First things first, you need to determine your caloric and macronutrient needs before building your meal plan. I personally recommend using the My Fitness Pal Application to do this. When you use the My Fitness Pal App, you will be asked to enter in your goals. In order to do this you will need to know your current weight, your goal weight, and your activity level. If you are actively involved in a Beachbody program, I would recommend putting Active under the Activity level. The next thing that you need to determine is what your macronutrient balance should be. If you are looking to lose fat, I highly recommend that you start off with a balance of 40% carbohydrates, 40% proteins, and 20% fats. If you are looking to maintain your weight, I would recommend a balance of 50% carbohydrates, 30% protein, and 20% fats. If you want to put on mass, if you are an endurance athlete, or if you are a vegetarian or vegan, I would recommend a balance of 50% carbohydrates, 25% protein, and 25% fats.
After determining your caloric needs, the next step is to go through your kitchen cabinets and throw away the foods that are not helping you achieve your goals. In order to do this, you will have to know what types of foods you should be putting in your body. Visit http://www.pinterest.com/StunnerNGunner/nutrition/ and click on the Stunner N Gunner Fitness Food Lists to learn what foods you should be putting in your body. I know, you may not want to be wasteful and it may be hard to throw away the food. You don’t have to throw it away, you can give it away, just don’t keep it in your cabinets. It will only tempt you and derail your results.
The next step is to plan out your meals for the week and to make a list of the ingredients that you will need. My biggest piece of advice for you over your first couple weeks of meal planning is to keep it simple. Pick out 3 breakfast meals, 3 snacks that you can rotate, and 3 “staple dinners.” My staple dinners include fajitas, spaghetti, grilled chicken with a baked potato and a side of vegetables, chili, chicken stir fry with brown rice and veggies, and a lean hamburger on a wheat bun with a side salad and baked beans. These meals are easy to make and you can use the left-overs for lunch the next day. I would also challenge you to pick out 2 “new meals” that you can use for dinner each week. Check out the Stunner N Gunner Fitness on Pinterest and click on our recipe page to learn a bunch of new recipes that you can try in your meal plan.
Fill out the Take the Stunner N Gunner Fitness Challenge at http://www.stunnerngunnerfitness.com/take-the-stunner-gunner-challenge.html if you are interested in having a custom meal plan built for you! Tune in the next meal planning blog to learn about meal timing, breaking down your caloric and macronutrient needs for each meal, and how you can learn to become an intuitive eater.