Simple Meal Plan

Simple Meal Plan

Introduction

The goal of this diet is to keep everything simple and easy to follow. Each meal was created equally and order does not matter.

Grab a food scale and your favorite food tracker and make sure that you’re adding in everything. Remember, everything is measured in grams and ounces, don’t use percentages because they’re useless. Cups are already measured.

Find an app or simply write down your current weight to track your progress. Weight and pictures should be taken once weekly.

Have a weekly cheat meal, like a burger and fries (just an example), and make sure that it is not excessive. Don’t turn your cheat meal into a cheat day and include 60g of protein with your cheat meal.

Note that cheat meal is a replacement for one of the 6 meals listed below, therefore it is not an extra meal.

Your goal weight is whatever makes you look the best and it is not set in stone.

If you have any questions, please make a post and please mention me in it. This will be completely supported, however, I do not do 101 coachings and post vs- DMs are preferred so that others can benefit from it as well.

Good luck and let’s have some fun with it!

The Plan

Macros: (this is just a reference) 
2570 calories, 122g carbs, 80g fat, 320g protein.

Please use our Macro Calculator to get your TDEE

Meal 1:
12 egg whites, 1 cup spinach (omelet style grease the pan with olive oil spray), 1/2 cup oatmeal plain (cooked in water sweetened with stevia or other preferred sweeteners).

My personal alternative: Blend all this together and drink it. If you don’t want to blend your oatmeal, simply cook it and no need to mix it.

Meal 2:
6oz white fish (flounder, tilapia or cod), 1 cup green beans (or asparagus or broccoli), 1 cup brown rice (cooked in water).

Meal 3:
Protein shake with nut butter (2 scoops protein isolate (50g protein) preferably with low carb mixed in water, 1 tablespoon natural peanut or almond butter one without added ingredients like sugar or other fillers).

Meal 4:
6oz chicken breast (oven baked or grilled no skin/bones), 1 cup green beans (or asparagus or broccoli), 1 cup brown rice (cooked in water).

Meal 5:
6oz red meat (grilled or pan seared with a tablespoon of olive oil), 1 cup green beans (or asparagus or broccoli).

Meal 6:
Protein shake with nut butter (2 scoops protein isolate (50g protein) preferably with low carb mixed in water, 1 tablespoon natural peanut or almond butter one without added ingredients like sugar or other fillers).

P.S. Will this diet work? Yes, if followed correctly! Here’s my 10-week, most recent transformation using the same principals.