Developing a Meal Plan to Achieve Your Fitness Goals

Welcome to a more scientifically backed post on how to develop a meal plan that will help achieve your fitness goals. There is a lot of misinformation out here on the internet in the form of fad diets and people just sharing the crazy, imbalanced portions that eat in a day. While I am not a nutritionist, I have been researching the topic for many years and I have just completed a Nutrition for Health Care Professionals course where a lot of this information stems from. Each person should consult with their healthcare provider or registered dietician as this does not account for any preexisting conditions or family history of disease that does need to be taken into consideration when starting any diet plan. If you’re interested in learning more about your nutrition, calorie intake and energy needs, I have that all for you in this very informative blog post.

Calculate your Body Mass Index (BMI)

BMI = body weight in kg/ height in m^2

Example:

103lbs/2.2lbs/kg = 46.81kg

61 inches * 0.0254m/in = 1.55

BMI = 46.81kg/ (1.55^2) = 19.5

Based on these calculations, you can see that I am of normal weight. Based on my personal fitness goals, I am looking to gain 20 pounds (goal weight: 123 pounds) which leaves me at a BMI of 23.2. Take this time to consider your goals and the BMI associated with this. It is important to note that BMI does not take into consideration body composition. This means that two people with the same BMI can have completely different fitness levels and physiques.

Calculate your Total Daily Energy Needs to Determine Energy Balance

The Energy Balance equation will be the basis of determining how many calories are needed to remain at maintenance, caloric deficit (lose weight) and caloric excess (gain weight). It is energy input equal to energy output for maintenance. There are three components in energy output including Basal Metabolic Rate, Thermogenic Effects of Food and Physical Activity Levels.

Basal Metabolic Rate (BMR)

BMR = 1kcal/kg/hr * body weight in kg for men * 24 hours/day

OR 0.9kcal/kg/hr * body weight in kg for women * 24 hours/day

Example:

46.81kcal * 0.9kcal/kg/hr = 42.13kcal/hr

BMR = 42.13kcal/hr * 24hr/day = 1011.12 kcal/day

These are the set equations used by many nutritionists. The basal metabolic rate is the energy that your body expends at rest and to perform different functions like respiration, nervous system regulation, etc. It accounts for 60-75% of energy output. Once you find the BMR for a 24 hour period, you will need to consider your physical activity level to determine your total energy needs. For the sake of simplicity, I have omitted the explanation of thermogenic effects of food since this will vary by meal and only accounts for up to 10% of energy output.

Physical Activity

Energy needed to perform daily activities = BMR * physical activity %

Example:  For a moderate activity level, we will calculate the upper and lower ranges.

1011.12kcal*0.50 and 1011.12kcal*0.70 = 505.56-707.78 kcal

For moderate physical activity, the physical energy in kilocalories expended is 505-708. That means 500-700 calories are burned each day from my daily tasks. Once we have these values, we can calculate our daily total energy output.

Total Energy Output Range

TEO = BMR + Energy Needed (for both upper and lower values)

Example:  1011.12kcal + 505.56kcal and 1011.12kcal +707.78kcal = 1516.67- 1718.90kcal/day

This is the amount needed to stay in energy balance: 1500-1700 calories

  • To gain weight, add 500-1,000 calories.

  • To lose weight, subtract 500-1,000 calories but ensure overall intake is maintained above 1,200 calories for health.

Calculate your Macronutrient Breakdown

How to Determine

Total Energy Intake = (grams of Carbs * 4kcal/g )+ (grams of Protein * 4 kcal/g) + (grams of Fats * 9kcal/g)

Example = (200g Carbs * 4kcal/g) + (150g Protein * 4 kcal/g ) + (50g Fats * 9kcal/g) = 1820kcal

Take percentages from each: (200*4)/1820 = 44% carbs; 32% protein; 24% fats

This is more for comprehension of how much energy each category consumed provides. I use an app on a daily basis called, MyFitnessPal, which helps do this work for you. It is important to note that this is always a ballpark estimate. Fats do provide more calories and therefore energy so they are 9kcal per gram whereas carbohydrates and protein provide 4kcal per gram. Alcohol provides 6kcal per gram for anyone over 21.

My Recommendation of Macronutrients based on RDA

50% carbs, 25% protein and 25% fat

This can range based on the Acceptable Macronutrient Distribution Ranges (AMDR):

  • Protein: 10-35%

  • Fat: 20-35%

  • Carbohydrate: 45-65%

Each day may vary on a flexible diet plan but these are the ranges to stay between.

Micronutrient RDAs

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Don’t be overwhelmed by the tables above! The majority (but not all) of these vitamins and minerals already exist in your diet. I just want to provide you with some information on food sources and why it is just as important to consider micronutrients when developing your meal plan. If it was just about the macronutrients, we wouldn’t be so concerned with the variety of fruits, vegetables and grains we consume. It is important to look for any gaps or vitamin deficiencies you may have. A multivitamin supplement can benefit as well as a vitamin B12 supplement for anyone on a strict vegan diet. Also, too much of a good thing can lead to toxicity, so follow the recommended amounts above.

