My Current Meal Plan

My Current Plan is a maintenance plan. I’m not a follower of the constant “shredding & bulking” regime, I’ve never believed that such constant (and often extreme) fluctuations are good for the body in the long term.

My Plan is around 1800-2000 calories (Taking sneaky snacks into account here) and I am for a 40/40/20 carbs/protein/fat percentage split. This keeps me at a fairly stable weight of around 60kg/9.5 stone while giving me the energy I need for my power and weight lifting sessions.

I eat like this 5 days per week (Mon-Fri). Saturday is pretty much the same but it has a few treats thrown in and dinner will usually be a 500cal meal. Sundays I don’t usually get the time to fit all these meals in so I tend not to have the mid morning snack.

Breakfast:

Or

Mid-Morning Snack:

  • 80g of chicken/white meat or 1 portion of fish
  • 100g of sweet potato or 1 serving of carbs (white potato/brown rice/Cous Cous/etc)
  • 1 apple

Or

  • 2-3 eggs scrambled, hard-boiled or soft boiled
  • 2 slices homemade bread toasted
  • 1 apple

Lunch:

  • 1 portion white meat or fish 
  • 1 portion carbs (brown rice/wholewheat pasta/Cous Cous/potato/beans/etc)
  • 2 portions vegetables 
  • 1 portion fruit

Dinner:

  • 1 portion (100-150g) meat or fish (red meat no more than twice per week)
  • 1 portion carbs (brown rice/wholewheat pasta/Cous Cous/potato/beans/etc)
  • 3-5 portions vegetables

Evening/Post Workout Snack

  • 1 scoop Protein powder with 250ml coconut milk 

Or

  • 150g Greek or Icelandic yogurt with cinnamon and maple/agave syrup or honey