Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals.
Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD!
I like MyFitnessPal.
Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.
Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!
You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.
Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…
I still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.
Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.
Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.
Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.
My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.
Some examples I’ve used with clients:
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)
30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)
45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)
Happy meal prepping!