Advanced Meal Plan - Coached by Clark
Primary Meals
25-30g protein, 30-50g carbs, 0-15g fats per meal.
- 5 Whole Eggs + Steel Cut Oats. (Eggs cooked in butter)
- 5 Whole Eggs + Red/White/Sweet Potato
- 4 Whole Eggs + ½ cup batter pancake/waffle
- 2 Whole Eggs + 3 Whites + Fruit & Nuts (blueberry/strawberry/banana/almond/walnut/)
- 4 oz Ground Turkey + ½ cup cooked rice
- 4 oz Ground Turkey + Red/White/Sweet Potato
- 4 oz Ground Turkey + Pasta + Sauce
- Swap Ground Beef for any of above.
- 3-6 oz Tilapia + ½ cup cooked rice
- 3-6 oz Tilapia + Red/White/Sweet Potato
- 3-6 oz Tilapia + Nuts (Almond,cashew,walnut)
- 4 oz Chicken Breast + ½ cup cooked rice
- 4 oz Chicken Breast + Red/White/Sweet Potato
- 4 oz Lean Steak + ½ cup cooked rice
- 4 oz Lean Steak + Red/White/Sweet Potato
Secondary Meals
25-30g protein, 0-25g carbs, 0-15g fats per meal.
- 6 oz Shrimp + Asparagus
- 6 oz Shrimp + Salad(cucumbers,spinach,olive oil, vinegar)
- 6 oz Shrimp + Broccoli/Cauliflower
- 4 oz Ground Turkey + Soy Sauce
- 4 oz Ground Turkey + Sugar Free Ketchup
- 4 oz Ground Beef + Soy Sauce
- 4 oz Ground Beef + Sugar Free Ketchup
- 3-6 oz Tilapia + Asparagus
- 3-6 oz Tilapia + Broccoli/Cauliflower
- 3-6 oz Salmon + Asparagus
- 3-6 oz Salmon + Asparagus/Cauliflower
- 4 oz Chicken Breast + Asparagus
- 4 oz Chicken Breast + Broccoli/Cauliflower
- 4 oz Lean Steak + Asparagus
- 4 oz Lean Steak + Broccoli/Cauliflower
Using the list of foods above, you will create the basic template for your diet. Every day we will aim for the same amount of protein, so we will need to eat practically the same core foods every day.
You will aim for 3 primary meals, and 2 secondary meals every day.
The picture above is an example of this meal plan in action for someone who is aiming to reach ~2500 calories. This is considered a lower carb day, which is why the protein is so high.
Things to know about the diet...
- You can eat the meals in any order during the day, and don’t necessarily always have to eat eggs for breakfast or tuna during Meal 2.
- These food options will be the staple and core of the diet throughout the entire process. We will change it by either increasing or decreasing portion size, and by incorporating cheat meals when needed.
- You need to have a calorie goal or macros goal in mind for this to work. If you need help figuring out how many calories you need per day, hire me or another coach.
Recommendations
- Buy a food scale – this will help you understand the serving sizes of things like fruit and nuts. You will be very surprised just how tiny a serving actually is, and how easy it is to get fat because you went overboard on almonds or cashews for the day. You can find the one I use in my Recommended Equipment section.
- Download MyFitnessPal – This free app is absolute gold for dieting and you really don’t need it every day but during your initial learning process it will be crucial for substituting meals. For instance, if you don’t want to eat tuna and nuts you can punch something into MyFitnessPal with the same exact amount of proteins, fats and carbs – like ground beef + avocado.
- Buy Tempered Glass containers – to meal prep in or just store food for your day. Amazon has a brand that is called Pyrex, and is super cheap. These dishes can be used for your dieting and dieting only, and will help you mentally as you’ll never have to figure out what plastic Tupperware you are going to use or how you’ll transport food. Oh and they are extremely easy to clean, half the time I just need a nice hot water rinse and it is ready to go for another meal.
- Aim to eat completely clean – a lot of you are fond of the 80/20 method of dieting I’m sure which basically suggests that you can eat 80% clean and 20% “dirty” and still obtain your goals. I utilize this method in the sense that I try to keep my meals 100% clean for as long as I can, and when I have a hard day or need motivation for some kind of medial task – I will fold and use a cheat meal.
- Use Supplements – to help you recover from your workouts it is important that you integrate supplements into your routine. I have a list of Recommended Supplements here that you can follow so you don’t waste money on any filler junk.