Steps to Creating Your Diet Plan

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• Step 1: Choose a source of lean protein + one source of starchy carbohydrate
• Step 2: You may include simple carbohydrates such as fruits etc.
• Step 3: You may add low fat dairy products

• Step 1: Plan the amount of time you will dedicate to preparing your meals and how often you will prepare them (Will you cook every session or every day or cook and store)
• Step 2: Choose a lean protein source for every dish you want to prepare.
• Step 3: Choose a fibrous carbohydrate from the list for every dish you want to prepare.
• Step 4: Add essential fats according to your diet plan. You may want to limit the fat intake since the lean meats and other foods may have some fat content.
• Step 5: Create a dish with a good carbohydrate balance i.e high on fibrous carbohydrates (2/3) and low on starchy carbohydrates(1/3). On high carb days you can use a higher proportion of starchy carbohydrates.
• Step 6: Create a recipe with only lean meat, high fibrous carbohydrate, very low complex carbs and essential fats. This will be your last two meals for the day to ensure maximum fat loss (carb tapering)
• Step 7: Calculate the total calorie value and check if it matches with your total calorie requirement.
• Step 8: Plan your low carb days and high carb days accordingly
• Step 9: Plan a specific time for each meal and never skip a meal.

Items to choose from:

• Lean protein sources : Egg whites (Boiled, omelet or scrambled). Protein powder;
• Starchy Carbohydrate sources: Whole wheat bread, Oatmeal
• Fat products (1-2 %) : Skim milk, Low fat cheese, natural peanut butter
• Fruits/Juices: Banana, apple, mango, orange

You want to make your first two meals from the choices you have above. These two meals should cover nearly 1/3 of your calorie intake.

You may even include meats if you desire.

Here’s the deal… the menus here can change according to the time you have at your disposal. If you are the type who enjoys cooking and like to cook every meal then you can have a lot of variety. On the other hand, if you are the busy type with no time for leisurely cooking then you can cook your meals and store them.

All of us face time crunches from time to time and also have our share of free time. So I don’t want to advice a strict menu here… but you want to keep the basic laws in mind:

Your last 4 meals should contain 2/3 rds of your total calorie intake

Your last two meals should ideally contain a lot of fibrous carbohydrates.

Depending on the place you live and the kind of ethnic background you have you may have your own cooking style but as long as you follow the basic laws you will get the results you desire. You can refer the list of foods above and come up with your own recipes.

Meal 1:

Lean Protein, Starchy carb , simple carb, dairy source

Meal 2:

Lean Protein, Starchy carb , simple carb, dairy source

Meal 3:

Lean Protein, Starchy carb, Fibrous carb (vegetable/salad) , essential fat

Meal 4:

Lean Protein, Starchy carb, Fibrous carb (vegetable/salad) , essential fat

Meal 5:

Lean Protein, Fibrous carb (vegetable/salad), Starchy carb (very low), essential fat

Meal 6:

Lean Protein, Fibrous carb (vegetable/salad), Starchy carb (very low), essential fat

Meal 1:

Lean Protein, Starchy carb , simple carb, dairy source

Meal 2:

Lean Protein, Starchy carb , simple carb, dairy source

Meal 3:

Lean Protein, Starchy carb, Fibrous carb (vegetable/salad) , essential fat

Meal 4:

Lean Protein, Starchy carb, Fibrous carb (vegetable/salad) , essential fat

Meal 5:

Lean Protein, Fibrous carb (vegetable/salad), Starchy carb , essential fat

Meal 6:

Lean Protein, Fibrous carb (vegetable/salad), Starchy carb, essential fat

In this Program we are following two simple patterns of macronutrient ratios:

Low carb day = 30% carbs+ 45% protein+ 25% fat (80% of total calorie requirement)

High carb day = 50% carbs + 30% protein + 20% fat (100% of total calorie requirement)

However you can mix and match your diets in steps of 5%. Watch your weight fluctuations and see what ratio gets the results you want.

For convenience sake I am going to list the number of grams of macronutrients according to your caloric intake so you can refer them readily.

