HOW MANY CALORIES DO YOU NEED TO LOSE, MAINTAIN OR GAIN?
CALCULATE YOUR OPTIMAL CALORIES
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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.
