General Guidelines
These meal ideas are based on a simple, flexible template, each ranging from 700 to 900 calories per meal. Adjust your daily caloric intake by selecting either three or four meals a day. If you prefer 2 or 5 meals, adjust the total calories per meal accordingly. For this guide, let’s focus on 3-4 meals/day:
Three Meals a Day:
700 calories x 3 = 2100 calories
900 calories x 3 = 2700 calories Four Meals a Day:
700 calories x 4 = 2800 calories
900 calories x 4 = 3600 calories
Note: You may need to consume fewer than 2100 calories per day. Use a TDEE calculator to figure out your total daily energy expenditure, then divide the total calories by the number of meals per day you prefer. The same principles apply.
Whether you're trying to bulk or cut, the principles remain the same. Adjust the total calories primarily by modifying the carbohydrate content. This ensures you maintain an appropriate fat intake for hormonal balance and keep protein between 0.8 to 1.2 grams per pound of body weight. Adjust the meals as needed, make them more exciting with spices or sauces, or keep them simple. Always include a solid protein source, healthy carbs, and fats. Use low-calorie sauces like hot sauce, mustard, or salsas, and consider a small treat like peanut butter or a dessert to meet your fat intake if needed/wanted. Different protein sources (lean ground beef, steak, salmon) provide natural fats.
The great thing about creating these meal templates is that after you've tracked your food for a period of time, you'll know how many calories are in the serving sizes you use, and you won't need to keep tracking everything. To start off, it's best to track and create these meals through meal prepping. However, over time, you'll be able to eyeball portions, which can be mentally easier and more sustainable in the long run.
Also, if you haven't read my last blog post on Mastering Macronutrients for Muscle Growth and Fat Loss, check that out for more in-depth information.
If you're aiming for extreme results, such as getting very lean or minimizing fat gain during a bulking phase, you'll need to track your intake more diligently. But for most goals, simply sticking to three or four of these meals per day will help you reach your desired calorie and macronutrient targets without much extra thought. Eventually, this process will become automatic, allowing you to maintain your diet with minimal effort.
By following this flexible meal plan template, you can tailor your diet to fit your specific caloric and macronutrient needs.
Build Your Own Lean Bulk OR Fat-Loss
Step 1: Choose Your Protein (6-8oz)
93/7 Ground Beef
Chicken Breast
Lean Steak
Salmon
Shrimp
Turkey
Step 2: Choose Your Carb Source
1-2 cup (cooked) White/Basmati/Jasmine Rice
1-2 cup (cooked) Quinoa
6-8oz Russet/White/Sweet Potato
1 cup Black Beans
Step 3: Choose Your Vegetables (1-3 options per meal, quantity not important)
Squash
Zucchini
Peppers
Green Beans
Cauliflower
Asparagus
Spinach
Broccoli
Carrots
Peas
Step 4: Add Flavor
Use zero or low-calorie sauces such as hot sauces, seasonings, salsas, and mustards.
Optionally use higher-fat sauces or oils, but measure them carefully as they can add up quickly. Opt for monounsaturated fats.