 

Number of Fat Grams For 10%-30% Fat Diets according to Caloric Intakes

Calories	10%	15%	20%	25%	30%
1200	13.3	19.9	26.6	36.6	46.6
1300	14.4	21.6	28.8	36	43.2
1400	15.5	23.6	31.1	38.6	46.1
1500	16.6	25	33.3	41.6	49.9
1600	17.7	26.6	35.5	44.4	53.3
1700	18.8	28.3	37.7	47.1	56.5
1800	20	30	40	50	60
1900	21.1	31.6	42.2	52.8	63.4
2000	22.2	33.3	44.4	55.5	66.6
2100	23.3	35	46.6	58.2	69.8
2200	24.4	36.6	48.8	61	73.2
2300	25.5	38.3	51.1	63.9	76.7
2400	26.6	40	53.3	66.6	79.9
2500	27.7	41.6	55.5	69.4	83.3
2600	28.8	43.3	57.7	72.1	86.5
2700	30	45	60	75	90
2800	31.1	46.6	62.2	77.8	93.4
2900	32.2	48.3	64.4	80.5	96.6
3000	33.3	50	66.6	83.2	99.8
3100	34.4	51.6	68.8	86	103.2
3200	35.5	53.3	71.1	88.9	106.7
3300	36.6	55	73.3	91.6	109.9
3400	37.7	56.6	75.5	94.4	113.3
3500	38.8	58.3	77.7	97.1	116.5
3600	40	60	80	100	120
3700	41.1	61.6	82.2	102.8	123.4
3800	42.2	63.3	84.4	105.5	126.6
3900	43.3	65	86.6	108.2	129.8
4000	44.4	66.6	88.8	111	133.2

 

 

Number of Grams of Protein For 25-50% protein diets according to Caloric Intakes:

Calories	25%	30%	35%	40%	45%	50%
1200	75	90	105	120	132	150
1300	81	97	114	130	146	162
1400	75	105	122	140	157	175
1500	87	112	131	150	169	187
1600	100	120	140	160	180	200
1700	106	127	149	170	191	212
1800	112	135	157	180	202	225
1900	119	142	166	190	214	237
2000	125	150	175	200	225	250
2100	131	157	183	210	236	262
2200	137	165	192	220	247	275
2300	143	172	201	230	259	287
2400	150	180	210	240	270	300
2500	156	187	221	250	281	312
2600	162	195	227	260	292	325
2700	169	202	236	270	304	337
2800	175	210	245	280	315	350
2900	181	217	254	290	326	362
3000	187	225	262	300	337	375
3100	194	232	271	310	349	387
3200	200	240	280	320	360	400
3300	206	247	289	330	371	412
3400	212	255	297	340	382	425
3500	219	262	306	350	394	437
3600	225	270	315	360	405	450
3700	231	277	324	370	416	462
3800	237	285	332	380	427	475
3900	243	292	341	390	439	487
4000	250	300	350	400	450	500

Number of Grams of Carbs For 25-55% carb diets according to Caloric Intakes:

Calorie	25%	30%	35%	40%	45%	50%	55%
1200	75	90	105	120	132	150	165
1300	81	97	114	130	146	162	179
1400	75	105	122	140	157	175	192
1500	87	112	131	150	169	187	206
1600	100	120	140	160	180	200	220
1700	106	127	149	170	191	212	234
1800	112	135	157	180	202	225	247
1900	119	142	166	190	214	237	261
2000	125	150	175	200	225	250	275
2100	131	157	183	210	236	262	289
2200	137	165	192	220	247	275	302
2300	143	172	201	230	259	287	316
2400	150	180	210	240	270	300	330
2500	156	187	221	250	281	312	344
2600	162	195	227	260	292	325	357
2700	169	202	236	270	304	337	371
2800	175	210	245	280	315	350	385
2900	181	217	254	290	326	362	399
3000	187	225	262	300	337	375	412
3100	194	232	271	310	349	387	426
3200	200	240	280	320	360	400	440
3300	206	247	289	330	371	412	454
3400	212	255	297	340	382	425	467
3500	219	262	306	350	394	437	481
3600	225	270	315	360	405	450	495
3700	231	277	324	370	416	462	509
3800	237	285	332	380	427	475	522
3900	243	292	341	390	439	487	536
4000	250	300	350	400	450	500	550