Members Only Post!!
Each Monday, members of my site will be getting a new, healthy recipe to try. This week, however, I am taking it a step further and sharing with you a 10-day meal plan program that I created and regularly use myself. This is the same meal plan found in my Strong Start 10-day jump start program and includes recipes that my entire family enjoys. The beauty of this program is that you can customize it however you like. Say, for example, you don’t like cottage cheese with mandarin oranges listed in Meal #2. No problem, just switch it out with any other meal #2 on the program.
The basis for this meal plan follows this basic format.
-Lean Protein in each of your meals
-Healthy fats in your first two meals
-Healthy carbs in your last two meals
-Fruit in one of your meals (any meal of your choice)
-Veggies unlimited
That is the way I structure all my meals currently and it makes it really simple to create your meals however you like when you think of them in terms of carbs, fats, and proteins (macronutrients).
If you end up missing a meal, it’s not the end of the world, just double your portion sizes in the next meal. Ultimately, the total amount of protein, carbs, and fat you get in each day is what matters. I prefer to space my food each day over 3-4 meals so that I don’t get too hungry and just eat anything in sight. (click on the photo for a larger view)
Here are some videos I made showing different recipes and talking about why I allow some ‘fun’ treats post workout.
Feaux Pizza Rolls – http://nataliehodson.com/healthy-pizza-rolls-video/
Banana Pancakes – http://nataliehodson.com/banana-pancakes-video/
Taco Bowl – http://nataliehodson.com/my-favorite-taco-bowl-video/
Crockpot Buffalo Chicken – http://nataliehodson.com/easy-buffalo-chicken-video/
Double Chocolate Protein Shake – http://nataliehodson.com/double-chocolate-protein-shake/
Eggs and Bacon Breakfast – http://nataliehodson.com/eggs-and-bacon-breakfast-video/
Post Workout Treats and Why I Sometimes Add Them – http://nataliehodson.com/day-5-workouts/
30-Minute Spaghetti – http://nataliehodson.com/30-minute-easy-homemade-spaghetti-sauce-with-ground-turkey/
PB Cheesecake – http://nataliehodson.com/4-week-shred-day-11/
Salmon Recipes – http://nataliehodson.com/the-most-amazing-salmon-recipe/ AND http://nataliehodson.com/easy-roasted-salmon-recipe/
Rosemary Artichoke Chicken – http://nataliehodson.com/artichoke-rosemary-chicken-one-dish/
Chicken Chili – http://nataliehodson.com/chicken-chili/
This link here talks about how I use an easy portion size guide: http://nataliehodson.com/easy-portion-size-guide/
I know that it can feel overwhelming to start eating healthy when you haven’t eaten that way before. Sometimes it’s just nice to have a guide and have someone else plan out your meals for you! I hope you guys try this 10-day meal plan and I would love to hear your feedback and let me know what you think!
As always, if you have any questions, leave them in the comments below.
xo
Natalie
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Thanks for this Natalie! Would this be something you would follow to count the macros (like you did in your Shred it – 4 weeks?) I don’t know where to start to get to that detail…and helpers would be appreciated. I’ve got the My Fitness Pal App and percentages for fat/carbs/protein based off your excel sheet, but I don’t know where to start with getting it all right for a day. The fitness portion is fine and I’ve seen a lot of results, but I need to get to that next stage and I know it is tied up in this aspect! Thanks in advance. Oh, and the Southwest Quinoa Bake is my husband’s favorite from your cookbook. I’ve tried about 50% of the recipes and haven’t had one I didn’t like! Thanks!
Yay!! Thanks for that feedback Jamie!! I LOVE hearing comments like that and feedback about the cookbook!
I recommend using Mifflin-St. Jeor equation to calculate my base metabolic rate, maintenance calories, and weight loss calories. Here is a really good calculator that can help you determine that: http://www.globalrph.com/resting_metabolic_rate.htm
So, for example, I am 5’8″ and 150lbs with a moderately active lifestyle so that puts my maintenance calories at 2,012 and my weight loss calories at 1,512. I would start there are see how you are feeling and progressing. I have found personally that I can usually bump my calories up to a little closer to the 2,300 range and still maintain, so the equation isn’t a perfect science but it will give you a good starting point and you can assess from there.
As for your macros, I generally set my protein at .9g-1g per lb of body weight which will likely get you around 25-30% of your daily calories in protein, around 30-35% of your daily calories from fat, and around 45-50% calories from carbs. So, for me, that usually looks like 2,250 calories per day, 140g of protein (25%), 75g of fat (31%), and 250g of carbs (45%). Does that help? Let me know if you have any other questions 🙂
Just signed up and looking forward to giving this a go
Natalie…thank you for the feedback. I have done what you suggested and I am currently doing all of that. Where I’m having trouble is breaking down the macros to getting the foods in, in a day. So, for example. the 140 grams of protein. How do I start to figure out protein in a day for each meal. Like you said, if you don’t stick to your “plan” you can very easily get off track and end up with weird amounts at the end of the day to try and meet your macros. My issue is developing the plan to begin with. I don’t know where or how to start. Make a list of foods I like to eat and write down the macros and then try to plug them in???? You had showed a picture of your notebook and had lots of stuff scribbled out. That’s where I don’t know where or how to start. (and, I’m sorry if I’m asking too mcuh of you, I’m just trying to get this figured out.)
Thanks!
HI Natalie..l I noticed that you mention to have carbs after a workout ? I always thought you should have protein . why is this ?