Greetings Nutrition: I am trying to get back in shape. I have a trainer at LA Fitness, and I think that I need to eat better. Could you give me some ideas of how I should be eating? Or a good meal plan that I can follow? I have been given a 1,416 calorie per day limit. Macros are: Carbs 203 grams, Fat 84 grams Protein 65 grams. I am having a hard time finding good breakfast options and making my protein of 65 grams daily. I don’t eat eggs so that cause problems for breakfast. I pretty much eat everything else. Any help that you can provide would be greatly appreciated.
– Eric H.
First and foremost, your provided macronutrient targets provide 1,828 total calories (812 calories carbohydrate, 756 calories fat, 260 calories protein), a considerable difference from your caloric limit. If the goal is qualitative, then the approach should be more precise. Not knowing which is more important for you, I’d go with the higher caloric target as you are working out and 1,400 calories may only be appropriate for significant weight loss, older or smaller-framed men.
We don’t provide meal plans, though several sample meals can be found throughout our Living Healthy blog. Since breakfast is the most challenging meal for you, here are some breakfast suggestions that provide roughly 550 calories.* I’ve broken that down as approximately 60 gram carb, 25 gram fat and 20 gram protein.
Breakfast Suggestion #1
- 1.5 cups oatmeal
- 1/4 cup chopped pecans
- ½ large banana
- 2 oz Canadian bacon
Breakfast Suggestion #2
- ½ cup full fat cottage cheese
- 1 cup chopped pineapple
- 2 Tbsp chopped walnuts
- 2 slices sprouted grain bread
- 1 Tbsp margarine
Breakfast Suggestion #3
- 2 soy sausages
- 1 bagel
- 2 Tbsp cream cheese
- ½ cup blueberries
By working on your own lunch and dinner options, you can get close to the remainder macronutrients for the day. Quality can’t be overlooked, though! Foods with high micronutrient, fiber and unsaturated fat content will make a big difference even if you’re slightly off your gram or calorie goals.
* Calculated by Registered Dietitian Nutritionist using Fitday.com’s food log function. Findings were used along with RDN’s professional judgment.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.