HOW MANY CALORIES DO YOU NEED TO LOSE, MAINTAIN OR GAIN?
Once you have the number of calories, follow these steps to determine how many calories to eat per meal. Below is based upon eating 6x per day. I eat 5 "mini meals" (aka healthy snacks) and 1 "muscle meal" (protein, complex carbs & lots of greens) per day
- Divide the total number of calories by 7
- Multiply the number by 2
- This gives you the calories to eat on the 5 / 1 plan: 5 mini meal & 1 Muscle Meal Plan that I follow. This isn't for everyone, but this works for me.
- For example, I eat appx 1800 calories per day
- 1800 divided by 7 = 257
- 257 x 2 = 514
- So, I eat 5 mini meals appx. 257 calories each and 1 Muscle Meal apps 514 calories
The Meal Plans below will help you achieve your goals. Included: meal plan, recipes, grocery list categorized by aisle and nutritional information. Yours to keep forever! Enjoy!
Lose 8-15 lbs. in 30 days on my simple Flex & Lean Program. Includes healthy food, coaching with me, custom exercise plan & RESULTS! All the work is done for you.
You only need to make 1 simple meal per day. Easy to follow, step-by-step instructions.
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Amazing Results. Lose 8-15 lbs. per month. Predictable results.
I lost 57 lbs. & 8" off my waist in only 7 weeks! I reduced my metabolic age by 4 years, too!
Dale
Alaska
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