How to Plan Your Daily Menu

Sunday, June 30, 2013 • Denver, CO 80224

The first thing all of us need to remember is the fact that our bodies require fuel to operate. Much like a car if it has no fuel it will not run. Well, also like a car our bodies perform better on cleaner purer fuel. With that said could everybody eat the same food and get the same effect? The answer is no. Some people can consume wheat and process it without noticing a difference in energy. Others for example will consume wheat and find they are fatigued an hour later. The reason for this is the pure and simple fact that everybody’s bodies are different. Not all of our metabolisms are the same. Also, some people have food sensitivities.

So, what foods should we be consuming? Every person needs to figure out what foods give him or her energy and which ones do not. When I say energy I do not mean short-lived energy that lasts an hour then you feel fatigued. All these foods are doing is giving you energy spikes, which, as we know also produce insulin spikes. Which intern helps us to produce more glycogen and store more body fat.

The food you consume should not contain High fructose corn syrup. They should also not contain high amounts of any of the following:

  • Sugar
  • Fat
  • Sodium
  • And anything you cannot identify.

With this said, how many calories does our bodies require a day? This question is one that should not be taken lightly. We all are trying to accomplish something different so there are a few different calculations. Here are a few:

  • Muscle gain: 50% carbs (2-3g/lb) 30% protein (1.0-1.8g/lb) 20% fat (.4-.6 g/lb)
  • Fat loss: 50 % carbs (1.8-2.3 g/lb) 30% protein (.9-1.2 g/lb) 20 % fat (.3-.4 g/lb)
  • Maintain: 50% carbs (2-2.5 g/lb) 30% protein (1.0 –1.3 g/lb) 20% fat (.4-.5 g/lb)

With the muscle gain plan you need to consume 20 –25calories to every pound of body weight.

With the fat loss plan you need to consume 13-17 calories to every pound of body weight.

With the maintain plan you need to consume 18-20 calories to every pound of body weight.

So now that we know how to figure out our personal daily requirement lets do so. The following will help us do that.

1 gram of fat equals 9 calories

1 gram of protein equals 4 calories

1 gram of carbohydrates equals 4 calories

1 gram of alcohol equals 7 calories

Once you have calculated your total numbers of calories and grams you are now ready to plan each meal.

The last thing we must remember is that our activity level also plays a big role. That is why we must pay attention to our food intake requirements. 

I also have online nutrition plans available if you want to follow a plan and not design your own.