Meal plans should be customized. They should be tailored to your chronic conditions, allergies, sensitivities, schedule, activities,and preferences. Consult with your physician to see if there are any deficiencies that should be addressed in your meal plans. Your meal plan should also be tailored to your goals for weight loss, weight gain, or maintenance.
Start designing your meal plan with the appropriate caloric intake. Many apps have the capabilities to tell you according to your goal how many calories you should be consuming. (myfitnesspal,loseit,and fitbit)
Track your calories for 3 days. Keep a journal and calculate all the calories you each day and take an average. Each day depending on time and your schedule you may eat differently. If you track your consumption for a few days and then take the average of those days you will get an accurate account of what your average caloric intake is.
If your goal is to lose weight, you need to reduce your caloric intake by 500 calories a day to lose 1 lb (3,500 calories) by the end of the week. If your goal is to gain weight, you need to increase your caloric intake by 500 calories a day to gain 1 lb (3,500 calories) by the end of the week.
Your meal plan should consist of at least 8 cups of water a day, 5 serving of fruits and vegetables a day, at least half of grains eaten should be whole grains, lean meats and 8 ounces of seafood per week.
Would you like to find out what your meal plan should look like? Click here