The 6 Meal Plan
Basically the goal is to eat every 2-3 hours. The theory behind this is that if you each small meals like this you can use the energy before it is stored in your body with a mega meal. I can start this habit at school. Here is my proposed diet plan.
The theory behind this is to load up on protein and keep fat down. The correct amount is 40/40/20 (protein/carb/fat) but who has the time to measure your calories like this? Carbs are tricky, you're not supposed to lower the amount of carbs but pick the perfect time to eat them. For carbs it is said that you should eat complex carbs and most your other carbs earlier in the day PRE-WORKOUT. This is because complex carbs give you energy slowly throughout the day. Only during POST-WORKOUT should you eat simple carbs to get the energy into your blood stream quickly.
- Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, molasses, maple syrup and sugar.
- Complex carbohydrates take longer to digest and are usually packed with fiber, vitamins and minerals. Examples are vegetables, breads, cereals, legumes and pasta.
Here is a rough sketch of how I want my meals to go roughly. The bullets points signify a "loose" or.
Monday/Wednesday
Meal 1 [Pre Breakfast/Exercise Meal]
- Granola Bar
Meal 2 [Post Exercise Meal]
- Grapefruit, Hard Boiled Egg, Skim Milk
- Yogurt, Fruit
- Cereal
- Oatmeal
- + Multivitamin
Meal 3 [Noon Meal]
- Two Slices Toasted Whole Wheat Bread, Two Pieces of Boiled Chicken, Tomatoes, Lettuce
- Two Slices Toasted Whole Wheat Bread, 4 Hard Boiled Eggs, Tomatoes, Lettuce
- Two Slices Toasted Whole Wheat Bread, Peanut Butter, Jelly
- Two Slices Toasted Whole Wheat Bread, Tuna, Cottage Cheese
- Two Slices Toasted Whole Wheat Bread, Peanut Butter, Cottage Cheese
- Chicken Salad + Vegetables + Entrée
- Cottage Cheese
- Fruit
Workout
Meal 4 [Post Workout Meal]
- Protein Shake with Skim Milk + Creatine
Meal 5 [Dinner]
- Entrée
- Cottage Cheese
- Boiled Chicken
Meal 6 [Before Bead]
- Cottage Cheese
- EFA
Tuesday/Thursday
Meal 1 [Breakfast Meal]
- Grapefruit, Hard Boiled Egg, Skim Milk
- Yogurt, Fruit
- Cereal
- Oatmeal
- Multivitamin
Workout
Meal 2 [Post Exercise Meal]
- Protein Shake with Skim Milk + Creatine
Meal 3 [Noon Meal]
- Chicken Salad + Vegetables + Entrée
- Cottage Cheese
- Fruit
Meal 4 [Between Class Meal]
- Oatmeal
- Cottage Cheese
- Two Slices Toasted Whole Wheat Bread, Two Pieces of Boiled Chicken, Tomatoes, Lettuce
- Two Slices Toasted Whole Wheat Bread, 4 Hard Boiled Eggs, Tomatoes, Lettuce
- Two Slices Toasted Whole Wheat Bread, Peanut Butter, Jelly
- Two Slices Toasted Whole Wheat Bread, Tuna, Cottage Cheese
- Two Slices Toasted Whole Wheat Bread, Peanut Butter, Cottage Cheese
Meal 5 [Dinner]
- Entrée
- Cottage Cheese
- Boiled Chicken
Meal 6 [Before Bead]
- Cottage Cheese
- EFA
Friday/Saturday/Sunday
Meal 1 [Breakfast Meal]
- Grapefruit, Hard Boiled Egg, Skim Milk
- Yogurt, Fruit
- Cereal
- Oatmeal
- Multivitamin
Workout
Meal 2 [Post Exercise Meal]
- Protein Shake with Skim Milk + Creatine
Meal 3 [Noon Meal]
- Chicken Salad + Vegetables + Entrée
- Cottage Cheese
- Fruit
Meal 4 [Mid Day Meal]
- Oatmeal
- Cottage Cheese
Meal 5 [Dinner]
- Entrée
- Cottage Cheese
- Boiled Chicken
Meal 6 [Before Bead]
- Cottage Cheese
- EFA