Meal Planning & Practical Application

Your Daily Targets

Macro	Target	Priority
Calories	2,050	Must hit ±100
Protein	165g	Non-negotiable — always hit this
Fat	70g	Flexible ±15g
Carbs	190g	Flexible ±20g

The hierarchy: Protein > Calories > Carbs/Fat balance

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The Meal Structure Framework

Option A: 3 Meals + 1 Snack (Simple)

Meal	Calories	Protein	Template
Breakfast	450-500	40g	Protein + Fat + Optional Carbs
Lunch	550-600	45g	Protein + Carbs + Vegetables
Dinner	550-600	45g	Protein + Carbs + Vegetables
Snack	350-400	35g	Protein-focused

Option B: 4 Smaller Meals (Even Distribution)

Meal	Calories	Protein
Meal 1	500	40g
Meal 2	500	40g
Meal 3	550	45g
Meal 4	500	40g

Option C: 2 Meals + 1 Snack (Intermittent Fasting Style)

Meal	Calories	Protein
Meal 1 (12-1 PM)	700-800	55-60g
Snack (4-5 PM)	400-450	35-40g
Meal 2 (7-8 PM)	800-900	65-70g

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Building Meals: The Plate Method

┌─────────────────────────────────────┐
│                                     │
│     PROTEIN (palm-sized or more)    │
│     30-50g per meal                 │
│     150-250g of meat/fish           │
│                                     │
├──────────────────┬──────────────────┤
│                  │                  │
│   VEGETABLES     │   CARBS          │
│   Fill half the  │   (if including) │
│   remaining      │   Fist-sized     │
│   plate          │   portion        │
│                  │                  │
├──────────────────┴──────────────────┤
│   FAT: 1-2 thumb-sized portions     │
│   (cooking oil, dressing, nuts)     │
└─────────────────────────────────────┘

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Protein Sources (No Pork/Beef)

Tier 1: Lean Proteins

Food	Serving	Protein	Calories
Chicken breast	200g	62g	330
Turkey breast	200g	58g	300
Cod/Tilapia	200g	46g	200
Shrimp	200g	48g	200
Egg whites	200g	22g	100
Greek yogurt 0%	200g	20g	120
Cottage cheese 1%	200g	22g	160

Tier 2: Fattier Proteins

Food	Serving	Protein	Calories
Salmon	200g	50g	400
Whole eggs	3 large	18g	210
Chicken thighs	200g	40g	400
Mackerel	150g	30g	300

Tier 3: Plant Proteins

Food	Serving	Protein	Calories
Lentils (cooked)	200g	18g	230
Chickpeas	200g	14g	260
Tofu (firm)	200g	16g	180
Edamame	150g	17g	200

Tier 4: Supplements

Product	Serving	Protein	Calories
Whey protein	1 scoop	24g	120
Casein protein	1 scoop	24g	120

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Sample Day Templates

Day Template A: Standard

Breakfast (480 cal, 42g protein)

• 3 whole eggs, scrambled
• 150g Greek yogurt 0%
• 1 slice whole grain toast
• 100g berries
• 1/2 avocado (50g)

Lunch (580 cal, 46g protein)

• 180g chicken breast, grilled
• 150g brown rice, cooked
• Large mixed salad
• 1 tbsp olive oil dressing

Dinner (590 cal, 44g protein)

• 150g salmon fillet
• 200g roasted sweet potato
• 200g steamed broccoli
• Lemon, herbs

Snack (400 cal, 35g protein)

• 1 scoop whey protein
• 1 medium banana
• 20g almonds
• 100g cottage cheese

Daily Total: ~2,050 cal, ~167g protein

Day Template B: High Volume

Breakfast (450 cal, 40g protein)

• 4 egg whites + 1 whole egg
• 200g Greek yogurt 0%
• 150g strawberries
• 40g oats cooked in water

Lunch (550 cal, 50g protein)

• 150g chicken breast
• Huge salad with vegetables
• 100g chickpeas
• Balsamic vinegar

Dinner (600 cal, 48g protein)

• 200g cod or tilapia
• 250g roasted potatoes
• 300g mixed roasted vegetables
• 1 tbsp olive oil

Snack (450 cal, 35g protein)

