So at this point you have your TDEE which is the number of calories sent to you in the email, minus 500 from there and that is your daily maximum calorie intake. Then from the video in step two you will have your protein target worked out from my fitness pal. You’ve filled your food planner in with what meals your going to have on what night and next to them is a calorie value and a total for the day. Now all you need is a food shop. I will do a short video on how to weigh your food before monday morning. Any questions get in touch.
Videos
Step 2 familiarise yourself with the Food Plan Framework and guidelines
Now you have your TDEE calculated, its time to look at our plan frame work.
In the document attached you will find the frame work for you to stay in this calorie deficit and hit your macronutrient requirements. Don’t worry too much about the macronutrients for now just familiarise yourself with the foods involved and the recipes. Below you will find links to the reading material which I recommend you download to your phone or computer. Please watch the video below on how I would like you to use myfitnesspal. You will have to click on full screen to view.
In the meal suggestions provided there is something for everyone from the adventurous chef to the not so adventurous. There are also some meal suggestions and ideas that I use regularly that are very time efficient. If you see something you fancy, id suggest putting that meal into the planner or on paper. Id stick to the same evening meal for a few weeks so you get some consistency and good habits. Also it makes shopping very easier knowing what your having each night of the week. Dont worry about the calories that will be explained in the video above. Also feel free to fill with your own meal preferences.
LINKS BELOW
my tips for preparing quick convenient meals