HOW TO MAKE
THE PERFECT
MEAL PLAN
EASY TO FOLLOW
Author: Holly Louise #thefitpharmacist
@thefitpharmacist_
@bodyscience Expert
To assist you in understanding each topic, our team of experts have valued each tip out of 100 points. Total of the tips points contributes to the final
100 points system.
This is as a guide only, please refer to site terms of use for more information.
HOW TO MAKE THE PERFECT MEAL PLAN
Don’t like the idea of chicken and broccoli for 6 meals per day? Either do I.
You should be able to eat foods you like. Every meal. Every day. I’m not talking about only getting to choose from “healthy” foods like lean
meats, fruits, vegetables, nuts, and seeds. Yes, if you want to maximize your health, longevity, and overall well-being, you want to get the
majority of your calories from these types of foods. But you definitely don’t have to exclude your favourite foods and treats either!
Meal plans can be useful in ensuring that you are prepared for the week ahead. As a result, you are more likely to stick to your plan and get
the outcome you desire.
Here is how we recommend you make a meal plan that will help you get the best results but also one that you look forward to eating every
day!
20
Points
STEP 1
Work out your calorie and macronutrient intake per day based on your goals. You can do this using our calorie calculator!
CALCULATE
20
Points
my
CALORIE
STEP 2
Download a food tracking app like MyFitnessPal and enter in your personal calorie and macronutrient targets.
15
Points
STEP 3
Work out how many meals you want to eat per day. This should be based on your lifestyle and what works well for you. Studies
have shown that it doesn’t matter how many meals you eat per day that drives your results but how many calories. So as long as
you’re managing your energy and macronutrient balances properly, meal timing and frequency aren’t going to help or hinder your
results significantly. You can eat three or seven meals per day. You can eat a huge breakfast or skip it and start eating at lunch.
Personally I like to eat 4 meals per day.
10
Points
STEP 4
Make a list of all of the foods you like to eat on a regular basis. It might look something like this:
Protein: beef mince, eggs, chicken breast, tuna, salmon, barramundi, steak, kangaroo patties…
Carbs: oats, bread, pasta, rice, potato, cereal, banana, apple, pumpkin, asparagus, beans…
Fat: avocado, butter, olive oil, peanut butter, cheese, mayonnaise…
Use this list for the following steps.
10
Points
STEP 5
Divide your daily protein intake by the number of meals you plan to eat per day. Ensure you are having sufficient protein before
and after your training sessions. You should try to vary your protein sources as much as possible.
10
Points
STEP 6
Start adding sources of carbohydrates and fats from your list to your meals. Focus on eating the majority of your daily carbohydrate
intake before and after your training sessions. Think about combinations of foods you actually enjoy eating!
10
Points
STEP 7
Add fruit and veg to your meals. Ensure you are getting at least 3 serves of vegetables per day and 1-2 serves of fruit. This will
help you reach your fibre intake for the day to allow your digestive system to function properly. It will also provide your body with
the vitamins and minerals it needs.
05
Points
STEP 8
Use the 80/20 rule. Focus on getting 80% of your calorie intake from whole foods that are nutritious and rich in micronutrients.
Then you can use the remaining 20% for foods that are more processed (and fun)! This might be some chocolate, ice-cream,
cake, cookies – basically whatever you feel like!
Remember - long-term compliance is the key to sustainable improvements. “The best diet is the one you can stick to.”