FitTeam Meal Plan Substitutes
The Meal Plan on our website has a lot of options in it already but if you've come to this page you most likely have questions or are seeking other options. This could be because you are Vegan, Vegetarian, or simply don't like what's on the menu.
For starters, you don't have to prepare things exactly as they are, you can make anything you want using the ingredients listed. You don't have to have a 3 egg omelette for example. You can make scrambled eggs with 2 organic egg whites, 1 whole egg, and eat your vegetables and fruits on the side.
So when we look at this menu please note that we are only providing you with some acceptable options. The most important thing you need to take from the menu is the serving size, proportions, and nutrient profile of each menu. By examining the menu you can see that we are clearly trying to get you to eat smaller proportions of lean meat and vegetables while limiting any type carbohydrates derived from grain products.
Dieting is not just about counting calories, it is important to know that not every gram of protein was created equal. Your food source matters. The lower quality the food source the more "empty" calories you'll ingest. Empty calories come from eating food that is void of any nutrition. A good example is soda. There is nothing in those calories that will increase your level of health.
This type of diet is designed to restore your body back to it's natural state. By providing your body with a genetically congruent dieting plan it will have an easier time shedding fat caused by excessive carbs, sugars, and unhealthy fats.
Here is a nutrient breakdown of each meal:
Each gram of the following equates to calories.
- Protein = 4 Calories
- Fat = 9 Calories
- Carbohydrate = 4 Calories
- 200-225 Calories
- 8-32 Carbohydrates
- 12-21 Protein
- 3-10 Fat
- 120-125 Calories
- 5-17 Carbohydrates
- 8-16 Protein
- 0-4 Fat
- 210-230 Calories
- 5-19 Carbohydrates
- 15-40 Protein
- 2-6 Fat
- 100-125 Calories
- 3-14 Carbohydrates
- 8-23 Protein
- 2-9 Fat
- 200-230 Calories
- 3-20 Carbohydrates
- 23-26 Protein
- 3-10 Fat
The goal of your day is to eat a lower than normal amount of calories at a steady pace throughout the day. No big meals, just a consistent plan to get your metabolism going. The diet consists of a large quantity of protein, low fat, and carbohydrates derived from a good source such as fruits and vegetables. Eating healthy is not about calories, carbohydrates, protein, or fat. It's about the source of your food.
No doctor is going to look at you and tell you to stop eating apples because there are too many carbohydrates in them. However, if you continue to eat grain products that have little nutritional value they might tell you to stop eating that. The source of your food is more important than you think.
A quarter pound of beef is not equal to another quarter pound of beef. The meat composition widely varies depending on what these animals were fed. A quarter pound of grass fed beef is far more beneficial to your body than a quarter pound of grain fed beef. There is no magic here. If you're eating grain fed meat then you are essentially eating grain.
A double cheeseburger from McDonalds has 440 calories in it: 23 grams of fat, 34 grams of carbohydrates, and 25 grams of protein. If you split that double cheeseburger in half you'd have 220 calories, 11.5 grams of fat, 17 grams of carbohydrates, and 12.5 grams of protein.
Now compare that to the Dinner breakdown of 3-20 carbohydrates, 23-26 grams of protein, and 3-10 grams of fat. See how it falls short on protein, is on the high end of carbohydrates, and over on fat? Even if it were in the range do you think that would be a good alternative to eat for dinner?
Of course not! Look at the food source. The protein is coming from grain fed beef, the carbohydrates are coming from grain products, and the fat is coming from a fat animal that got fat by eating grain which is not what nature intended for it to eat. It's not a good substitution.
Find a lean meat, organic and free range if you can, if you can't then try to stay away from commercial beef. Some type of fish or chicken would be better if you can't find free range grass fed beef. The better source of the food, the more nutritiuos it will be for you. The serving size for meat is 3-4 ounces so match that with whatever you choose. The next part of the meal is to eat some fruits or vegetables. Find a few that you like and just eat those with lunch and dnner. For breakfast, if you don't like eggs, try to match the nutrient profile. You can have a smoothie from fruits and the sculpt drink, eat peanut or almond butter in some fashion, or anything else you can come up with that is between 200-225 calories and is high in protein.
I understand you don't eat meat and some of you don't even eat animal products, like dairy or eggs. If this is your eating lifestyle you are probably very aware of the food you eat. You are probably aware of how important the source and quality of your food is. I leave it up to you to match the nutrient profile of each meal. Whether you eat soy, avocados, some type of nut butter, or tofu; check the nutrition facts and build your own meal plan that matches calories and protein. Feel free to submit these meal plans to us so we can add them to our menu.
It doesn't matter how you make this food or what you make it into. It doesn't matter if you make scrambled eggs or eggs over easy. Take the ingredients you come up with and make whatever you'd like without adding unhealthy extras and calories.
For example, one of the Dinner options could be Tilapia Baked and it calls for 2-3tbsp of mango salsa. Do you have to add mango salsa? Of course not, season it how you like to eat it but go easy on the sodium. It also calls for asparagus spears to be eaten with this meal. Do you have to use Asparagus spears? No, you can put brocolli in there or any comparable vegetable that you like.
Keep in mind that when you boil or bake a fruit or vegetable it loses some of it's nutrition value.