A Daily Meal Plan Example for Inspiration
Here is a template of what I often I eat in a day as a highly active person who loves their protein - to be used for inspiration not copy-pasting (my supplements are not included in this list):
Breakfast
Greek Yogurt Parfait
- 1 cup Greek yogurt: 150 calories (Protein: 20g, Carbs: 9g, Fat: 0g)
- 1/2 cup mixed berries: 40 calories (Protein: 0g, Carbs: 10g, Fat: 0g)
- 1 tbsp honey: 60 calories (Protein: 0g, Carbs: 17g, Fat: 0g)
- 1/8 cup granola: 60 calories (Protein: 2g, Carbs: 12g, Fat: 2g)
Total: 310 calories (Protein: 22g, Carbs: 48g, Fat: 2g)
Morning Snack
Smoothie
- 1 cup of water: 0 calories (Protein: 0g, Carbs: 0g, Fat: 0g)
- 2 scoops protein powder: 240 calories (Protein: 48g, Carbs: 6g, Fat: 2g)
- 1/2 banana: 50 calories (Protein: 0g, Carbs: 13g, Fat: 0g)
- 1 pack dragon fruit frozen mix: 80 calories (Protein: 1g, Carbs: 21g, Fat: 0g)
Total: 370 calories (Protein: 49g, Carbs: 40g, Fat: 2g)
Lunch
Grilled Chicken Wrap
- 4 oz grilled chicken breast: 180 calories (Protein: 36g, Carbs: 0g, Fat: 4g)
- 1 whole-wheat flatbread: 180 calories (Protein: 6g, Carbs: 34g, Fat: 4g)
- 1 slice low-fat provolone: 50 calories (Protein: 5g, Carbs: 1g, Fat: 2g)
- 1 cup spinach: 10 calories (Protein: 1g, Carbs: 1g, Fat: 0g)
- 1 tsp chipotle mayo: 50 calories (Protein: 0g, Carbs: 1g, Fat: 5g)
Total: 470 calories (Protein: 48g, Carbs: 37g, Fat: 15g)
Afternoon Snack
Chips and Guacamole
- 1 oz pita chips: 130 calories (Protein: 2g, Carbs: 19g, Fat: 5g)
- 1/4 cup guacamole: 100 calories (Protein: 1g, Carbs: 8g, Fat: 9g)
Total: 230 calories (Protein: 3g, Carbs: 27g, Fat: 14g)
Dinner
Beef Stir-fry
- 4 oz lean beef: 240 calories (Protein: 28g, Carbs: 0g, Fat: 14g)
- 1 cup broccoli: 50 calories (Protein: 4g, Carbs: 10g, Fat: 1g)
- 1 tbsp olive oil: 120 calories (Protein: 0g, Carbs: 0g, Fat: 14g)
- 1 cup cooked brown rice: 215 calories (Protein: 5g, Carbs: 45g, Fat: 1g)
- 2 tsp sweet soy glaze: 40 calories (Protein: 0g, Carbs: 10g, Fat: 0g)
Total: 665 calories (Protein: 37g, Carbs: 65g, Fat: 30g)
Evening Protein Shake
- 2 scoops vanilla whey: 240 calories (Protein: 48g, Carbs: 6g, Fat: 2g)
- 1 cup water: 0 calories (Protein: 0g, Carbs: 0g, Fat: 0g)
Total: 240 calories (Protein: 48g, Carbs: 6g, Fat: 2g)
Daily Total: 2285 calories (Protein: 207g, Carbs: 223g, Fat: 65g)
✨Take what I share as principles and not prescriptive instructions to copy-paste: even if we may have similar goals - the factors influencing macronutrients and calories are vastly different from one person's biomechanics to the next. Again, inspiration-only. Calculate your own caloric needs through an online calculator or MyFitnessPal.✨