Meal planning help (veggies, protein, calories, break)

[BurnInTheMil]

I just started going to the gym about a week ago. I'm male, 23 years old, 6', 190lbs. I've been going to the gym about 4 days per week, and feel great! My biggest problem is meal planning/lack of food knowledge. I know the obvious (stay away from junk food, soda, etc...) I enjoy veggies and love red meat. Not big on fruit at all ( Lemon is the only fruit I like).


That being said, I'm trying to lose some weight (I have a small "beer" belly) and need to tone up and gain a little muscle. Any help as far as food to consume and good meal planning (breakfast, lunch, dinner, etc...)


All help appreciated

[Navyshow]

Sample Meal


Breakfast: 3 eggs (get rid of one yolk), 1 slice Ezekiel Bread with all fruit topping


Snack: Muscle Milk Pro Series Protein Drink (prepackaged - in the health food aisle) 40 grams protein, 220 cals


Lunch: Chicken or Fish with salad, brown rice or baked plain or sweet potato


Snack: Protein Drink again or Low Fat Greek Yogurt


Supper: 8-12 oz lean sirloin steak, unlimited broccoli, 1 cup brown rice


Snack: Yogurt or Nuts

[BurnInTheMil]

Originally Posted by Navyshow

Sample Meal


Breakfast: 3 eggs (get rid of one yolk), 1 slice Ezekiel Bread with all fruit topping


Snack: Muscle Milk Pro Series Protein Drink (prepackaged - in the health food aisle) 40 grams protein, 220 cals


Lunch: Chicken or Fish with salad, brown rice or baked plain or sweet potato


Snack: Protein Drink again or Low Fat Greek Yogurt


Supper: 8-12 oz lean sirloin steak, unlimited broccoli, 1 cup brown rice


Snack: Yogurt or Nuts

Thank you! This is what I was looking for. A simple meal plan to start with and follow

[McBain II]

Originally Posted by Greg10556

I just started going to the gym about a week ago. I'm male, 23 years old, 6', 190lbs. I've been going to the gym about 4 days per week, and feel great! My biggest problem is meal planning/lack of food knowledge. I know the obvious (stay away from junk food, soda, etc...) I enjoy veggies and love red meat. Not big on fruit at all ( Lemon is the only fruit I like).


That being said, I'm trying to lose some weight (I have a small "beer" belly) and need to tone up and gain a little muscle. Any help as far as food to consume and good meal planning (breakfast, lunch, dinner, etc...)


All help appreciated

[Mod cut: yes, it's snarky] You really need to know what your target calories and macros are before you start trying to draw up meal plans.

I'd suggest reading this article (both parts, obviously) and then coming back with the numbers you need to shoot for, or ask us if you need more help setting it up. From there, we can help you out with some meal plans.

[chellemi808]

When I started to really think more about nutrition and fitness, I found this site really helpful: Simple Science Fitness. Burn Fat. Build Muscle. Be Healthy.. It is really comprehensive, yet keeps the science simple. While not all of it is relevant to your question, I think you may find some useful information there.