Iseult’s eleventh challenge – … Just like I can be so cruel: work out a food plan for the week and keep to your protein intake and fat intake whilst staying within 100 calories of your calorie goal every day.
Okay, Darren, I apologise. It’s hard to work out a meal plan hitting your macros every day and staying within calorie goal. I find it easy to make my protein target, but much harder to hit my fat goals and stay under calorie goal – so I haven’t, but I’ve got pretty darn close.
My stats at the moment are :
Daily calorie goal: 1460 calories
Daily carb goal: 37g carbohydrate
Daily fat goal: 105g fat
Daily protein goal: 91g protein
I adjust my stats with every 10lbs lost.
Some notes on my meal plan: I love frozen veggies and Quorn because they are cheap. I plan my meals in advance and buy my food every 4 – 6 weeks, so things that keep in the freezer are great. I tend to eat the same foods a lot during that time period and then change the menu for the next month.
I love meat. The meals with steak, meatballs and pork have been generously provided by my sisters.
Monday and Tuesday: Totals for day 1417 cals, 37g carbs, 93g fat, 101g protein
Breakfast: 477 cals, 0g carbs, 42g fat, 33g protein
4 bacon rashers, 2 medium eggs fried with 1 spoon of olive oil
Lunch: 405 cals, 16g carbs, 26g fat, 25g protein
100g each of steamed baby carrots, soya beans and broccoli, mixed with 30g grated gruyere cheese and 30g sun dried tomato pesto. If I’m feeling fancy, I’ll pop it into the oven for a few minutes to melt the cheese.
Dinner: 585 cals, 21g carbs, 25g fat, 43g protein
150g Quorn mince cooked with 75g tomato puree and 32g pesto, then 20g grated parmesan cheese melted in 5 minutes before serving. Another 20g parmesan cheese sprinkled on top when plating up. 225g country mix veg (carrots, broccoli and cauliflower) steamed.
Wednesday: Totals for day 1432 cals, 52g carbs, 83g fat, 101g protein
Breakfast: Same as Monday and Tuesday.
Lunch: 509 cals, 47g carbs, 18g fat, 38g protein
7 Quorn Kiev bites with 100g each of steamed carrots, peas, cauliflower and Brussels sprouts.
Dinner: 446 cals, 5g carbs, 23g fat, 38g protein
150g Quorn chicken cooked with 32g sun dried tomato pesto and 40g parmesan cheese – 1/2 cooked in and 1/2 sprinkled on top. 225g steamed country mix veg.
Thursday: Totals for day 1448 cals, 60g carbs, 95g fat, 92g protein
Breakfast: Same as M,T and W
Lunch: 493 cals, 49g carbs, 19g fat, 29g protein
Quorn garlic and mushroom escalope, 100g each of steamed peas, cauliflower, carrots and Brussels sprouts.
Dinner: 478 cals, 11g carbs, 34g fat, 30g protein
4 walnut meatballs (Jamie Oliver’s recipe), sauce made from passata, red pepper pesto, parmesan and peas and accompanied by 200g of steamed country mix veg.
Friday: Totals for day 1430 cals, 48g carbs, 86g fat, 101g protein
Breakfast: 392 cals, 9g carbs, 27g fat, 28g protein
Omelette made from 100ml reduced fat milk, 2 medium eggs, 30g grated parmesan, a little salt and pepper, cooked in 1/2 spoon of olive oil and 50g each of spinach and broccoli added just before serving.
Lunch: 405cals, 16g carbs, 26g fat, 25g protein
100g each of steamed baby carrots, soya beans and broccoli, mixed with 30g sun dried tomato pesto and 30g grated gruyere cheese.
Dinner: 535cals, 21g carbs, 25g fat, 43g protein
150g Quorn mince cooked with 75g tomato puree, 32g pesto, 40g grated parmesan – 1/2 added 5 minutes before serving, the other 1/2 added when plating up – with 225g steamed country mix veg.
Snacks: 98 cals, 2g carbs, 8g fat, 5g protein
17g (roughly one spoon) crunchy peanut butter
Saturday: Totals for day 1441 cals, 70g carbs, 86g fat, 102g protein
Breakfast: Same as Friday.
Lunch: 429 cals, 20g carbs, 28g fat, 31g protein
4 bacon rashers, 100g each of steamed cauliflower, carrots and peas with 10g of butter for the veg.
Dinner: 410 cals, 20g carbs, 23g fat, 31g protein
114g fillet steak cooked in 1 tablespoon olive oil, 100g each of steamed peas, carrots and cauliflower.
Snacks: 210 cals, 21g carbs, 8g fat, 12g protein
Almond and cherry protein snack
Sunday: Totals for the day 1456 cals, 135g carbs, 48g fat, 105g protein
Breakfast: 174 cals, 3g carbs, 14g fat, 9g protein
30g crunchy peanut butter.
Lunch: 808 cals, 114g carbs, 11g fat, 54g protein
200g oven roast pork loin, 400g oven roast veg – beetroot, carrots, Brussels sprouts, turnip. Lashings of cider gravy.
Dinner: 357 cals, 18g carbs, 14g fat, 32g protein
150g Quorn chicken cooked with 32g pesto and 30g grated parmesan cheese, 100g each of steamed cauliflower, carrots and Brussels sprouts.