Meal plan nutrition
Breakfast
For breakfast, I take eggs for proteins, oatmeal for carbohydrates and almonds for fats. The eggs contain less than 240 calories with six to seven grams of protein present. Oatmeal, on the other hand, has 158 calories and seven grams of carbohydrates. Almonds contain 164 calories and 14.2 grams of fat.
Pre-workout snack
The food will be rich in carbohydrates as the muscles need glucose from them for fuel. Proteins are essential to improve one’s athletic performance. Fats are also required for long and moderate-intensity workouts. For the pre-workout snack, I will take peanuts for fats, oranges for carbs and greek yoghurt for proteins. Peanut contains 567 calories and 49.2 grams of fats. Peaches contain 47 calories and 11.8 grams of carbohydrates. Greek yoghurt contains 61 calories and 3.5 grams of proteins.
Post-workout snack
The food is rich in proteins as they are essential as they build and repair muscles. Carbs are necessary as the body glucose needs replenishing after it has been used during exercise. Fats also promote muscle growth. I will, therefore, drink a glass of whole milk for fats, a piece of pumpkin for carbohydrates and nuts for proteins. Whole milk contains 149 calories and 8 grams of fats. Pumpkin contains 49 calories and 12 grams of carbohydrates. Nuts contain 161 calories and 6 grams of proteins.
Lunch
Chicken breast for proteins, broccoli for carbohydrates and a piece of avocado for fats. Chicken breast contains 284 calories and 53.4 grams of proteins. Broccoli contains 31
calories and 6 grams of carbohydrates. Avocado contains 368
calories and grams of fats.
Dinner
Brown rice for carbohydrates, salmon for proteins, and flaxseed for fats.
Brown rice contains 130
calories and 28.7 grams of carbohydrates. Salmon contains 121
calories and 17 grams of proteins. Flaxseeds contain 534 calories and 4.3
grams of fats.
Reflection
The meals are balanced with a variety of nutrients. They are easy to prepare except for a few like chicken breast. Sometimes I follow the diet and eat healthy during the workout, but sometimes I forget and make bad food choices.