Step 5: Choose Your Snacks (Pick 2 if calories allow)
Canned Tuna/Salmon
Protein Shake
Greek Yogurt
Jerky (minimize processed foods as much as possible)
Air Fried/Roasted Veggies
Fruit (opt for lower-calorie options like strawberries, cantaloupe, honeydew melon, grapefruit, or watermelon)
Meal Idea #1
Chicken Breast (6 oz):
Jasmine Rice (1.5 cups cooked):
Green Beans (1 cup):
Carrots (1 cup):
Macro Breakdown
Item | Quantity | Protein (g) | Carbohydrates (g) | Fat (g) | Calories |
Chicken Breast | 6 oz | 38 | 0 | 6 | 250 |
Jasmine Rice | 1.5 cups (cooked) | 6 | 66 | 0.5 | 330 |
Green Beans | 1 cup | 2 | 10 | 0.5 | 44 |
Carrots | 1 cup | 1 | 12 | 0.3 | 52 |
Total Macros:
Protein: 47 g
Carbohydrates: 88 g
Fat: 7.3 g
Calories: 676
Meal Idea #2
Lean Steak, Sweet Potato, and Vegetables
Breakdown:
Lean Steak (6 oz)
Sweet Potato (8 oz)
Broccoli (2 cups)
Spinach (1 cup)
Macro Breakdown:
Item | Quantity | Protein (g) | Carbohydrates (g) | Fat (g) | Calories |
Lean Steak | 6 oz | 42 | 0 | 12 | 330 |
Sweet Potato | 8 oz | 4 | 48 | 0.3 | 200 |
Broccoli | 2 cups | 5 | 12 | 0.6 | 55 |
Spinach | 1 cup | 1 | 7 | 0.5 | 30 |
Total Macros:
Protein: 52 g
Carbohydrates: 67 g
Fat: 13.4 g
Calories: 615
Meal Idea #3
Salmon, Quinoa, and Vegetables
Breakdown:
Salmon (6 oz)
Quinoa (2 cups cooked)
Asparagus (1 cup)
Cauliflower (1 cup)
Macro Breakdown:
Item | Quantity | Protein (g) | Carbohydrates (g) | Fat (g) | Calories |
Salmon | 6 oz | 34 | 0 | 18 | 367 |
Quinoa | 2 cups | 16 | 78 | 7 | 444 |
Asparagus | 1 cup | 3 | 5 | 0.2 | 27 |
Cauliflower | 1 cup | 2 | 5 | 0.3 | 25 |
Total Macros:
Protein: 55 g
Carbohydrates: 88 g
Fat: 25.5 g
Calories: 863
Meal Idea #4
Turkey Breast, Black Beans, and Vegetables
Breakdown:
Turkey Breast (7 oz)
Black Beans (1.5 cups)
Peas (1 cup)
Spinach (1 cup)
Macro Breakdown:
Item | Quantity | Protein (g) | Carbohydrates (g) | Fat (g) | Calories |
Turkey Breast | 7 oz | 42 | 0 | 2 | 225 |
Black Beans | 1.5 cups | 22 | 58 | 1.5 | 364 |
Peas | 1 cup | 8 | 21 | 0.6 | 118 |
Spinach | 1 cup | 1 | 7 | 0.5 | 30 |
Total Macros:
Protein: 73 g
Carbohydrates: 86 g
Fat: 4.6 g
Calories: 737
Meal Idea #5
Shrimp, Basmati Rice, and Vegetables
Breakdown:
Shrimp (8 oz)
Basmati Rice (1.5 cups cooked)
Broccoli (1 cup)
Cauliflower (1 cup)
Macro Breakdown:
Item | Quantity | Protein (g) | Carbohydrates (g) | Fat (g) | Calories |
Shrimp | 8 oz | 40 | 2 | 2 | 240 |
Basmati Rice | 1.5 cups | 6 | 66 | 0.5 | 330 |
Broccoli | 1 cup | 3 | 6 | 0.3 | 27 |
Cauliflower | 1 cup | 2 | 5 | 0.3 | 25 |
Total Macros:
Protein: 51 g
Carbohydrates: 79 g
Fat: 3.1 g
Calories: 622
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The content provided on this blog is for informational purposes only and is not intended as medical advice. The information shared here should not be construed as recommendations or endorsements for any particular health, fitness, or nutrition plan. It is important to note that the content is general in nature and not tailored to the specific needs of any individual. Before starting any fitness program or making changes to your diet, it is essential to consult with a qualified medical professional and a registered dietitian. They can provide personalized advice, guidance, and assess your individual health needs, ensuring that any changes you make are safe and appropriate for you. By using the information on this blog, you acknowledge that it is your responsibility to do your own research and consult with healthcare providers to make informed decisions about your health and fitness. Everett Miner & Miner Fitness is not liable for any injury, loss, or harm resulting from the use of the information provided.
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