Meal Planner Information

The information contained on the sample meal planner is by no means complete and has been provided simply to give you an idea as to the calorific content and nutritional composition of the given foods. My intention is to expand on the foods/meals listed in each section, so please refer back for more information.

All foods listed are whole foods and the meals listed are nutritionally balanced, containing suitable quantities of carbohydrates, protein and essentially fats.

Using the Sample Meal Planner

Before making use of the meal planner, it is important to first calculate your required daily calorific intake. This can be done using the equations in the Balancing Calories section. Once you have calculated your required daily calorific intake, you are ready to start using the meal planner.

Regardless of your goals, you should aim to eat 5 small meals every day. The meals should be relatively evenly spaced throughout the day, requiring you to eat approximately every 3 hours.

If for example you weigh 75 kg and have weight loss goals, you may need to eat 2000 calories daily. This can be achieved by eating 5 meals from the 400 calories section; or 2 from the 500 calories section, 1 from the 400 calories section and 2 from the 300 calories section. If your calorific needs are 3000 calories, then you will need to eat 5 meals from the 600 calories section (or equivalent).

Making use of Supplements

Nutritional supplements are an excellent way of ensuring that your body obtains sufficient calories to keep your metabolism high. In addition, they provide convenient healthy snacking options to replace meals or increase calories for a given meal.

The nutritional supplements listed on the meal planner are manufactured by Usana Health Sciences and are available through Healthier Lifestyles (I am a USANA Independent Associate). USANA is a US based company devoted to producing the highest quality nutrition and healthcare supplements.

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