• Protein shake
• 200g cottage cheese
• Cucumber slices
• 10g dark chocolate

Day Template C: Minimal Cooking

Breakfast (500 cal, 38g protein)

• Overnight oats with protein powder, berries, nut butter

Lunch (550 cal, 45g protein)

• Rotisserie chicken (no skin)
• Pre-cooked quinoa
• Bagged salad + hummus

Dinner (600 cal, 48g protein)

• Canned tuna pasta with tomatoes, olives, olive oil

Snack (400 cal, 34g protein)

• Greek yogurt bowl with granola, honey, seeds

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Meal Prep: The 2-Hour Sunday System

What to Prep

Category	Prep	Lasts
Proteins	Cook 1-1.5 kg chicken	4-5 days
Grains	Cook big batch rice/quinoa	5 days
Roasted veg	Sheet pan roast vegetables	4-5 days
Eggs	Hard boil 12 eggs	5-7 days
Snacks	Portion out yogurt, cheese, nuts	All week

Container System

• 5x Lunch containers: Protein + Grain + Veg
• 5x Dinner base: Protein portioned
• 5x Snack containers: Yogurt + toppings

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Eating Out: Survival Guide

Restaurant Strategies by Cuisine

Cuisine	Good Choices	Avoid
American	Grilled chicken/fish, salads	Fried foods, creamy sauces
Mexican	Fajitas, burrito bowl	Chips, cheese-heavy
Asian	Sashimi, grilled, stir-fry	Fried rice, tempura
Italian	Grilled protein, tomato-based	Cream sauces, bread
Indian	Tandoori, dal	Cream curries, naan
Mediterranean	Grilled, hummus, kebabs	Fried falafel

Fast Food Options

Chain	Best Choice	Protein
Chipotle	Bowl, double chicken, no rice	60g+
Subway	6" chicken, load veg	25g
Any grocery	Rotisserie chicken + salad	40g+

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High-Volume, Low-Calorie Foods

Food	Serving	Calories
Cucumber	300g	45
Watermelon	300g	90
Celery	200g	30
Zucchini	300g	50
Egg whites	200g	100
Popcorn (air-popped)	30g	110
Strawberries	300g	100

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Simple Recipes

High-Protein Breakfast Bowl (40g protein, 450 cal)

• 3 eggs + 100g egg whites, scrambled
• 50g spinach, sautéed
• 50g cherry tomatoes
• 30g feta cheese

Sheet Pan Chicken & Vegetables (50g protein, 450 cal)

• 200g chicken breast
• 200g broccoli + 150g bell peppers
• 1 tbsp olive oil, garlic, paprika
• Roast at 400°F for 20-25 minutes

5-Minute Tuna Salad (45g protein, 350 cal)

• 2 cans tuna, drained
• 30g Greek yogurt + 1 tsp Dijon mustard
• Celery, lemon juice, salt, pepper

Protein Overnight Oats (35g protein, 450 cal)

• 50g oats + 1 scoop protein powder
• 200ml almond milk + 100g Greek yogurt
• Top with frozen berries, refrigerate overnight

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Weekly Template

         | Breakfast      | Lunch            | Dinner           | Snack
---------|----------------|------------------|------------------|----------------
Mon      | Eggs + yogurt  | Meal prep chicken| Salmon + veg     | Cottage cheese
Tue      | Overnight oats | Meal prep chicken| Chicken stir-fry | Protein shake
Wed      | Eggs + yogurt  | Tuna salad       | Meal prep chicken| Greek yogurt
Thu      | Overnight oats | Meal prep chicken| Fish + potatoes  | Cottage cheese
Fri      | Eggs + toast   | Meal prep chicken| [Eating out]     | Protein shake
Sat      | Big brunch     | Light/skip       | Home-cooked fish | Greek yogurt
Sun      | Protein pancakes| Meal prep day   | Roast chicken    | —

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Summary

Principle	Application
Protein first	Build every meal around protein
Prep beats willpower	2 hours Sunday saves decisions
Templates > recipes	Mix and match components
Volume for satiety	Load up on vegetables
Plan eating out	Check menu, make smart choices
Consistency > perfection	80% adherence wins

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Document created: December 2024 Part of the Wellness Guide Series