fatCan you make any suggestions about how to improve my meal plan?
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This is my 1300-1400 Meal plan:
(Sunday - Friday) * Off on Saturdays , but still consume my 1'st normal 2 meals
Meal 1 - 1/2 Cup dry oat, 3 Egg whites, 1 tsp Coconut oil, Cinnamon
Black Coffee + Stevia
Meal 2 - 1 Scoop Whey Protein (30 grams) , 5 Fish Oil caps
** Coffee w 2 table spoons half and half creamer or non dairy creamer
Meal 3 - Turkey burger, 1 100 cal Ezeikel pita bread (21 grams carbs), Mustard, 1 tsp ketchup
Meal 4 - 1 Scoop Whey Protein (30 grams) - normally 2 hours prior workout
* Coffee
30 minutes pre-workout (1 scoop BCAA, 1 Scoop fusion)
Meal 5 - approx 4-5 oz. boneless/skinless chicken breast, Broccoli, Cauliflower, Celery, 1 Table Spoon Low fat dressing
Meal 6 - 1 Scoop Whey (30 grams), 8 grams L-glutamine, 1/2 cucumber or celery (an hour before bed)
Do you have any suggestions about how to improve it?
(Sunday - Friday) * Off on Saturdays , but still consume my 1'st normal 2 meals
Meal 1 - 1/2 Cup dry oat, 3 Egg whites, 1 tsp Coconut oil, Cinnamon
Black Coffee + Stevia
Meal 2 - 1 Scoop Whey Protein (30 grams) , 5 Fish Oil caps
** Coffee w 2 table spoons half and half creamer or non dairy creamer
Meal 3 - Turkey burger, 1 100 cal Ezeikel pita bread (21 grams carbs), Mustard, 1 tsp ketchup
Meal 4 - 1 Scoop Whey Protein (30 grams) - normally 2 hours prior workout
* Coffee
30 minutes pre-workout (1 scoop BCAA, 1 Scoop fusion)
Meal 5 - approx 4-5 oz. boneless/skinless chicken breast, Broccoli, Cauliflower, Celery, 1 Table Spoon Low fat dressing
Meal 6 - 1 Scoop Whey (30 grams), 8 grams L-glutamine, 1/2 cucumber or celery (an hour before bed)
Do you have any suggestions about how to improve it?
By FlyNike – about 1 year ago
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3 egg whites is only 9 grams of protein. You'd be better off ditching the coconut oil and having whole eggs, which are more nutritious and have twice the protein - presto, 18 grams of protein instead of 9 and no waste!
You may want to try a more concentrated fish oil capsule and only have one or two - Reflex 'Omega 3' is the most concentrated one for the money by far that I can find. Essential Amino Acids (EAAs) are better than BCAAs before training.
...and as discussed before, the creamer may be adding substantial extra calories to your diet.
Nutritionist and Supplement Specialist
I will ditch the coconut oil when I am out. I have a full jar , Same w the fish oil
the creamer, gone! today was my last day having a creamer w my coffee :-)
I may treat myself w once a week
Tomorrow morning I weigh in.. crossing fingers!!