free shipping on orders over $75 in the U.S


Your Cart is Empty

How to Create a Custom Meal Plan

April 12, 2018

How to Create a Custom Meal Plan

Though it is good to go online and get an already made diet plan, in fact, I get requests from readers and friends to help them make a meal plan and I love the feeling that I can be of help to so many people. However, it is not always easy to develop a diet plan for you when there is no way I can ascertain how you feel today and what you are in the mood of eating.

In three simple steps, I will try to give you a basic overview of how to come up with a simple meal plan that will meet your need. Here are the basics:

  1. Get to know what you are supposed to eat at every meal

Every meal has a combination of different food substances and you need to identify what each one of them brings contains. You have proteins, fats, carbohydrates, fruits, protein snacks, whole grains, leafy greens and enhancers.

  1. Get the details of each portion and their calories

Proteins: You should go for protein foods that have low fat contents and controlled calories.

Protein snacks: It is important to boost your energy levels and keep hunger at bay in between meals. Protein snacks are not as heavy as whole protein meals.

Whole grains: Apart from being a very rich source of carbohydrates, whole grains also contains fiber and mineral salts that are also really needed by the body.

Fruits: Apart from providing the much needed calories, you need fruits to keep up with the need of vitamins and vital minerals. It is also vital that you go for fresh fruits and that you find a way to incorporate them as much as possible into main meals.

Free food: There are some foods that are have negligible calories and you can use them in your meal.

Enhancers: These are sweets and fats that add taste and flavor to food. Though some of them are fruits and vegetables, their calories come from their fats.

Vegetables: I love them because they are so low in calories that you can almost eat as much as possible. Avoid starchy vegetables and check caloric contents if you have to get eat them.

  1. Go for the plan

Now that you have an overview of meals, it is time to jump right into it and develop your own meal plans based on your needs and preferences.

Leave a comment

Comments will be approved before showing up.

Also in News

Keep Going!
Keep Going!

December 07, 2020

A particularly frustrating part of struggle is the ability that it has to stop us dead in our tracks IF we allow it. The potential embarrassment of failure freezes us. The possibility for rejection discourages us. The idea of disappointment makes us check out of the game.

November 30, 2020

Our world today is a convection of deception, constantly the bullshit is on the rise, and the truth, subsurface and disregarded. We must hold true and steady the course through the lies and contradictions. We have to hold the line between our own lives, and the world that tries to breach in. 
Be Thankful
Be Thankful

November 23, 2020

Gratitude is something we could all benefit from. Gratitude means thankfulness, counting your blessings, noticing simple pleasures, and acknowledging everything that you receive. It means learning to live your life as if everything were a miracle, and being aware on a continuous basis of how much you’ve been given. Gratitude shifts your focus from what your life lacks to the abundance that is already present.