Here's a diet I just put together for a female client of mine. 5'1", 28% bf. Note that her goals are more casual than most of us here, so not all meals are centered around a heavy portion of lean protein and a small amount of sugar has remained in her diet.
Supplements/additions: Female specific multivitamin, calcium/bone-health supplement, 1 gallon of water daily, up to 10 fish oil capsules daily.
Note that each meal is accompanied by specific macronutrient statistics -
(grams of protein / grams of carbs / grams of fat / calories)
Meal 1 / Breakfast - 7:00 AM: 1 whole egg, 2 egg whites, ½ cup oatmeal. Add splenda to your oats instead of sugar.
20 / 28 / 7 / 261
Meal 2 / Snack - 10:00 AM: 1 oz. Almonds (about 18-22 kernels), ½ cup greek yogurt with ½ cup sliced strawberries. Add splenda to your yogurt instead of sugar.
12 / 14 / 18 / 250
Meal 3 / Lunch - 1:00 PM: 4 oz. chicken breast sliced, 1 cup green veggies (whatever your favorite is, I like Asparagus), 1 cup brown rice.
39 / 44 / 6 / 398
Meal 4 / Snack - 4:00 PM: Kashi brand granola bar – very healthy, low-sugar, sweet snack.
7 / 19 / 5 / 140
Meal 5 / Dinner – 7:00 PM: 6 oz. Salmon filet, 1 cup green veggies, ½ cup brown rice
38 / 23 / 12 / 397
Totals:
- 116 grams of protein
- 128 grams of carbohydrates
- 48 grams of fat
- 1446 calories
Grocery List for one week:
- 32 oz. Boneless, skinless chicken breast – approximately 4 large breasts.
- 2 dozen large eggs
- 7 Salmon Filets (Wegman’s sells a club pack of 7 frozen 6 oz. Chilean Salmon filets for $19.99)
- 1 jar of roasted almonds
- 1 quart no-sugar added Greek yogurt
- 2 packages of fresh Driscoll’s strawberries
- 1 large cylinder of raw rolled oats
- 1 bag brown rice
- 2 boxes of Kashi Granola bars (6 in each I believe)
- At least 50 oz. of brocolli, asparagus, brussel sprouts, spinach etc. You can never have too many because when hungry, you should snack on these. Buy more depending on how much you like veggies. I eat 8 cups daily. I also pay for convenience and buy them in ready-to-microwave steam bags.
- Low calorie cooking spray for lubricating pots/pans pans. A little extra virgin olive oil now and then is fine of course.
Reply With Quote