to 2000. Protein will range from 160-225. From what I've read you only need about .08 gram to 1 gram per pound of weight so you should be fine. You don't have to eat any of this stuff it's just something I put together quick. The other macros don't really matter.
You could come up with a better meal plan if you just track what you eat and see what you like. I don't follow a plan just eat however I feel like that day. But to start it wouldn't hurt to stick to something just to give you a feel of how you should eat. Buy a food scale, doesn't matter what you end up doing. Good luck and let me know if you have any questions.
@hood b. goode
Also if your doing 2000 calories a day, I'd suggest 40 min 3 times a week of cardio to help speed things up.
i can't imagine that.
