Planning your meals is a great way to save time and money, as well as ensure that you are eating healthier and more delicious food. It is advised to prepare most of the food of the week but still let flexibility to some meals to eat what you want on the moment with people you want.
Here my advices, I’m not a nutritionist, I’m not a doctor, I’m not a gym coach, I juste experienced a lot of different type of “diets” on my body and arrive to results I wanted.
| Monday | Breakfast planned | Meal 1 | Meal 2 |
|---|---|---|---|
| Tuesday | Breakfast planned | Meal 3 | Out of plan |
| Wednesday | Breakfast planned | Meal 1 | Meal 2 |
| Thursday | Breakfast planned | Out of plan | Meal 3 |
| Friday | Breakfast planned | Meal 1 | Meal 2 |
| Saturday | Breakfast planned | Meal 3 | Out of plan |
| Sunday | Out of plan | Out of plan | Out of plan |
Breakfast and Lunch are really. important meals, they have to represent arount 30 to 40% of your daily calories. Diner should be between 25 and 30%, you let space for snacks such as daily coffees and cereal bar or fruits.
<aside> <img src="/icons/food-and-drink_gray.svg" alt="/icons/food-and-drink_gray.svg" width="40px" /> Recipes Here some recipe for the main dish of each meals, don’t forget to add fruits or yogurt for desert. Those recipes macros are set for my body and goals, to adapat thos meals, you can ask ChatGPT with the calories you want the dish to be.
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<aside> <img src="/icons/shopping-basket_gray.svg" alt="/icons/shopping-basket_gray.svg" width="40px" /> Groceries The best with this method is to either shop everything that doesn’t perish at the beginning of the month and vegetables and fruits once a week or to go groceries once a week (in Paris it cost around 200€ depending your macros per meal). Going twice a week allows you use only your ticket Restaurant Card if you have one.
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<aside> <img src="/icons/phone_gray.svg" alt="/icons/phone_gray.svg" width="40px" /> Apps Tips To respect your objectives and follow your stats I advise you Yuka to shop and Yazio to log your meals, but no stress, the goal is to feel better not die starving.
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<aside> <img src="/icons/clothes-button_gray.svg" alt="/icons/clothes-button_gray.svg" width="40px" /> About calories To plan your meals effectively, it's crucial to understand your body's daily calorie requirements, which can vary depending on your goals and individual metrics. Eating too much or too little can have serious consequences, so it's essential to strike a balance and ensure you're consuming an appropriate amount of food each day.
To determine your daily calorie needs, consider factors such as your activity level, age, weight, height, and metabolic rate. This information can help you establish a baseline for how many calories your body requires to maintain its current weight.
If your goal is weight loss, you'll likely need to consume fewer calories than your maintenance level. Conversely, if you're aiming to gain weight or build muscle, you may need to increase your calorie intake. However, it's important to make these adjustments gradually and monitor your progress to ensure you're meeting your goals safely.
When planning your meals, focus on nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. Aim for a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Pay attention to portion sizes and listen to your body's hunger and fullness cues to avoid overeating or undereating.
By understanding your body's nutritional needs and making informed food choices, you can create a meal plan that supports your health and wellness goals while ensuring you're getting the right amount of food to fuel your body effectively.
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