Stay Hydrated

Fluid balance is just as important as the food we eat. Adult women require roughly 9 cups (8 ounces = 1 cup) of water whereas men require 13 cups of water. In addition, women need about 2 cups of liquid from food and men need about 3 cups from food. I would stick to water and tea and avoid beverages high in sugar such as soft drinks and energy drinks.

  • Total Water per Day for Women: 2.7L

  • Total Water per Day for Men: 3.7L

The flexible diet I embrace more or less: Mediterranean Diet

The Mediterranean Diet recommends less red meats (2 times a week) in exchange for seafood, poultry and legumes three times a week for a protein source. There is emphasis on healthful fats such as extra virgin olive oil and nutrient-dense carbohydrates, legumes, fruits and veggies. I am personally doing a plant-based version or as close to plant-based as I can get. I do eat butter, honey and eggs and the very occasional cheese and fish (once a month) so I will not call it vegan for this reason. Ensure your diet has a varied, balanced mix of complex carbs, nutrient-dense veggies, adequate in all areas and controlled portion sizes to ensure you meet both macro and micro requirements.

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Sample Meal Plan for Bulk*

*to lose weight you can reduce portion sizes and calculate calories accordingly

Now that we have calculated the energy balance equation and determined the caloric intake based on various fitness goals with consideration of macronutrients and micronutrients, we can develop a sample meal plan. For the purposes of this post, I will be basing this off a bulk or caloric excess as my personal goal is to gain weight. My daily intake goal will be 2,700 calories.

Breakfast Options

Energy Oat Balls ~ 853 Calories

  • 1 cup steel cut oats (dry)

  • 2 apples (diced)

  • 2 tsp maple syrup

  • 2 tbsp almond butter

  • 2 tbsp chia seeds

Kodiak Cake Pancakes & Yogurt w/ Fruit Smoothie ~ 670 Calories

  • 50 g pancake mix (3 pancakes)

  • 1 banana

  • 1 serving of yogurt

  • 10 raspberries

  • 1 cup fruit smoothie mix

  • 1 cup almond milk

Oatmeal, 2 Eggs & Toast ~ 720 Calories

  • 1/2 cup steel cut oats (dry)

  • 1 apple (diced)

  • 1 cup almond milk

  • 2 eggs scrambled

  • 2 toast

  • 1 pat of butter

Lunch & Dinner Options

“Turkey” Cutlets, Sweet Potato Hash ~ 422

  • Gardein turkey cutlet w/ gravy (1 serving)

  • 1 sweet potato

  • garlic

  • 1/2 onion

  • ginger

Sliders w/ Kale Salad ~ 812 Calories

  • Gardein Sliders (1 serving)

  • 1 avocado

  • 1 cup kale

  • 2 tsp olive oil

  • 1 tbsp ranch

  • cilantro

  • jalapeño

  • lemon juice

Almond Butter Tofu Summer Rolls (3 rolls) & Fried Rice ~ 600 Calories

  • 1 cup rice

  • 2 tbsp vegetarian oyster sauce

  • 1tsp sesame oil

  • 1/2 onion

  • 1/2 bell pepper

  • 2 medium carrots

  • 1 egg

  • 1/4 block of firm tofu

  • 1/4 cup bell pepper

  • 1/4 cup grated carrots

  • 1/4 cup cucumber

  • 1/4 butter lettuce

  • 3 rice paper sheets

Black Beans (or Kidney Beans), Cilantro Rice & Avocado

  • 1 cup basmati rice

  • 1 cup cooked beans (w/ bell pepper, onion, cilantro, celery, garlic, ginger)

  • 1 medium avocado

Snacks & Side Salads

  • Pita, Bell Peppers & Hummus

  • Cucumber, Tomato, Onion and Mint Salad w/ Lemon and EVOO

  • Strawberry, Mint & Butter Lettuce Salad w/ Homemade Vinaigrette

  • Vegan Banana Bread or Vegan Blueberry Lemon Muffins

  • Fresh Fruit

  • Dairy-Free Yogurt (unsweetened, plain) w/ Granola and Honey

  • Protein Shakes (~800 calories for bulking)

These are just a few of many energy packed and nutritious meal options with additional snacks for you to try out! I hope this was an insightful introduction to building out a meal plan and helps you on your fitness journey whatever the goal may be! I’m extremely proud of you for committing to improving yourself and spending time loving your body. Please let me know if you need any clarifications or advice. I’m always here to help!

xo,

Christine Celine

2020, advice, Fitness, wellness, recipesChristine CelineComment