Sup

[havehotasianwife]

and how do those numbers compare to what your eating??? cause im eating 90% of my maintenance,, and that comes to 2200cals... and im stuffing my face the whole day,,, as long as your eating clean foods and proper fats and proper carbs... its crazy how hard it is to eat enough.. using those numbers you see in the spread sheet,,, design a meal plan for us here,, and we'll critique it.. nutritionists are pricey, let us help you out

[Awesome_Archy]

and how do those numbers compare to what your eating??? cause im eating 90% of my maintenance,, and that comes to 2200cals... and im stuffing my face the whole day,,, as long as your eating clean foods and proper fats and proper carbs... its crazy how hard it is to eat enough.. using those numbers you see in the spread sheet,,, design a meal plan for us here,, and we'll critique it.. nutritionists are pricey, let us help you out

I really like that spreadsheet might have to download it myself. OP use this to help lay out a daily meal plan and just like havehotasianwife said definitely shoot for 5-6 meals a day. Personally i eat every three hours starting at 6 am.

Carbohydrates

Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f

Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f

Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Green Beans - 1 cup (4.5oz) - 41 cal - 9g c - 2g p - 0g f
Brussels Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f

Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f
Proteins

Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f

Chicken Breast, boneless, skinless (medium - 3.5oz) - 150 cal - 0g c -28g p - 3g f

Beef, bottom round, trimmed of fat (3.5oz) - 169 cal - 0g c - 28g p -5g f
Beef, ground, 90% lean, 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
Beef, ground, 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
Beef, tenderloin (fillet), trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f

Turkey Breast, boneless, skinless (3.5 oz.) - 135 cal - 0g c - 30g p -1g f
Turkey, ground, 97% lean, 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f

Pork, tenderloin, trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
Pork, Canadian bacon, per 1 oz. slice - 43 cal - 0g c - 6g p - 2g f

Fish, flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
Fish, orange roughly (4.5oz) - 114 cal - 0g c - 24g p - 1g f
Fish, salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
Fish, salmon (pink), canned (3oz) - 118 cal - 0g c - 17g p -5g f
Fish, tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
Fish, tuna, Bluefin, (3oz) - 156 cal - 0g c - 25g p - 5g f
Fish, tuna, yellow fin, (3oz) - 118 cal - 0g c - 25g p - 1g f
Fish, tuna - chunk light, canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
Fish, tuna - white, canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f

Fats

Almonds, (1oz - approx. 20) - 164 cals - 6g c - 6g p - 14g f
Almond Butter, (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
Macadamia Nuts, (1oz - approx. 10) - 204 cal - 4g c - 2g p - 21g f
Natural Peanut Butter, (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
Walnuts, (10z - approx. 14 halves) - 185 cal - 4g c - 4g p - 18g f
Olive Oil, (1 tablespoon) - 119 cal - 0g c - 0g p - 13g f
Flaxseed Oil, (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
Flaxseed Oil, Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
Fish Oil, Capsule (1000mg) - 9 cal - 0g c - 0g p -1g f