Simple 5 Meal a Day Plans

dirtychinchilla

dirtychinchilla

dirtychinchilla

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Hey guys,

I'm getting back into lifting and I want to take up something closer to a 5-6 meals a day diet, with lots of protein, fat etc. The standard sort of thing.

I have found a few plans online, but they're all quite complicated and unless you want to spend a fortune, and cook for hours every night, they're not hugely viable.

Can anyone suggest a meal plan that I could follow? I'm trying to minimise the amount of thought that I actually have to do too...and of course, I'm not a nutritionist!

Thanks,

dirtychinchilla
 
To reduce the amount of time, thought and effort spent cooking and eating eat three meals.

There's a huge amount of time and washing up saved right there.

If you look in the first post of the gym ratz thread there's a link to Steedies diet thread and GordyR's begginers guide for some ideas.
 
Nobody can just generically plan your meals for you without giving macros or at least a calorie goal first.

Even then the level of subjectivity involved just makes it a pain in the ass as someone won't like XYZ or to eat ABC because they don't like it, it smells, or its too expensive.

Inb4 Fish & Ricecakes.
 
dirtychinchilla said:
Honestly, I appreciate the advice but I'm literally looking for a meal plan...
Click to expand...

Then unfortunately and I mean this without trying to sound like a complete ass but you've failed before you've even begun, it's not a one size fits all thing as Benny says if you want one you'll actually stick to and will give you results you've either got to put the time and effort into putting one together yourself or pay someone who will tailor it to you.
 
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BennyC said:
Nobody can just generically plan your meals for you without giving macros or at least a calorie goal first.

Even then the level of subjectivity involved just makes it a pain in the ass as someone won't like XYZ or to eat ABC because they don't like it, it smells, or its too expensive.

Inb4 Fish & Ricecakes.
Click to expand...

tom_e said:
Then unfortunately and I mean this without trying to sound like a complete ass but you've failed before you've even begun, it's not a one size fits all thing as Benny says if you want one you'll actually stick to and will give you results you've either got to put the time and effort into putting one together yourself or pay someone who will tailor it to you.
Click to expand...

I appreciate what both of you are saying. The thing is, whatever it was would probably be a step up from what I'm eating now. I'm overweight, so I'm just trying to improve my diet. Counting macros etc really wouldn't be helpful to me at this point. Thank you for the advice, though.

blairw said:
https://www.eatthismuch.com/

Still need to know what kcals / macros you want though and its very american
Click to expand...

Thanks, I will take a look.
 
dirtychinchilla said:
Hey guys,

I'm getting back into lifting and I want to take up something closer to a 5-6 meals a day diet, with lots of protein, fat etc. The standard sort of thing.

I have found a few plans online, but they're all quite complicated and unless you want to spend a fortune, and cook for hours every night, they're not hugely viable.

Can anyone suggest a meal plan that I could follow? I'm trying to minimise the amount of thought that I actually have to do too...and of course, I'm not a nutritionist!

Thanks,

dirtychinchilla
Click to expand...

Maybe try and have 3 "proper meals" a day and then 2 protein shakes in between. This makes it easier to get your 5 meals while getting enough protein.

I normally go for something like this:

7am Breakfast : 3 egg omelette and 1 slice of wholemeal toast
10 am : Protein shake
1pm Lunch : Chicken with rice and veg
3pm Protein shake
6pm Dinner : Steak, jacket spud and veg

I buy chicken breast strips, throw on some seasoning and then use griddle pan or George Foreman grill to cook up about 500g worth. Same with steak but use different seasoning. Steam a load of green veggies, and shove 2 jacket spuds in the oven. Then for the rice i just use the Uncle Bens instant stuff, as I'm lazy.

Cook up the lunch and dinner in 2 day batches(any longer and they can go a bit dodgy). Put them in tupperware boxes and stick them in the fridge and microwave them when you need them. Really easy. Apart from the jacket spuds it's about 30 mins of cooking and prep for 2 days of meals.
 
The best thing you can do is get MyFitnessPal - log what you are eating and compare it to your weight loss. Not losing? Eat Less! Losing too quickly? Eat More!!

Weight loss is rather simple - I am 9 weeks in to a 'cut' and 16lbs down through managing my diet a bit more strictly (I still eat rubbish every so often but track it) and plenty of movement
 
Another vote for MyFitnessPal. You don't need to change your eating habits overnight and using MFP you can simply log what you eat now to better understand what is good for you and what is bad.

Once you've got a baseline you can start doing stuff like "Oh, I wonder how bad/good eating xxxxx food is for me?" by inputting it into MFP and looking what it does to your kcal intake for the day. In a very small amount of time you'll already know what you can eat and cannot and won't need a (very flawed when supplied in the way you've asked for it) meal plan. The key is accurate logging above all else.
 
If you're overweight, then meal frequency, macros and plans are practically irrelevant.

Eat less, move more. Use MFP to keep track.
 
People lie to themselves and self-justify all sorts of bad behaviour to sneak that snack that lies outside your plan in the evening. "I'm tired", "been a long day", "this won't hurt" etc..

As people have said, and I am no guru, calories in and calories out is what matters. It's that simple. No matter what plan you follow, MFP, weigh-watchers, fat busters etc, all of them involve having to say "no" and exercise constraint when heading to the fridge sometimes! People have to get their mind around that simple fact. If you can the weight will drop off.

My 2 penneth,

EDIT: Maybe we should start a weight loss thread if there isn't one?
 
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