trying to fine tune a bit

i am working on dropping 2 of 3 shakes and adding more solid food. as you can see i am trying to keep this as simple as possible but with good foo choices.



brk
1 cup egg whts 125cal 0c 0f 25p
oats 1 cup 300 cal 54c 6f 10p

snack
shake 195cal 10c 2f 35p
1/2 banana 50cal 14c 0f 1p

lunch
chicken 6oz 275cal 0c 4f 60p
brn rice 3/4 cup 128cal 27c 1f 3p
green beens 1cup 50cal 16c 0f 4p

snack
chicken 6oz 275cal 0c 4f 60p
almond 1/3 cup 224cal 8c 20f 1p
1/2 cup brown rice 170cal 36c 2f 4p

dinner
eye of round 6oz 285cal 0c 15f 38p
3/4 cup brwn rice 255cal 54c 2f 6p
green beens 1 cup 50cal 16c 0f 4p
spinach 48cal 8g 1f 6p

snack
shake 195cal 10c 2f 35p
1/2 banana 50cal 14c 0f 1p


TOTAL: 2,675cal 267c 59f 299p

this has me about 43% p 38% c and 19%f

I am trying to get closer to 2400cal mark and closer to 40/40/20 with the same type easy topack foods.

any suggestions. thanks

What are your goals?

Dropping that shake completely (keeping half the banana) would put you at 2,480 cals and you would have P: 264, C: 257, F: 57. This would put you closer to where you want to be.

i guesstimate my tdee about 2600 i am looking to drop fat, but slowly. i am trying to do the bulk of my cutting by adding cardio and keeping my intake a bit higher than most would use to drop fat. instead of the typical 200 - 500 calorie deficit i want to be at about a 100 - 200 calorie deficit. I have been at about 2200 calories a day but lately the hunger has gotten the best of me and my food choices have not been ideal. my theory is if i keep a smaller calorie deficit i will gain more ground in fat lose as the hunger wont be as great.

Bump