Note that beverages are not included in this meal plan. Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat.
Simple carbs like fruit, white rice, white potatoes are good for post workout to aid in recovery and fast absorption for muscle growth.
They fuel your body, digest slowly and will be utilized for energy. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain breads, oats, beans, quinoa, and whole grain pastas are all excellent choices. Keep your carbohydrate intake around 150 to 250 grams daily.Quality proteins like grass-fed beef, wild caught salmon, organic turkey and chicken, eggs, whey and casein protein powders, shrimp, cottage cheese and Greek yogurt are all great options. Shoot for 25-30 grams of protein (6-8 oz) at eat meal. Here’s the basic method for planning a month of meals at a time: Take an inventory of what food you have. 1 – 1.5 grams of protein per pound of bodyweight.